To make the body muscle lines more obvious, whether it is a large weight and less sets or a small we

Let's be clear: train the big guy with a big weight, and train the line with a small weight.

If you only want to practice lines, it is recommended to start with a small weight warm-up, then practice a group of large weights, and then practice multiple sets of small weights This works better!

Do 300 sit-ups a day, which can train both the chest and the abdomen!!

The arms are mainly dumbbells and push-ups, dumbbells are also done 300 a day, and push-ups are 100 a day!!

You should also practice every other day, and your abs, pecs, and arm muscles will be very beautiful with this method, but you must persevere, and you must have perseverance in everything to achieve your desired goals!!

The muscles that thin people train are indeed obvious, because there is not too much fat, like Bruce Lee!

And it's beautiful to look in the mirror yourself!!

You can do it gradually, you can start with multiple sets with low weights, and then set up low sets with large weights. Of course, the right amount for yourself is the best. Excessive amounts are easy to pull up the muscles.

The number of sets and weights for maximum muscle growth.

Hello: Strength training can build muscle and also get in shape. If you want a large girth, you should use a training method of appropriate aerobic + large weight bearing and less reps (about 8 reps per set).

If you don't want exaggerated muscles, the muscle lines should be obvious, so you can use the training method of aerobic training + small weight and multiple reps (about 12-15 reps per set).

About 8 reps per set): This means that you choose a set of "weights" that can only be completed about 8 times

About 12-15 reps per set): This means that you choose a set of "weights" that can be completed about 12-15 reps

1. Aerobic training plan (reference): 3-4 times a week. About 40 minutes each time. The distance is 3-6 km. The heart rate is controlled at 220-age x 60-70% (the intensity at which you can walk and talk briskly).

2: Strength plan reference: (60-90 seconds of rest between sets, 90-120 seconds of rest between movements).

Warm up for 5-10 minutes before each session.

Day 1 Back + Biceps Training Day.

Dumbbell leg curl deadlift 12-15rm (reps) x 4 sets (60-90 seconds rest between sets).

Dumbbell one-arm rowing 12-15rm

Dumbbell alternate curl 12-15rm

Dumbbell hammer curl 12-15rm

Day 3 Leg Training Day.

Dumbbell half squat: 12-15rm reps x 5 sets.

Dumbbell squat: 12-15rm

Dumbbell straight leg deadlift 12-15rm

Day 5: Chest and shoulder training.

Dumbbell Chest Press 12-15RM (reps) x 4 sets.

Dumbbell Flying Bird 12-15RM

Seated dumbbell press 12-15rm

Standing dumbbell side raise: 12-15rm

Day 7 Abdominal + triceps training day.

Sit-ups: 20-40RM (reps) x 3 sets.

Supine leg press 20-40rm

Twist sit-ups 12-15rm

Seated dumbbell neck back arm flexion and extension 12-15rm

Dumbbells bend over and extend 12-15rm

Don't worry about practicing boldly, you think the muscles are so easy to train, no injections, no medicine, not easy to practice at all, at least 3-4 years of practice, you will see the muscles clearly, practice slowly.

Eat more while exercising, rest more, muscles should be trained until you are satisfied, Chinese will not practice like foreigners, you can rest assured As long as you are not a bodybuilder, you can train heavier ones for strength, such as heavy dumbbells, and light long pieces.

It is recommended to buy adjustable dumbbells, which generally weigh 30% of the person's body weight. It is suitable for forging old manuscripts. If you want to build muscle, you can try to do five sets a day, each set of three, at the maximum weight you can move.

If you want to build muscle tones, you can do it in three sets a day of five to ten sets at a quality that you can tolerate. If you want to train your muscular endurance for forging, you can feel no weight at all dumbbells in three sets a day, at least 20 or more in each group.