1, increase the number of times to go to the gym: go to the gym 4-5 times a week to shorten the time for each workout. This fitness effect is much higher than that of people who go 2-3 times a week. Because it can stimulate muscles better, it can reduce the relaxation period, and it can quickly shape muscles.

2. Enrich fitness programs: Remember that physical strength and muscles have annoying potential and need constant stimulation to stimulate them. You can exercise muscles, and the items in the fitness plan should not be too single. For example, this month, we only do high-intensity strength training, but ignore proper aerobic exercise and primary strength training. The combination of high difficulty and primary level can achieve better fitness effect. So friends, it's time to change your fitness plan.

3. Pay attention to strength training: Some compound sports, such as squats, hard lifts, hard pulls, etc., can use a lot of muscles and large-scale whole-body exercises. It is very helpful for muscle exercise.

4. Targeted isolation training: Although the focus is on core strength training, it does not mean that the exercise of small muscle groups can be ignored. Usually you can do some belly rolling and stretching exercises to exercise small muscle groups.