How to strengthen the muscle line, how to exercise to make the muscle line more defined?

1. Gradually increase the intensity of aerobic exercise.

During muscle building training, we also need to maintain aerobic exercise 2-3 times a week, aerobic exercise can strengthen the heart and lungs and improve your exercise ability. However, low-intensity aerobic exercise can affect the efficiency of muscle growth, so it is recommended that you gradually increase the intensity of aerobic exercise.

At first, you may only be able to control jogging, cycling and other sports, but after a period of time, your athletic ability will improve, physical endurance will be strengthened, we can choose high-intensity interval training, these aerobic exercises combined with exercise, can not only break down fat but also build muscle, can help you brush low body fat rate at the same time, so that the muscle line highlights.

High-intensity interval training, such as HIIT interval training, rope skipping, and sprint running training, only takes 20-30 minutes each time to achieve the purpose of exercise, which takes less time and has higher fitness benefits.

2. Supplement protein and appropriate carbohydrates after training.

Muscle growth is inseparable from nutritional supplements, and learning to eat more during the workout period can improve the efficiency of muscle gain. After fitness training, the muscles are in a state of tearing, and at this time, adding meals can replenish energy to the muscles, and the fat synthesis rate is very low.

Therefore, 30 minutes after fitness training, you can choose to eat a boiled egg + 2 slices of whole wheat bread or a spoonful of whey protein + a bowl of oatmeal to replenish nutrients to the body's muscles, improve the speed of muscle repair, and make the muscles grow stronger.

3. Maintain a low-fat diet and supplement high-quality fats.

Fat is an indispensable nutrient for the body, which can promote the synthesis of hormones and help the synthesis of muscles. However, excessive fat intake can allow fat to build up.

Fat is everywhere, and if you are not careful, you can consume too much. Common eggs, fish, pork, avocados, nuts, chocolate, and cakes contain fat. Trans fatty acids are not good for your health, which can cause obesity and cardiovascular diseases.

We should pay attention to a healthy diet, supplement high-quality fats, choose eggs, seafood, and nuts to maintain the fat needed by the body, choose healthy oils and fats such as olive oil when cooking, cook with low oil and salt, and control fat intake.

At the same time, you should stay away from all kinds of unhealthy foods such as biscuits, chocolates, and cakes, as the fat in these foods is not good for your health and will affect your fitness efficiency.

4. Intelligently distribute carbohydrate staple foods.

Staple foods are rich in carbohydrates, and the body uses carbohydrates differently at different times. In the morning, when the body lacks capacity, supplementing carbohydrates at this time can provide metabolic power to the body, and the rate of fat synthesis is the lowest at this time.

If you want to build muscle, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which are all movements that can build muscles.

3 points for exercise, 7 points for eating. Remember to drink a glass of protein powder after each workout.

There are really only two things you can do about your body: hypertrophy and fat loss, and no matter what you do with your body, you can only control these two things.

I myself took it to control my appetite and exercise like crazy, although it was a bit cruel to the body, but I felt it was well worth it.

If you want to have a line, you start from two aspects, one is fat loss, which requires you to pay attention to your diet, eat less or no high-calorie, high-fat food, and jog for about half an hour almost every day.

The second is to add some action to the action of practicing muscles, such as adding the action of flying birds when training chest muscles, including flat birds, upward inclined birds, and you can also add the gantry chest cross pull-down action is also very good, so that if you stick to it for a while, you will see the lines of the muscles, and it will look stronger.

Have fun.

1. Push-ups: You can train your pectoral muscles, there is no restriction on the venue and equipment, which is quite convenient and effective 2. Dumbbell curl: you can train biceps, a pair of dumbbells is enough, and there is no requirement for the venue 3. Dumbbell squats:

You can train the thigh muscles, make the cardiopulmonary capacity stronger, and there is no requirement for the field 4, dumbbell bench press: you can train the chest muscles, there is also no requirement for the field, and the effect is quite good 5, pull-ups: you can train the back muscles, as long as there is a place to grasp or a horizontal bar, you can practice 6, running:

It can make physical strength, lung capacity, etc. stronger, it is recommended to jog, the venue is usually easier to find 7, sit-ups: you can train abdominal muscles, the effect is very good, there are almost no requirements for the venue, and there are all kinds of patterns, and the effect is unexpectedly good.