Thirteen ways to improve the weight lifting effect

Beautiful and sexy fitness girl with dumbbells

It’s easy to get stuck in a workout routine. While exercising with “buzz” may be better than not exercising, staying in the plateau means you can stop seeing improvements and there’s nothing less inspiring than this. good news? There are many simple ways to inject life into exercise. Here are 13 of our favorite.

Watch the clock
Exercise may be affected if you spend too much time chatting or hiking to the fountain. Keep an eye on the clock to make sure you’re not spending too much (or too little) of your time off – hitting a sweet spot will reduce the risk of injury and keep your workouts as effective as possible. Depending on your goals, the appropriate breaks can be between one minute and five minutes.
2. Skip the machine.
While exercise machines do user-friendly resistance training, free weights are your best bet if you want an extra intense session. Without the help of the machine, you’ll have harder ways to involve each delegate in more stable muscles and working your body. The same applies to weight training, can be more effective in strengthening the core than on the machine.
3. Combination of strength and aerobic exercise.
People often think of strength training and aerobics as two separate activities, but they are not. Adding a heart interval (such as skipping or running a 20-second sprint) to your circuit will change your metabolism while still building strength. Win-win situation.
4. Keep your posture.
Contracting the muscle and keeping it in flexion (also known as isometric or static hold) provides the benefit of strength and endurance that can not be achieved by conventional isotonic exercises (ie, constant exercise boost). Squat down with a stable wall to test. Start by staying still for 30 seconds, but increase as your strength and muscular endurance increase.
Embrace instability.
Your workouts do not need to look like Cirque du Soleil’s show, but a balanced behavior can go a long way. Sports that need to be balanced stimulate more muscles – especially in your core – more exercise than in a stable position. To test this, try a simple exercise on a BOSU or stabilizing ball, such as a squat or push-up.
One training side.
Performing a unilateral exercise that forces each arm or leg to work independently (think: a squat of a pistol or a push of a single arm) will speed up both sides of the body (squat or push) UPS more than both sides of the body. In addition, if you strongly support your leading aspect, you can use unilateral exercises to help balance muscle development and balance the body’s entire body.

7. Add resistance.
There is much debate about whether weight lifting or light weight is more effective. Recent research shows that they are equally effective, as long as your muscles are tired. But you will consume your muscles as quickly as possible with heavier weights (perhaps 10 times less than about 25 times lighter), while harder operation in shorter periods of time means maximum strength.
8. Create a circuit.
A quick shift from one workout to another is a great way to create an effective, cardio workout. However, as you create your own circle, be sure to practice slotting in the context of different muscle groups to avoid burnout. For example, squat down before pressing on the chest and then use a wooden plank to pull it down. This gives enough time for each muscle group to recover and then use again.
9. Obtain explosives.
Older bodybuilders increase their stamina and stamina with slow, heavy weight lifting. But explosive sports such as box jumps, kettle bells, and push-ups that are push-prone are fast-twitching muscle fibers, which produce more power than slow-twitching fibers. Work can mean stronger, more powerful you.
Aiming failed.
If the muscle costs too much, you can not complete a repetition of the exercise while maintaining the proper form. In this case, pushing your limits is worth the effort – research shows that failure to train can increase muscle strength and size.
11. Tracking what you are doing.
It is impossible to remember every exercise, every repetition done, and every weight chosen in past exercises. However, without your lifting history, it is hard to see measurable progress. Using an exercise log or a fitness app provides the power to sway each exercise and you may find yourself doing better than you think.
Find a partner.
People who have exercise partners are more likely to be active and active than those who exercise themselves. Finding an exercise partner immediately added accountability and found that getting people to work harder and exercise more often. In addition, it is more interesting.
13. Make it social.
Do not know the world really need to hear the details of your workouts or weight loss goals? Obviously it! Sharing goals and achievements on social media is about inspiring you and those around you.