Six muscle-boosting tips to give your muscles a surprisingly exciting boost

When you ask some senior fitness friends, what is there to pay attention to in training? Most of the answers are in the search for your own training mode, and each training adds some new ideas, so that the muscles don't know your training! Now we provide 6 small changes in the small skill of muscle, you do not use every action,   　　      　　These skills are added to the workout every now and then, so that the muscles get different training effects and get unexpected gains.   　　Tip 1: The length of the centrifugal contraction of the time to the dumbbell bending for example, the dumbbell lift is the centripetal contraction, put down the dumbbell is centrifugal contraction.   　　You can be in the training of one of the actions, especially focus on centrifugal contraction, the centrifugal contraction of the time to increase to 4-6 seconds, everyone's muscles will be cool! Tip 2: Maintain 2 seconds at peak contraction to take a wide grip for example, pull the lever to the bottom when the muscle is at the top of the contract, and keep the muscle tightening for 2 seconds before you slowly perform a centrifugal contraction.   　　Similarly, you do not have to do every action, just apply to one to two action!   　　Tip 3: The most common training for the duration of each group is 1020, i.e. 1 second centripetal contraction, 0 second peak contraction, 2 seconds of centrifugation, and 0 seconds of relaxation.   　　In addition can be added to the rhythm of changes, such as 4040, 4140, 4220, to try it!   　　Tip 4: Ask a friend to be a helper some of the action is best to ask friends to do help, for example, in the big weight dumbbell press or barbell bench push, friends in addition to protect you, in your near no power, but also can help you, let your muscles fully exert all the power.     　　However, these help usually occur in a group of 3 post 1, such as 1 groups of Reps, usually in the last 3-4 to need a friend to help the handle; Suppose you need a friend in the first place, the weight you choose is too big!   　　Tip 5:1 and 1/4reps (Rep means a repetitive action) This training method is more suitable for large muscles of multi-joint movements such as squat, hard pull, horizontal push, you completed the quarter rep, then completed 1 rep, this is a complete repeat action (repetition). Take squats as an example, complete with 1/4 squats, then squat 11 full squats, which counts as a complete repeat action (repetition).
Tip 6: Do use ' Partial loop action ' (partial Rep) to chest down as an example, when you pull down is exhausted, can not complete an action, the barbell pull down to half, or even 4 minutes 1, which ensures that the strength of the muscle is not left to use, this is the ' part of the Cycle action ' ( Partial rep!) To make sure you can finish the workout. The meaning is not all according to the standard to finish the exercise, exhaustion time can reduce the intensity, the exercise can also allow the muscle to grow.
From:http://www.jirou.com/jirou/cx/rm/2016/0620/10694.html