How to train muscle lines?

It is not difficult to find that people with muscular bodies have very clear body lines and contours. This kind of body shape is exactly what many people yearn for. In fact, as long as you master the correct exercise method, you can have this kind of body shape after long-term and unremitting efforts. However, the whole training process will be very difficult, so you still need to be mentally prepared. So how do you train your muscles?

There are many methods of strength training, which can be adopted flexibly according to local conditions, especially for the training of strength of various parts of the body, which can be carried out in a targeted manner according to one's actual situation. To improve the strength of the upper limbs and waist and abdomen, you can do push-ups, do handstands against the wall regularly, sit-ups, hit sandbags, etc.

To increase the strength of the lower limbs, you can practice the horse stance squat and various jumping methods (such as single-leg continuous jumping, lunge jump, frog jump, squat jump and step jump, etc.) in martial arts. In addition to freehand exercises, you can also use various equipment for exercises, such as weight-bearing exercises with dumbbells, kettlebells and barbells.

In addition, there are three ways to improve explosive power: one is to increase strength without reducing speed when practicing a certain technical movement; the second is to increase movement speed without reducing strength; the third is to increase strength and speed at the same time. In strength training, the strength developed in a short period of time will decrease quickly after stopping training. On the contrary, strength gained gradually is maintained longer.

Speed ​​quality. Speed ​​quality refers to completing an action in the shortest time or responding quickly to external situations. In the process of implementing defense, not only must the hands, legs, and body movements be swift and varied, with fast reaction speed, but the movements must also be completed cleanly and neatly.

Speed ​​quality is specifically manifested in three aspects in defense: one is reaction speed, that is, the ability to respond quickly to various sudden intrusions and stimuli; the second is displacement speed, that is, the ability to quickly pass a certain distance; the third is action speed, which mainly refers to the ability to quickly complete the technical movements required for defense.

The above article clearly introduces how to train muscle lines. When exercising your muscles, don't be too eager for success. If you blindly increase the amount of exercise every day, it will obviously exceed your body's capacity and may even be detrimental to your health. Therefore, after making a long-term plan, you must exercise regularly to ultimately achieve better results.