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repetition is the key to mastering exercise, nutrition and daily health habits. But repetition can also lead to boredom - when you feel bored, you lose motivation. You can break this vicious circle, however, by using the same basic moves that have been in your training program, but with slight changes. The change should be small enough to make the exercise as effective as before, but big enough to make you feel like you're doing a new exercise. Although not all changes are suitable for everyone, when you want to change your exercise style, the following ways to change your exercise style should help you, but keep your goal unchanged.
integral: lunamarina / iStock / Getty Images correlation: Science of muscle exercise not all sets must be the same. Wave loading - changing the weight of each group used - is a good test method. Using this method, you can squat for three groups as follows: Set 1 for four times, set 2 for two times (the first wave), set 3 for four times, set 4 for two times (the second wave), and gradually increase the weight on each group. You can also try a pyramid plan, in which you can arrange three groups of squats (or any exercise) and do it as follows: Set 1 for 8 times, set 2 for 6 times, set 3 for 4 times, from low resistance to high resistance. correlation: weight training pyramid training continuous calculation of repetition times can be monotonous, so please try to set time limit and repeat times as safely as possible. For example, instead of completing eight front squats, complete a 40 second exercise. If you use a rhythm (more in the following slides), such as 3-second eccentric movement, no pause, 2-second concentric movement, you can manipulate this group of actions, so you can still complete the required number of repetitions, but because you are competing for time, it feels different. Just make sure that the resistance you use matches the time you program - not so heavy that you reach the maximum in 40 seconds, but not so light, you can walk for 80 seconds. relevance: why should you do powermetrics integral: ibrakovic / iStock / Getty Images integral: Adam register / iStock / Getty Images for the movement (dumbbell lunge, dumbbell step, farmer walk, etc.) that is traditionally done with equal resistance on both sides, you can change the movement by maintaining resistance on only one side. This will not only bring more core needs and stability challenges, but will also force you to focus on the sport and maintain proper form and balance. As always, you should familiarize yourself with the exercise before you do it to ensure your safety and prevent injury. correlation: 10 common cross matching errors change the position of resistance relative to the center of gravity, there are both changes and progress (if the motion is too advanced to be controlled, there areDeviation). The further away the resistance is from your center of gravity, the more core work and stability you need to complete the action. For example, for a dumbbell reverse lunge, instead of focusing on your side, hold the dumbbell in a goblet or in a slap position (there is a dumbbell on each shoulder). Credit: Antonio Diaz / iStock / Getty Images but many trainees neglect to change the tools that provide resistance. Again, it works for almost any sport. For example, in a reverse lunge, you can go from dumbbells to barbells to cables to sandbags. Your movements remain the same, but changing the device will change the way the muscles support the weight, because different devices require different holding or holding positions (such as sandbags and barbells). integral: meikepppetri I / iStock / Getty Images is similar to bias loading. You can change from using two feet or two hands to using one hand (bias loading is always used whenever unilateral loading is used). For example, when working as an inverted row (TRX row or jungle gym row), first place two feet on the ground and then balance with one foot at a time throughout the range of motion. If you are doing cable rowing, change from two hands to one hand (and vice versa). Advertisements correlation: 8 unilateral exercises to challenge your balance increasing intensity increases the weight of athletes in the same repetition times, prolongs the training time, and creates a pump far beyond the classic training. However, this option should be used sparingly. It is best to use only one group (usually the last group) at a time. Examples of intensity increases include: • rest pause settings: use weight to represent 85% to 95% of your delegate's maximum weight once, with an intermediate rest of 30 to 45 seconds. Do this in 6 to 10 sets. • drop device (resistance): once you have completed a set of exercises close to muscle failure (one left in the sink), reduce the resistance used and repeat as many times as possible with less resistance. • throwing group (mechanical advantage): by changing the angle or position of the training, you can reduce the intensity and allow you to complete more repetitions in the new position. For example, start a set of TRX rows as low as possible and complete as many as possible. Then immediately let yourself off the ground a little (to reduce the difficulty), repeat as much as possible. • ISO stay complete: try to complete a set of exercises, maintaining the most challenging position at the last repetition until muscle failure. You will only want to use this with weight exercises or those that use resistance to safely eliminate failures. For example, you can keep the bottom of the push up as long as you can on the last push up, but you don't want to keep the bottom on the last squat because you may not be able to return and safely put the barbell on the rack. correlation: five myths about HIIT (high intensity interval training) have been exposed related: 10 things that the fitness magazine will not tell you Credit: maxriesgo / iStock / Getty Images Advertisements 1. One of the most commonly used ways to change a sport by using different sets of actions, repetitions and intensities is to change the number of sets of actions and repetitions (6 repetitions in 5 groups, 8 repetitions in 3 groups) or the amount of resistance used (85% maximum, 80%). As Dr. Mel SIFF explains in his book "super training," if you focus on strengthening, the goal is to repeat five or fewer movements at 80% to 90% intensity, and if you're inflating, your goal should be to repeat eight or more movements at 60% to 80% resistance. Although it does force your muscles to grow and adapt, you may start to feel bored after several stages of change, just setting, repetition and intensity. Start by changing the action group, repetitions, and intensity, but plan to make more changes after two stages.
2. Attempt variable reps
use time instead of repetition times
4. Changing your range of motion is one of the easiest ways. But you have to be careful not to change it so much that there is a risk of injury (not everyone should squat on the ground). If you're right to do this, doing a parallel squat (probably a box) will add a huge amount of variation and a new motor stimulation, as different muscles are activated in a new way throughout their range of motion. However, again, there should be no contraindications or injuries, exacerbated by greater range of motion or structural blockages such as hip joints. If you're a beginner, you can't reach a wider range of motion without compromising the form and sticking to one of the other options for change. Another way to change the range of action is to complete a partial repetition or add another half repetition. Keep squatting, complete one complete repeat, and then complete the other half repeat immediately. This is a repetition for your total repetition.
5. Changing the position of your hand or foot is like a larger range of motion. Changing the position (or grip) of your foot or hand can activate different muscles. Keep squat examples, you can perform normal stance, sumo stance or offset stance squat. All squats are squats, but they are slightly different because they change the base of support, the angle of the joints, and the need for the core muscles. You can also use the desktop to do the same, alternating between normal width, closed, or wide grips. Similarly, the pressing action remains the same, but the grip force changes, whether you activate more chest or arm muscles.
6. Speed up is the speed of your actions. By speeding up or slowing down or using isometric maps, you can create new physical and mental stimulation. Once you master your movements, you should try to make them as explosive as possible. Whether the movement is really faster will depend on the resistance you use, but trying to move the weight as quickly as possible is a good way to improve your training. If you're aiming for hypertrophy, you can also try to make your movements slower and more controllable (muscle growth) because the longer you're in tension, especially in the down phase, the greater the gain. Carry out offset loading
8. Change the position of resistance
9. It seems obvious to try different resistance tools
10. Turning from bilateral to unilateral
11. Working in some intensity increases
every action, form and resistance in the summary will make you move towards your goal, away from boredom, which is the killer of persistent exercise. However, just like boredom, turning the exercise on completely before you master it will let you rotate your progress wheel. The next time you find yourself bored with a sport, try one of these changes. Have a good time, overcome boredom, welcome the result!
What do you think? Have you ever encountered anything boring in training? How did you break through? What have you tried to add or change to make your training more interesting? Share your secrets in the comments below and let us know!
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