A person who regularly exercises, after a while notices that the usual number of approaches is not enough for him and he can do much more, and the effect of the previous level of exercise has decreased and the result is already so pleasing. This means that the time has come to change the complexity of the exercises performed and move to a new, qualitatively higher level. How to make exercises more difficult and more effective for you personally, and we will talk in this article and take a closer look at the example of the most popular exercises.
Instructions
Step 1
First of all, it is necessary to understand why the moment mentioned above comes. The fact is that by working on your body, you give a certain load to your muscles. At first, the load is very light, for example, 10 squats and 5 push-ups per day. The muscles of a modern urban person, as a rule, are in an almost atrophied state, and in the early days even such simple exercises are already a serious load for them. And the body starts to work.
Step 2
After a week or two, you will notice that these 10 squats (or any other exercise) are much easier for you, and you can do more. Do it. Raise the bar to 15 and now do exercises not once a day, but two: in the morning and in the evening. After a few more days, you will be able to do the exercise 20 times.
Step 3
When you get to the number 25, stop there. It doesn't make much sense to increase this number. Exercise for a while, doing exactly this number of times at a time. When it will be easy for you, begin to complicate the exercises, without rising above the number 25. How can this be done? Here are some examples.
Step 4
If you are doing push-ups, then try now to change the distance between your hands (put them closer or further), it is also useful to change the position of your palms (from yourself with your fingers, to the sides, inward), or even collect them into a fist. When you can easily cope with this, add weight (put the child on his back or something else with a suitable weight).
Step 5
In squats, it seems difficult to think of anything that would complicate this exercise. However, there are ways. For starters, try squatting so that your heels stay on the floor instead of lifting. Few people find it easy the first time. This method is important not so much for the upper legs as for the joints at the ankle. By developing them, you will greatly help your feet carry you on the ground. Another way is to make squats harder and tighten your inner thighs. Place your feet together so that the heels are well pressed together, and the toes are pointing in different directions. Put your hands on the belt and start squatting. Keep your heels together at all times (you can lift them off the ground). Do this exercise as many times as you can.
Step 6
As for the pull-up on the bar, everything is very simple here. All you have to do is change the distance between your arms and try a different grip (inward and outward). Weights can be added later to further increase the load.
