Change Pattern Exercise
Exercising regularly is going to keep us fit and healthy. But it turns out, if we always do the same exercise pattern, with equal weight, and by the number of reps the same movement, it will not be effective. Muscle even know the name of boredom. "Our muscles will tend to stop growing, when he had been able to adapt to the movement-that's all," says Wayne Westcott, PhD, Senior Research Director in the fitness field in the South Shore YMCA, Quincy, Massachusetts. In order to get past the plateau, try to apply some of the following:
Combine type of movement
Do not just make a special motion to form a single muscle alone. Vary also by performing various movements involved tightening the muscles around the area being targeted exercises. That way, the results of the exercise will sooner be seen, says Westcott. In addition, the pattern of this exercise will also keep us from the risk of injury. Remember, injuries can occur because we are doing the same movement is excessive.
Follow the method 6 count
Lifting weights in a two count. Then, lower the count of four. Counts like these will provide enough challenge for us. Why? In the down position, our muscles will have to work harder, because the contractions are accepted are also more powerful. The portion of a longer time will make the muscles must work harder, obviously Westcott.
Sample exercises
One series consists of 10 replications. Do it 2-3 times a week. What is needed: a bench and a pair of dumbbells.
1. Overhead Press (Tightening the shoulder and arm)
Stand with feet hip-width apart, tighten the stomach, both feet planted firmly on the floor. Raise the dumbbell above your shoulders, palms facing forward, elbows form right angles (see picture). Lift the dumbbell straight up in two counts, hold it (the elbow should be slightly bent). Then, slowly lower arms back to starting position in 4 counts.
2. Chest Press (chest tighten, shoulders, and triceps)
Lying supine on a bench, feet planted on the floor, hold the dumbbell with your hands, stretch above the chest, palms facing forward. Bend your elbows at your sides while lowering the weight toward your chest in 4 counts (the elbow should not drop below the bench). Lifting weights upward again to the starting position in 2 counts.
3. Bent-Over Row (Tighten your upper back and biceps)
Right foot and right hand holding onto his knees on the bench. The left foot planted on the floor, tighten your abdominal muscles. Back form a straight line from head to rump. Hold a dumbbell with your left hand, stick out your shoulders straight down, palms facing the bench. Pull your elbows upward until the extent of the ribs in 2 counts. Then, put back into the starting position in 4 counts.
4. Standing Triceps Extension (triceps Tightening)
Stand with feet hip-width apart, tighten your stomach, feet planted firmly on the floor, and both arms stretched straight above your head, holding a dumbbell. Palms facing each other. Lower the dumbbell in a straight motion towards the back of the head in a 4 count, so the elbows close to the ear. Lift back to starting position in the second count.
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