How do men develop muscle lines?

How do men develop muscle lines? Fitness can help us accelerate the elimination of toxins from the body. A plump state is more conducive to us actively facing life. However, there are also many people who exercise in order to have a good figure. Men pursue muscle lines. So how do men build muscle lines? How to build muscle lines for men 1

Every man who goes to the gym hopes to have a perfect body through exercise. For some junior enthusiasts, they first need to What you need to do is to first turn the fat on your body into bulk. Only by using the correct exercise method at a certain time can you develop the muscle lines you want. If you cannot turn fat into muscle, you will feel chubby as a whole.

The first failure method

The first failure method is currently an effective method to increase muscle circumference. If you want to develop which muscle, first choose the part of this muscle to strengthen training, do it 6-10 times until fatigue, causing it to fail, then run to another machine within 3-5 seconds, and do one to develop this muscle. Mainly comprehensive muscle group exercises, use 79% of the weight to reach the limit, so alternately train about 4 groups, the muscles will feel great stimulation, which can effectively stimulate muscle growth and promote their development.

Supine flyes combined with bench press movements

If you exercise the pectoralis major muscles, an effective training method is to combine supine flyes with bench presses. The exerciser first does the supine fly exercise with a weight that can only be lifted 6-10 times until he can't get up. Then he runs to the bench press rack and does bench press with 60-70% of the weight prepared in advance. He tries his best to lift the number of times to reach When you are exhausted, you can count one group, and finally do about 4 groups. The total amount of exercise is 8 groups, about 50 times.

Multi-directional raises

If you exercise the deltoid muscles, use raises in all directions, such as front raises focusing on the front deltoid muscles; Lateral raises develop the middle deltoid muscles; rear incline raises train the rear deltoid muscles. Or choose the method of widening the back of the neck, which can not only exercise the deltoid muscles, but also develop the triceps brachii, and also affect the pectoralis major and serratus anterior muscles. You can also combine the two exercises organically for training, and the effect will be better.

Suggestions on weight-bearing:

1. Super set method: three antagonistic muscles (thoracic and dorsal muscles, biceps and triceps, quadriceps and femoris) Head muscles) alternate exercises without resting between sets. In this way, each part can recover while training another part, and the calories consumed are much greater than the traditional interval training method, forcing the body to use fat for energy.

2. Giant group method: Choose three or four completely different exercises to form a giant group, such as 1 group each for biceps, calves, back and chest, without resting in between. Then immediately repeat for several cycles. In this way, each part has enough time to recover, consumes more energy than counter-combination exercises, and can sculpt muscle lines better.

3. Continuous tension method: The muscles are required to maintain continuous tension during the movement. When pushing up, you need to contract at the peak. When squatting up, do not stand straight, so that the muscles always resist the weight instead of supporting the weight by the bones. When restoring any movement, you must control the lowering of the weight and do not give the muscles a chance to "breathe".

4. "Pull-up" training with medium and small weights. Arrange "pull-up" exercises in the second half of a part of the training. Use standard movements to do 12-15 times. The weight is 60% of the maximum load. —70%. Due to the high standard of movement, it has a good effect on beautifying the shape of muscles while carving lines.

The above are several methods that can help male friends to exercise muscle lines. You should choose the appropriate method according to your own situation. This can reduce a lot of problems such as time and effect. Influential. What everyone needs to remember is not to fish for three days and dry the nets for two days. This will not achieve the effect. How to build muscle lines for men 2

1. Push-ups

When there are no dumbbells, push-ups can be regarded as the easiest way to train chest muscles. Regular push-ups can also maintain the volume of the chest muscles, which is particularly meaningful for middle-aged bodybuilding exercises.

2. Breathing during bench press

Inhaling when exerting force can increase the amount of myoglobin for oxygen storage and muscle glycogen for energy supply, expand muscle capillaries, and facilitate Use force. If you exhale when exerting force, you will be hypoxic, the muscle glycogen supply will be insufficient, the muscle strength will be reduced, and the number of muscle fibers involved in exertion will also be reduced. In addition, insufficient "burning" of muscle glycogen will produce more lactic acid, causing muscle soreness and fatigue. Therefore, the correct breathing method for bench press is to inhale when the barbell is pushed up and exhale when the barbell is lowered.

3. Bench Press Speed

Use fast contraction (1 to 2 seconds) and slow extension (2 to 4 seconds) force methods and Wade's slow continuous tension rule ( The forced contraction time is 4 seconds, and the recovery extension time is 2 seconds). The author's experience is that the recovery time is the same as the contraction and lifting time (2 to 3 seconds). Lifting speed that is too fast or too slow indicates that the weight being lifted is inappropriate.

4. The influence of triceps brachii on chest muscles

While training the pectoralis major, the exercise of the triceps brachii of the upper arm should be strengthened. Without well-developed triceps, it is impossible to bench press heavy barbells, and it is impossible to develop well-developed pectoralis major muscles. Generally, the bench press weight should be three times the weight of the triceps exercise.

5. Use the horizontal bar to do pull-ups on the back of the head

Do 4 groups every day, 5-8 in each group, and slowly add more! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups on the back of the head (imitating the horizontal bar). This action may seem simple, but if you do it more, it will be effective!

After the above introduction, everyone has a certain understanding of how to train muscle lines. Everyone must persist in exercising every day, only then will there be good results. At the same time, when exercising muscle lines, you should also pay attention to a reasonable diet, so that you can better supplement the nutrients your body needs for exercise.