1. Super group method: Three antagonistic muscles (pectoralis major, biceps brachii and triceps brachii, quadriceps femoris and biceps femoris) are alternately practiced without rest between groups. In this way, each part can recover when practicing the other part, but it consumes far more calories than the traditional interval training method, forcing the body to use fat for energy.
2. Giant group method: Choose three or four completely different exercises to form a giant group, such as biceps brachii, calf, back and chest, each 1 group, without rest. Then repeat several cycles immediately. In this way, each part has enough time to recover, which consumes more energy than confrontation combination exercise and can better carve muscle lines.
3. Constant tension method: it is required that the muscles maintain constant tension during the action. Push for peak contraction, don't stand up straight when squatting, let the muscles resist the weight all the time, instead of relying on the bones to support the weight. When you resume any movement, you must control your weight loss and don't give your muscles a chance to "breathe".
4. "Hold-up" training for moderate and small loads. Hold-up training is arranged in the second half of a part, with standard movements 12- 15 times, and the weight is 60%-70% of the ultimate load. Because of the high standard of action, it has a good effect on beautifying muscle shape while depicting lines.
Dietary advice:
1. Usually don't eat or eat less fried food, and avoid eating fat directly in the diet.
2. The salted food is high in salt, and the moisture under the skin is easy to accumulate, which is not conducive to the depiction of muscle lines. Therefore, pickled foods and foods with high salt content should be avoided.
3. Avoid eating solid food before going to bed. If you feel hungry, you can drink some high-protein drinks (such as milk powder). In principle, you will stop eating after 8 pm and eat fruit at most.
4. A high-carbohydrate and high-sugar diet is not conducive to depicting muscle lines. In the stage of adding blocks and tracing lines, a diet with high protein and low carbohydrate should be adopted. Eat 5-6 meals a day, and you don't need to be full at dinner, just 80% full, which is good for absorption and prevents excessive calorie intake.