Old movements, new changes, muscles, fast and long

Old movements, new changes, muscles, fast and long

Change is the key to improving the effectiveness of fitness training.

New exercises allow the muscles to work harder and stimulate their re-growth, which corrects the weaknesses that are formed when the same movements are repeated.

  Start today and add changes to the actions you are familiar with.

In the following pages, three variations of 10 traditional exercises are introduced.

You can create a whole new way of doing things by adding some simple changes while following these traditional standards and creating a new physique.


The deep movements of the movements are deep and the center of gravity is placed on the forefoot, and the heel tries to raise.

Always keep the heel lifted throughout the movement.

  Advantages: This exercise not only effectively exercises the calf, but also specifically improves the usually weakest part of the quadriceps, the mid-strand muscle.

  The flexor arm supports the squat and clamps the barbell with the elbow joint instead of tying it over the shoulder (the barbell contact point can be wrapped with a towel to make the elbow comfortable).

Keep your upper arm against your chest throughout the process.

  Advantages: This action not only develops the entire body, but also increases the weight of the biceps in a targeted manner, allowing you to bend and lift more weight.

  The straight arm supports the barbell with a straight arm above the head and the elbow joint is straight.

Keep this position throughout the squat.

  Pros: This exercise will help you to do better when you are doing standard squats.

It is also good for the size of the sculpture.


The movement of the dumbbell bench press changes the bird’s bench press action from the support directly above the chest, and the palm extends.

Lower the dumbbell like a dumbbell bird and don’t bend the elbow until the dumbbell is halfway down.

At this time, the dumbbell is tilted down like a bench press, and then lowered to the lowest point and then pushed up correctly.

  Pros: This exercise can withstand extra loads than the dumbbell birds and stimulate the re-growth of the retina.

  Rotate the bench press dumbbell at the lowest point when the palm is opposite, slowly push the wrist inward while pushing up until the palm is over.

  Advantages: Rotation can reduce the participation of diabetic triceps while expanding the range of motion, and expand the chest muscle to exert greater potential.

It usually makes the upper arm rotate slightly, which is also one of the important functions of the pectoralis major.

  The bench-lifting process of the fitness ball is exactly the same as the standard bench press, except that it is done on the fitness ball instead of the bench press.

The head, the vertical and the main axis are inserted into the ball during the movement, but the lower rear end is suspended.

Always lift the ladder to keep a straight line from the main shaft to the top.

  Advantages: This action concentrates on training those muscles that are balanced and that are difficult to practice in traditional exercises.

Balanced muscles are enhanced and standard bench press results are improved.


The action of the deadlift changes the Wattberg deadlift to insert the pin of the barbell frame at the same height as the alignment, and place the barbell in two steps from the barbell frame.

Start to do the deadlift, pull to the highest point and immediately advance the barbell to the barbell rack.

Don’t pause, then pull the barbell up, then back two steps, then lower the barbell and return to the starting position.

  Advantages: This action is very practical.

The chest and lower limbs are well trained when moving forward and backward.

It usually improves your ability to pull heavy objects from the floor and the knees at the same height.

  One-armed deadlifts stand in front of the barbell when doing this, instead of standing in front of the barbell like a normal deadlift (if you are trying for the first time, you can just pull an empty bar to familiarize yourself with the action).

Kneeling, hold the middle of the barbell with your right hand, pull it up vigorously, and keep the spindle dry during the movement.  Advantages: This action can exercise all the main “pull” muscles – the biceps, buttocks and biceps, which can also enhance the grip.

  The extended deadlift practice uses a 25-pound barbell instead of a 45-pound barbell.

  Advantages: This change expands the range of motion, can exercise more muscle fibers, and the training effect is better.