Muscle separation exercises are usually used in the later stages of muscle-building training. After satisfying the body circumference, muscle separation exercises should be performed. In the entire muscle-building process, this kind of exercise is essential and very critical. .
Since in the process of muscle gain, in order to achieve the effect of muscle gain, it is necessary to supplement foods with high protein and large amounts of carbohydrates. At this time, a small amount of fat will also be produced on the surface of the body. Therefore, in the final stage of muscle building, exercises that depict muscle separation should be performed. Choose two areas for each exercise, such as chest and triceps or shoulders and biceps. If you have free time, you can choose only one part to practice. After warming up, you can perform simple equipment exercises for about 15 minutes. Follow with free weight training. Choose four movements for each part. The weight of each movement should not be too heavy. Do a set of 12 or 15 times to failure.
Training rhythm is the key to portraying muscle separation. When exerting force in each movement, you must try to feel the feeling of the muscles. When restoring, be sure not to go too fast. Keep it for 3-4 seconds to fully appreciate the feeling of muscle contraction. Don't take too long between each set of movements, 30 seconds is enough. Then proceed to the next set of exercises immediately.
Then there is aerobic exercise. After each one-hour muscle-building exercise, you must maintain aerobic exercise for about 40 minutes. The intensity should not be too high, so as to prevent more muscle loss. The heart rate remains at around 130 beats per minute. It is best to choose running for aerobic exercise.
Diet should also be strictly controlled at this stage, reducing protein and carbohydrate intake each time, and it is best not to eat fatty foods. Practice three times a week and the results will be visible in three months.
For example:
The chest clamp machine is specifically designed to practice chest muscle separation. Compared with other methods of exercising chest muscles at home, the effect of this equipment is very targeted. When practicing, your back must be close to the backrest, and when exerting force, use your elbows. Since the buttocks and back are close to the backrest, only the chest muscles can use force. Exercise with this equipment, 95% of the effects will be achievedOn the pectoralis major, this exercise does not cause any harm to other parts of the body.
Although it is important to complete the task of building breasts, you should not be too greedy for success. Pay attention to controlling the time of each training to about 45 minutes, insist on going to the gym once a week, and eating a balanced diet. You will be able to see your first breasts in about two months. Effectiveness.