Want strong muscle lines?

Fitness, do you want to have a gorgeous muscle lines like in magazines?

In the gym, there is a group of people! They work hard to make stair machines, bicycle machines, running and other aerobic fitness equipment, or do resistance and weight-bearing equipment, and they practice lightly and many times, such as a set of repeated 15-20 times

But the result is unsatisfactory! After practicing for a long time, there are no muscle lines at all.

Will you have such a situation happen? Do you really want muscle lines with strong muscles? How should you do it?

1. First of all, you need to make the muscles bigger

The main reason most beginners in fitness have little muscle size and thin circumference.

And, many beginners in fitness will think: "I don't want to practice big ones. I just need to practice lines, just like a certain star."

In fact, this is a misunderstanding, because because large muscles and muscle lines are almost the same concept, muscle fibers need to be thicker to have obvious lines

To practice fitness, you must first practice muscles to a certain level before you have lines, because you can't see someone who will have lines because of the thinner body but the more lines it has, unless you already have a certain amount of muscle mass and low body fat.

If you want to train large muscles, the number of repetitions of each set of exercises should be concentrated within 8 to 12 times, rather than 15 - 20 times, and it is best to achieve the training intensity by exhausting.

Do you have more muscles and multi-joint movements

Many people tend to focus on single-joint isolated movements, such as leg curls, pectoral muscles, etc. They think that doing more lines will come out soon, but in fact, it is difficult to have lines when practicing these movements, because their weight and pressure are smaller than those when making larger muscles and multi-joint movements. For example, you can do 100 kilograms in bench press, but you can only do about 30 kilograms when doing birds. Finally, it is difficult to make muscles bigger and have lines if you have too small weights and stimulation.

Ben press, deadlift, squat, press, and rowing are your best choice

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

Secrets for beginners - avoid 9 fitness mistakes and no longer waste time

Basic movements in gym fitness, novices must master

How to exercise more effectively, 6 suggestions to improve your fitness efficiency and quality

2. Lower fat ratio

Low body fat is a must for obvious muscle lines. Because everyone's muscles are under sebum, if the sebum is too thick, the fibers of the muscles will be difficult to show. Even if some fitness people have developed muscles and overall training, they have not controlled their fat ratio well, so they only look "huge" and " The feeling of swelling (such as those strongmen players), without the beauty of lines. Generally speaking, it is difficult for men to have obvious muscle lines if their body fat is higher than 15% and women to have more than 20%.

3. Aerobic exercise and diet control

When you have enough big body weight, you have to consider losing fat!

After successfully gaining muscle, if you want to have clear muscle lines, you must enter the fat loss period.

If you want to eliminate fat, aerobic exercise and diet control are the only way. Aerobic exercise can increase fat consumption

Diet control is to reduce calorie absorption. You can no longer eat and drink like when you gain muscle! It is necessary to run the two in parallel to effectively cause "calorie debt and can resist deficits to eliminate fat

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

Further reading 5 lessons learned by bodybuilding stars for young people

Fitness skills: Do the arms need to be practiced alone for one day? Fitness must be watched! The seven killers of muscles