How to train muscle lines

Although muscle training is liked by many people, many people also have a great fear of muscle training. This is because many times, muscle training requires a lot of physical exercise, and physical exercise will make people's muscles bulge out. This makes people have muscles, but the muscle lines are very ugly, which has a great impact on appearance. Many people want muscles and good muscle lines, so how to train muscle lines?

Weight-bearing recommendations:

1. Superset method: Alternately exercise the three antagonistic muscles (thoracic and back muscles, biceps and triceps, quadriceps and biceps femoris) without resting between sets. In this way, each part can recover while exercising another part, and the calories consumed are far greater than traditional interval training, forcing the body to use fat for energy.

2. Giant Set: Choose three or four completely different exercises to string together a giant set, such as biceps, calves, back and chest, one set each, without rest in between. Then immediately repeat several cycles. This way, each part of the body has enough time to recover, and the energy consumed is greater than that of confrontational combination exercises, which can better sculpt muscle lines.

3. Continuous tension method: requires the muscles to remain continuously tense during the movement. When pushing up, you should do peak contraction. When squatting, do not stand up straight, so that the muscles always resist the weight instead of supporting the weight with the bones. When returning to any movement, be sure to control the lowering of the weight and do not give the muscles any chance to "catch their breath".

4. "Stretch" training with medium and small weights: Arrange "stretch" exercises in the second half of the training of a part. Do it 12-15 times with standard movements, and the weight should be 60%-70% of the maximum weight. Because the movement standards are high, it has a good effect on beautifying muscle shapes while depicting lines.

Tips for fat loss training:

If your body fat is high, then weight training alone is not enough to reduce fat, and you must do planned aerobic training.

The intensity is 60%-70% of the maximum heart rate (220 minus age), the duration is 30-40 minutes, and it should be arranged 3-4 times a week.

The method depends on personal preference, such as cycling, swimming, running

Interval training: High-intensity interval training is very effective for fat loss! Do high-intensity interval training for about 20 minutes each time, combined with aerobic exercise, about twice a week.

What is the best way to train muscle lines? After reading the introduction above, I believe everyone already has a good understanding of how to train beautiful muscle lines. We also hope that our introduction can be helpful to you. Muscle definition training requires low fat, so only a small amount of fat can make your muscle definitions perfect.