4 Exercises to Beat a Fitness Plateau

The basic premise of a training scheme periodicity is that training should be cyclical and progressive nature, allowing the rest and regeneration, and manipulate the training variables to better prepare the athlete for competition.

 

Exercises in the weight room

Below we share some of the top 4 exercises to beat a fitness plateau:

 

1- Musculature

The purpose of these exercises is to train movement patterns in cycling and not purely muscle groups in isolation. For this special emphasis on the use of free weights (see previous issue of AR) to get a little further in the attempts and train equilibrium reactions. The most important point is that each exercise can be used to train the muscles of the trunk. The core muscles include the abdominals (rectus abdominis, obliques and transverse) and intrinsic and extrinsic stabilizers of the spine.

 

2- Scissors with dumbbells.

Using a dumbbell in each hand, stand with one foot slightly in front of the other and separated by the width of your hips. Maintain a neutral relationship to the spine and pelvis during the execution of the exercise. A neutral lumbar spine is achieved by “hugging” actively the trunk musculature or pulling the navel towards the spine for a rigid wall around the trunk). Place 75-80% of the weight on the front foot and then bend the knee and hip to achieve approximately a 90 degree angle with the front leg. This knee should not go beyond the toes of the front leg. When you ascend to the erect posture, the lead leg provides most of the necessary drive for promotion, and back leg remains fixed on the floor to give balance and stability.

 

3- Single Leg Squats.

It is similar to the above, however, to exercise, you must place the back leg on a bench or on a stabilizing balloon located in the back. The same guidelines for placement and range of motion of the front leg apply. The essence of this exercise requires more balance and trunk stability for proper exercise performance can be used dumbbells to increase endurance in this exercise.

 

4- Rises drawer.

Exercise with the forward leg resting on a flat bench. Most banks bodybuilding gym have a height of 36-45 cm. The key to this exercise is to make sure the front leg is used to drive the rise and descend oneself in a controlled manner. Do not use the back leg to help in the push phase during ascent of lift. Again we must maintain a balance with a strong contraction and “hugging” the trunk musculature during the execution of the exercise.

 

Strength training and techniques on the bike

Now, this is just an extra tip. This exercise allows effective transfer of strength obtained in the gym for your specific application. After conducting a thorough pedal warm, alternate with one foot for 30 seconds.

Simply pedal with one leg against resistance from mild to moderate opposition, while the other leg is kept away from the pedal and one side. Pedaling cadence decay, but the pedal stroke should be as smooth as possible as the technical level increases. Perform 30 seconds of pedaling with one leg followed by 2-4 minutes normal pedaling (two legs) at a faster rate.