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Eighteen ways to stay in training
Table of Contents
1. Take a week off
Athletes are afraid to take pauses for fear of losing their form. During the break, the body builds up energy stores, allowing the nervous system and muscle micro-damages to fully regenerate. Professional athletes take breaks for up to three months to do so. The ideal break from constipation in training should be no less than a week and no more than two weeks. Meanwhile, after a week, they will return to the gym with double energy. Extended rest time will reduce the concentration of the hormone cortisol.2. Shake your body
If you've been doing the same exercises all the time, change your schedule, do dynamic exercise, set the right pace for exercise. It's possible that stasis is a result of your muscles becoming accustomed to certain exercise. When you come back from a break, do shock therapy for your body, and change your training schedule completely.3. Shorten the break between shows
It may turn out that talking to a friend or some other reason will make your break much longer. Start watching the time with a timer during your workouts. You may be taking too long breaks between sets.4. Put in the multi-stage exercises
These exercises, in addition to the main muscles, also involve the supporting muscles and the stabilizing muscles of the body, and you're probably doing too much isolated exercise, which gives you a much greater incentive to stimulate your muscles.5. Get some more sleep
If you're feeling tired after a workout, take a nap during the day. You're not going to fall into the deep sleep phase at this time, so right after you sleep you'll be able to function normally without waking up. You need to give your muscles rest at night, preferably at least eight hours. It should last no more than 30 minutes.6. Practice the dead line and the seats
They're crucial to getting the best results both in building weight or muscle strength and in reducing or improving body fitness, and by incorporating these very movements into training, we're going to stimulate our bodies to produce more hormones like testosterone or growth hormone, and if you could designate the exercises that involve the most amount of muscle to work, you can safely say that there's dead strokes and straps in the lead.7. Put the music out loud
Your favorite music during your workout can certainly have a positive effect on your performance and motivation to exercise. Just remember to keep an eye on what's going on around you.8. You bet with your friend
Competing in sports can have very good results, but let us remember that what we do is primarily for ourselves, for our health and well-being.9. Increase the load
One of the basic methods is the rampa. Remember that in order for your muscles to grow, they need new stimulants. Try to incorporate it into your workouts, especially basic exercises. One way to introduce stronger stimuli is to increase the load.10. Increase the number of repetitions
The second type is the so-called free-fiber fibers. They have high strength, and in order to stimulate these muscles properly, we need to increase the frequency range. Some of them are very susceptible to fatigue and they respond very well to low frequency. The muscles are made up of two types of muscle fiber.11. Change the series
Sometimes changing the number of rounds or a different set of exercises can have a very positive effect on the development of the figure. Remember to make changes to your training in case of stagnation. It's worth trying different methods and training systems.12. Drink more water
In addition, eat electrolytes i. Enough lemon, water, honey, and salt spices. For people who exercise intensely, that's not enough.13. Eat more protein
Protein is the most difficult macronutrient to obtain from the diet, and its adequate amount has a direct effect on muscle building processes and also protects muscles from losing volume during fat reduction.14. Eat more fat
They're also solvents for vitamins A, D, E, and K. Fats are essential in every diet. Remember to include them in your diet.15. Try some yoga
Yoga, of course, is just one example. Muscles have a much better predisposition to growth if they're stretched properly. Remember, flexible muscles protect us from injury and increase the effectiveness of exercise. Yoga also helps to get rid of stress, the bodybuilder's number one enemy.16. Read the book
When choosing a reading, try to focus on the topics that are most relevant to the goal you want to achieve. Nowadays, scientific literature is widely available. At least it's not about criminals.
