How to make the muscle lines clear and the blocks prominent should be mainly from two aspects: one is to deepen the stimulation of the muscles, and the other is to reduce the fat content in the muscle fibers.

1. Combination of similar movements

This method is to use different equipment to focus on similar movements that develop the same group of muscles (or a piece of muscle) and practice them sequentially to deepen the stimulation of the group of muscles (or that group of muscles). Generally, 5-6 groups of each of the three movements are selected, and each group is 8-12 times.

For example, to develop the pectoralis major muscles, you need to combine bench presses with various postures, supine flyes, and parallel bar wide presses for training; to develop the abdominal muscles, you need to focus on stimulating and doing hundreds of times in a row to be effective.

​2. Weight reduction method

At the beginning of training, use a heavier weight to reach the limit (8 to 10 times), then let the partner reduce the weight and reach the limit (4 to 6 times), then let the partner reduce the weight again, and repeat to the limit ( About 4 times), do this for about 3 groups in a row, so that the muscles are extremely tense and stimulated to the maximum extent. When training alone in a place where conditions permit, you can prepare three sets of large, medium and small barbells (or dumbbells) in advance. Do heavy weights first, then run to medium weights for continuous exercises, and finally use small weights to reach the limit. This will This method allows the muscle fibers to fully contract, thus stimulating deeply and achieving significant results.

For example, if you use bench press to train your chest, in order to deepen the stimulation, you can do 3 groups of different weights in a row to achieve the ultimate bench press.

80%/8 times + 70%/5 times + 60%/4 times for 1 large group, do 3-5 large groups in total

​3. Reduce the difficulty of the sequel

When doing abdominal and back muscle training, different levels of difficulty stimulate different parts of the muscles in different ways, and different levels of difficulty stimulate the depth of the muscles in different ways. In order to deepen the stimulation of the muscles, after failing to complete the high-difficulty task, you should immediately lower it to the medium-difficulty level and then do it again. When the medium-difficulty level fails to complete the action, reduce it to the low-difficulty level again. Because the difficulty level is lowered, you may be able to do it a few more times. In this way This intensifies the stimulation of the muscles. The difficulty can be reduced, but you must try your best to do it. Each difficulty must be reached to the limit.

For example, if you do incline sit-ups, you can start by doing 60° high-incline sit-ups and try your best to do 15 to 20 times, then lower the difficulty and do 10-15 times of 45° inclined sit-ups, and finally lower the difficulty and do 3From the 0° inclined plank sit-ups until you can't get up once, it's enough to do 3-5 sets in total.

4. Circuit training method

Arrange similar or different types of movements into 4 to 8 stations in a large group, and then practice them one after another in sequence. After reaching the specified number of times, quickly switch to the next station for training. When all stations have been run, the large group training is over. After training, my face is covered with sweat and my heart beats faster. This training method is aerobic training, which is very beneficial to losing fat and increasing the definition of muscle lines.

​Circuit exercises to develop the upper arm extensor muscles (triceps brachii).