How to make the muscle lines clear and the block prominently start 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.
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First, the same kind of action combination method This method is to develop similar movements of the same group (or a piece of muscle), use different instruments to concentrate and practice in order to deepen the stimulation of the group (or the muscle) muscle group. Generally, 5-6 groups of three actions are selected, each group 8-12 times. For example, the development of the pectoralis major muscles combines the bench presses of different postures with the supine birds and the parallel bars to support the training; the development of the abdominal muscles is more concentrated and stimulated for hundreds of times to have an effect.
Second, reduce the weight of the continuation of the training began to use the heavier weight to achieve the limit (8 to 10 times), followed by the companion to reduce the weight and then the limit (4 to 6 times), and then the weight of the companion, Repeat the limit (about 4 times), so do 3 groups of continuous, so that the muscles are extremely tight to get the most stimulation. When there is a condition for single-person training, you can prepare 3 large, medium and small barbells (or dumbbells) in advance, first make a large weight, then run to the medium weight continuously, and finally use the small weight to adhere to the limit. The method makes the muscle fiber fully contract, and thus the stimulation is deep and the effect is remarkable. For example, using the bench press to practice the chest for the deepening of the stimulus can continue to do 3 sets of different weights, to achieve the ultimate bench press. 80%/8 times +70%/5 times +60%/4 times for a large group of 3-5 large groups
Third, reduce the difficulty of the continuation of the practice of abdominal and back muscle training, different levels of stimulation on different parts of the muscle is not the same, different levels of muscle stimulation depth is not the same. In order to deepen the stimulation of the muscles, after the difficulty is not completed, it should be immediately reduced to the medium difficulty. If the difficulty is not completed, then the difficulty will be reduced to low difficulty. It is possible to do it several times because of the difficulty. It deepens the stimulation of the muscles. Difficulty can be reduced but all efforts must be made, and each difficulty must be the limit. If you do a slanting board, you can do a sit-up of 60° high slanting position and try to do 15 to 20 times, then reduce the difficulty to do a sit-up of 45° slanting position 10 to 15 times, and finally reduce the difficulty to do 30°. The angled sloping plate can be used up to 1 time to make a total of 3-5 large groups for 1 group.
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