Many male and female bodybuilders try their best to make aerobic fitness equipment such as stair climbing machine, cycling machine and running in the gym, or they can make resistance and weight-bearing equipment, and they practice lightly and many times, such as a group of repetitions 15-20 times, but it is difficult to increase muscle lines. Will this happen to you? Next, I will give you an introduction on how to increase muscle lines for beginners, hoping to help you.

1. First, practice your muscles.

The main reason why most beginners' muscles have no obvious lines is that they are small and thin. And many beginners will think, "I don't want to practice big, I just want to practice lines, just like the figure of a star." In fact, this is a misunderstanding, because muscle size and muscle lines are almost the same concept. Muscle fibers have obvious lines only when they are rough, and they have to be trained to a certain extent to have lines, because you can't see a person thinner but thinner.

If you want to train the rake muscle, the number of repetitions in each group should be within 8- 12 times instead of 15-20 times, and it is best to reach the training intensity after exhaustion.

2. Reduce the percentage of body fat.

Low body fat is also necessary for obvious muscle green stripes. Because everyone's muscles are under sebum, if sebum is too thick, muscle fibers will be difficult to show. Some bodybuilders don't control the fat ratio well even if they are muscular and well-developed, so they only feel "huge" and "swollen" without the beauty of lines. Generally speaking, when men's body fat is higher than 15%, it is more difficult for women to have obvious muscle lines when they are higher than 20%.

3. Aerobic exercise and diet control

If you want to lose fat, aerobic exercise and diet control are the only way. Aerobic exercise can increase calorie consumption, while diet control is to reduce calorie absorption. We must do both, in order to effectively create a "calorie deficiency" state to reduce fat, because every pound of fat lost will consume an additional 3500 calories.

4. Do more large group muscle and multi-joint exercises.

Many people will focus on practicing isolated movements of a single joint, such as stretching their legs and flying in front of their chests. I thought that more lines would come out soon, but in fact, it is more difficult to practice these movements with lines because their load and pressure are thinner than those of large groups of muscles and multiple joints. For example, you can do 50 kg of dumbbell chest pressure and only about 30 kg of dumbbell chest flying. Finally, it is difficult to make muscles bigger and have lines when the weight and stimulation are too large.