How to improve muscle separation training? Friends who don't understand bodybuilding may not understand what is called muscle separation. Muscle separation actually means that the star can clearly see the muscle lines, such as the biceps, so that the muscles are clearly presented with the least amount of fat. So how to train muscle separation? Let's take a look!
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So how to improve muscle separation
Make the muscle lines clear and the base block prominent?
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To improve muscle separation, you must start from two aspects:
One is to deepen the stimulation of the muscles.
The second is to reduce the fat content in the muscle fibers.
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Muscle separation training action combination method
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The method is to similarly move the same group (or piece) of muscles, and use different instruments to concentrate and practice in order to deepen the stimulation of the muscles of the group (or the muscles). Generally, 5-6 groups of three actions are selected, each group 8-12 times.
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For example, the development of the pectoralis major muscles combines the bench presses of different postures with the supine birds and the parallel bars to support the training; the development of the abdominal muscles is more concentrated and stimulated for hundreds of times to have an effect.
　
Reduced weight continuation of muscle separation training
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The training begins with the heavier weight to the limit (8 to 10 times), followed by the weight reduction by the companion (4 to 6 times), then the weight is reduced by the companion, and the limit is repeated. About 4 times), so do 3 groups in a row, so that the muscles are extremely tight and get the most stimulation. When there is a condition for single-person training, you can prepare three large, medium and small barbells (or dumbbells) in advance, first make a large weight, then run to the medium weight continuously, and finally use the small weight to adhere to the limit. The method makes the muscle fiber fully contract, and thus the stimulation is deep and the effect is remarkable.
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For example, using the bench press to practice the chest for the deepening of the stimulus can continue to do 3 sets of different weights, to achieve the ultimate bench press.
80%/8 times +70%/5 times +60%/4 times for a large group of 3-5 large groups
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Reduced difficulty in muscle separation training
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When doing abdominal and back muscle training, different levels of difficulty are different for different parts of the muscle. Different levels of difficulty are different for muscle stimulation. In order to deepen the stimulation of the muscles, after the difficulty is not completed, it should be immediately reduced to the medium difficulty. If the difficulty is not completed, then the difficulty will be reduced to low difficulty. It is possible to do it several times because of the difficulty. It deepens the stimulation of the muscles. Difficulty can be reduced but all efforts must be made, and each difficulty must be the limit.
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If you do a slanting board, you can do a sit-up of 60° high slanting position and try to do 15 to 20 times, then reduce the difficulty to do a sit-up of 45° slanting position 10 to 15 times, and finally reduce the difficulty to do 30°. The angled sloping plate can be used up to 1 time to make a total of 3-5 large groups for 1 group.
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Cycling training method for muscle separation training
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Classify the actions of the same type or different types into 4 groups and divide them into 4 to 8 stations, and then practice them one by one in order, and after the specified number of times, quickly switch to the next station for training. After all the stations have finished running, the large group training ends. After training, the sweat is flowing and the heart beats faster. This training method is aerobic training, which is good for fat-reducing weight loss and increasing the sharpness of muscle lines.
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