No matter how hard the muscles are, they can't be soft. It is only possible that your strength is useless. Yes, on other muscles.

1. Analyze your actions according to the Raiders, just following the rules, the actions are not standard, or you don't understand the essence, and there are problems such as borrowing power and being too fast. Pay attention to control the contraction of the target muscle as much as possible, try to drive other muscles to exert their strength as little as possible, and focus on the target muscle.

2. Or the weight is not enough. This article is very important. It stands to reason that if you have enough weight and stick to it for a long time, even if there is a problem with rest nutrition, it will have obvious effects. What does "practice for half an hour" mean? Do 3~5 groups of an action, and rest for about one minute between groups. Why does it take half an hour? It is recommended to use a larger weight, and each group will reach exhaustion before 12 times.