The so-called muscle lines are not obvious, generally for the following reasons:
1。 Sebum and moisture are too thick to cover up fine lines and separation. Need to reduce fat and dehydrate.
2。 The contents of fat and water are normal or already low, but the muscle separation is still not obvious. This is mainly a matter of training.
A. As far as leg muscles are concerned, it takes a certain number of years of training, and the degree of separation between 4 heads and 2 heads will be obvious. Muscle growth is layer by layer. If the muscle mass grows too fast in a short period of time, the grown muscle will give people the feeling of being a whole piece, lacking a sense of hierarchy. Some well-trained old athletes, even in the off-season when fat and water are thick, it is difficult for leg muscles to contract, and even if they are covered with fat, they can still see a certain degree of outline and separation. This is the result of usual training efforts.
b.
When it comes to depicting lines, most people will think of doing more high-frequency pulling movements, such as leg flexion and extension. Of course, this view is correct.
But there are other ways to shape the degree of muscle separation. Even in routine heavy weight training, we should attach great importance to the quality of movements and the whole process of muscle weight control. Every group should be taken very seriously every time. To do every movement, we should use the principle of peak contraction to varying degrees. Some athletes like to use the "no lock" rule for training, but this does not completely conflict with the peak contraction. Only when doing actions, the speed is faster and smoother, and the peak contraction is completed instantly.
C. strengthen the degree of separation and pay attention to the training of overall movements. In most routine training, the whole movement takes a relatively large proportion, which is necessary for athletes at the junior and intermediate levels. Heavy half or 3/4 courses are suitable for senior athletes to use in the muscle building stage. We should try our best to stretch and contract our muscles in training. The muscles trained in this way are strong and full.
d.
Separation training is inseparable from instruments and dumbbells. If your main purpose is to improve muscle separation, then you should not choose too much weight and do it too few times. General 10- 15 times is suitable for separation training.
e.
Don't forget or ignore some advanced training rules, such as compound group, super group, triple reorganization and giant group. Mandatory group, descending group and so on. A lot of high-intensity training helps to improve muscle separation. Of course, these are basically exercised by professional bodybuilders, and general bodybuilding is not needed.
The above is the advice provided by fitness expert 99808. I hope it helps you! If you are satisfied, please adopt and evaluate it! (This answer is to ask the fitness expert 99808! Reject plagiarism and embezzlement! )