What to do to make muscle lines look good, and how to make muscles more linear in fitness

Hello, I am from a sports college, engaged in fitness, if you want to do the overall line is good, then you have to do the exercises, do not practice separately, it is best to do a movement can practice a lot of action exercises, as long as you feel that your part has a feeling of stretching, it means that it has an effect on that part, you press the part of each action The feeling of heat also determines how many times you will do it next time to be a group, take the first group as a unit, add 3-4 times in each process, too much, You can follow these references first, and if there is anything you don't understand, you can continue. Thank you. Hope you can.

I just turned 17 yesterday. Do push-ups to exercise the strength of your hands. Sit-ups to train the abdominal muscles.

In general, the more you practice, the faster you will be. Fitness goes hand in hand with diet. You don't want to get big and fast.

Eat less at night. Eat a reasonable diet and don't let yourself grow meat. The muscles will not be noticeable as they grow faster.

If you want to make the lines look good, you can do it with dumbbells.

Hello friends! Here's what I'm here for you: As a beginner, it's essential to have a scientific fitness guideline.

It's my responsibility to help you get in. First of all, it should be pointed out that from the beginning of fitness, you had better cultivate and correct your living habits, drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, don't smoke and drink, don't Because since you have chosen fitness, that is, you have chosen an active and healthy lifestyle, so don't have those bad habits, and leave them all in your memory!

Okay, let's gossip and get down to business! A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, the training plan I give is:

Start with a 5-10 minute aerobic warm-up, end with 5-10 minutes of stretching and cooling, and 40-50 minutes of strength training in between. Strength training mainly includes: 1) Back:

pull-ups (anterior neck pulldowns); 2) Chest: Plate bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder:

barbell press (dumbbell press); 5) Arms: barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses).

Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force. Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat.

The daily diet is: moderate protein, less fat, high in carbohydrates. The ratio of the three main nutrients should be around 25 20 55.

Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice. Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep-wise:

It's best to get 8 hours of sleep every night, and take another 30 minutes at noon if you have time. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness!

I hope you're happy with mine! (This personality is owned, please do not copy).

The posture of the exercise is very important, which is why the line effect is not exercised. For example, if you want to train your pectoral muscles and choose to press, but your posture is not right, and most of the force is in your arms, and the result is that your arms are getting thicker and thicker, but the effect of your pectoral muscles is not out. There is also the weight is not appropriate, too heavy, resulting in the wrong posture, very laborious, as a result, the process of practice needs to relay other parts, or even the whole body to exert force, the effect is not good.

This is where personal training comes in, giving you a training plan, monitoring how much you complete and making sure you move correctly. If you want to build muscle, you need to have a protein intake at every meal every day, and generally speaking, how much weight you want to maintain, you need to eat the corresponding protein mass. For example, if you want to train to 150 pounds, you need to consume about 150 grams of protein a day.

Of course, this is for those who want to grow muscles, grow large muscles, and train more intensively. We don't require this level of fitness in general.

I am a fitness apprentice, and my advice to you is to first make the action of the equipment standard, know that the part it exercises is, and then give yourself a training plan, such as practicing today, practicing tomorrow, how to combine the equipment to practice freely. Abs need to be exercised every day, and you can't stop.

You can follow up.

Don't listen to any diet, professional fitness athletes will never diet, and eat a lot, they try to minimize fat intake, but a lot of protein, so that they will grow muscle, like fish is high in protein but less fat. But I don't think it's healthy either. You should do more aerobic exercise, preferably more swimming.

But I think most of the gym is stiff.

The line needs to be low in body fat, that is, first, diet + aerobic exercise.

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.

Through fitness, you can make your muscle lines look better, fitness can reduce body fat rate, strengthen muscle strength, tighten the skin, muscle mass is obvious, and body lines will naturally look better.

It's not that you go to the fitness muscle line will look good, if you want the muscles to look good, your body fat rate should be low, and you must master the method, focus on strength training, and constantly stimulate the muscles.

Yes, make your muscles tighter, they won't look baggy, and if you stick to fitness every day, your body will look better and better.

Lose fat and lose fat, if you like it, collect it.

If the speed is fast, then the exercise is your own explosiveness, if the speed is uniform to complete the exercise, such as slow lifting dumbbells ......And the movement is standard, then it is your muscle mass that is exercised

But muscle lines vary from person to person, the best lines are longitudinal development, and regular stretching of muscles will make muscle lines develop longitudinally, and will not become a bloated muscular man.

A better exercise method with obvious line contours, single and parallel bars. Quick results. If you want to thicken, a variety of methods to exercise barbells and dumbbells.

The lower limbs jump rope the fastest, and run at variable speed (this is the contour line). In the future, according to your needs, you should do weighted squats and other plenometric exercises. Diet:

In the beginning, you can eat whatever you want, so that you don't feel weak or lacking. But pay attention to clearing the intestines. That's all, and the rest needs to be slowly understood.

Note: Avoid injury, step by step, and adjust appropriately.

It is recommended that you go to the gym. Get a fitness trainer. He will teach you standard movements.

The best way to train abdominal muscles is to do sit-ups, 100-200 each time, 20-30 for 1 group, at least 5 sets, depending on the individual situation.

You want to make the muscle lines of ** obvious! If it's the upper limbs, you go to bed every night.

Make 50 pcs. Push-ups (which work the muscles in the arms).

Can be divided into 2 groups.

Then do sit-ups.

50 pcs! Lie on your back (to work your abs).

You want to exercise your lower limbs.

Go running the mountain every day.

Find the uphill slope! 30 minutes is fine! You can also ride a bike to strengthen your leg muscles!

Hope you build beautiful muscles! The lines are more beautiful!