Annie (International Fitness Coach) asked: How to train lines instead of muscles? A: In fact, everyone has muscles, but it is obvious or not. Every day, many girls ask me how to exercise to develop those obvious lines, instead of becoming King Kong Barbie. First of all, I still want to tell you that it is very, very difficult for girls to become King Kong Barbie or become strong because of their high body fat, so please feel free to exercise! If you want to practice muscle lines, you must first know why your muscle lines are not obvious. Actually, there are two main reasons. 1. Too much fat muscle is deep in the human body, and the upper layer of muscle is fat layer and skin. Too much fat will naturally hide the muscle lines, which explains why many girls or postpartum women can't practice abdominal muscles, just because low body fat is the premise of showing muscles, so if you want to have clear muscle lines, you must first reduce body fat! Second, the muscle mass is too small. Some girls lose weight easily. In fact, their body fat is not high, but why can't they see muscle lines? If you are thin, but the muscle lines are still not obvious, it may be that your muscle mass is insufficient, that is, your muscles are too small to support your muscle blocks to show obvious lines. Want to have good-looking muscle lines, reduce our body fat, but also persevere in exercising our muscles, so as to practice a good figure with lines. One-legged weightlifting+bridge exercise times: 18? Number of groups of 20 times: The training method of the four groups is to lie flat first, bend your knees, keep your heels close to your hips, and put your hands comfortably at your sides. When inhaling, the body and buttocks are lifted upward, and after stabilizing the body, the right foot is slowly lifted upward and stays at 1? Two seconds. Return your body and hips to the floor, then lift your body upward, repeat this exercise, and change your other foot after the exercise. Number of bridge exercises: 18? Number of groups of 20 times: the fourth group lies flat, knees bent, heels close to hips, and hands comfortably placed at both sides of the body. When inhaling, lift your hips up and stay for 3? 4 seconds, then return your hips to the floor, then lift your body and repeat this action. Annie's small class: This movement can strengthen the training of our pelvic and hip muscles. Intimate reminder: when lifting your hips, try to lift your hips to the highest position as hard as possible, feeling that your hips and back are very hard. This article is taken from "Exercise is not for thinness! The goddess of muscle strength and you pamper yourself with fitness//Annie (International Fitness Coach)/Gao Bao