How to enhance your body proportions and develop a good-looking body line?

Boys are looking for full pectoral muscles and thick unicorn arms, while girls are looking for full, chiselled hips and a defined waistline body, and such a body is not slimmed down, but trained up.

Cardio alone can only make you lean, it cannot sculpt good looking muscle lines. Only by adding strength training can you enhance the muscle dimension, sculpt good looking muscle lines and improve your body proportions.

Body fat percentage needs to be kept below 24% for women and 20% for men to keep your body from looking obese. If you have a fat body and want to lose fat while having great body proportions, then, in addition to aerobic exercises to brush down your body fat percentage, you need to add strength training to build muscle, prevent muscle loss and enhance muscle dimension when working out.

The target muscle groups are different for different workouts, for example: bench press for pectoral muscles, pull-ups for back muscles, squats and lunge squats for glutes and hamstrings. Each muscle group is scheduled for 4-6 movements per workout for all-round stimulation and 20 sets per muscle group to tear up the muscle fibres.

You need to remember one thing: muscle growth is not a time to train, but a time to rest. 3 days of rest after training for large muscle groups, and 2 days of rest for small muscle groups. Only by combining work and rest can we promote muscle repair and improve the efficiency of muscle growth.

Therefore, we need to distribute our muscle group training wisely, rotating different muscle groups each day and allowing enough rest time for the target muscle groups, rather than working the same muscle group frequently.

Muscle growth also has a limit and muscle building takes time, you can't train today and have results tomorrow. A person can only lift a maximum of 0.5kg of muscle in a month.

So, to build a visibly muscular body, you need to stick to it for at least 3 months, combined with scientific diet management, in order to enhance your fitness efficiency, otherwise don't say that fitness is ineffective.

Here is a set of strength training movements for newbies to help you exercise your whole body muscle groups, 2 workouts per week can be done, buy a pair of dumbbell barbell combination, you can also start exercising at home.

Action 1: Barbell curls

Exercise the arm muscles, insist on 15 times, repeat 4 sets

Action 2、Barbell Bench Press

Exercise pectoral muscles, adhere to 15 times, repeat 4 sets

Action 3、Dumbbell flying bird

Exercise pectoral muscles, adhere to 15 times, repeat 4 sets

Action 4、Barbell push-up

Exercise the shoulders, when training, to tighten the shoulder blades, sink the shoulders, adhere to 15 times, repeat 4 sets

Action 5、Weighted squat

Exercise the hip and leg muscles, when training, stand in a wide stance, keep your balance and avoid knee buckling. Adhere to 15 times, repeat 4 groups

Action 6、Straight leg hard pull

Exercise the lower back muscles, buttocks, hamstrings, adhere to 15 times, repeat 4 sets

Action 7: Weighted hip thrust

Exercise hip and leg muscles, adhere to 15 times, repeat 4 sets

Learn these 7 movements and feel the power of the target muscle groups in order to improve the effect and reduce the chance of injury.