First of all, it should be taken into account that to give the muscles relief it does not need to learn any special physical exercises. For these purposes, all the same exercises that you perform in classes using dumbbells or various simulators will do. However, it is necessary to follow the movement according to certain rules. If you want to create a muscle relief, then the number of repetitions in each approach should be at least 12-15. Some exercises, (for example, bending the trunk to "inflate" the abdominal press) can be performed with a much greater number of repetitions in one approach - up to several dozen. If, with the growth of your body's fitness, you begin to easily perform a large number of repetitions of the exercise, it means that it's time to slightly increase the weight of the burdens used - take a dumbbell a half kilogram heavier or install an additional plate on the trainer block. Also, when you reach a certain level of fitness, you can start using weights even in such exercises of the program, which are usually performed without additional weight - for example, bend the trunk, holding your hand a small gantle behind your head. This will allow continuing the formation of the relief of the musculature due to an even more intense "burning" of adipose tissue.
When executing an exercise program to develop muscle relief, the most common mistake of beginners should be avoided - the desire to perform as many repeats as possible in one approach when using the maximum weights. Such an exercise program is more suitable for those who want to develop muscle strength. But for the speedy formation of muscle relief, still should not chase the big weight of dumbbells. The obviousness of the correctness of such an approach becomes more understandable on a simple example. For example, when using a dumbbell weighing 10 kilograms, you can perform only five repetitions in the approach, while with dumbbells of 5 kilograms you can perform 15 repetitions. Let's calculate, in which case the effectiveness of the same exercise program will be higher. In the first case we get the following total number of kilograms displaced by the trained muscle group: 10 kilograms × 5 repetitions = 50 kilograms. In the second case, we get: 5 kilograms × 15 repetitions = 75 kilograms.
As we see, in spite of the fact that in the second case the weight of the dumbbell is used twice as small, the organism will perform the total work 1.5 times larger. Therefore, the amount of energy spent on the implementation of this exercise program will also be higher if a dumbbell weighing 5 kilograms is used. And the expenditure of energy will be the main task of training in the formation of muscle relief. The fact that for the development of this energy will be consumed fatty tissue, which gives the figure obesity and interferes with the manifestation of the relief of muscles.
In addition, when carrying out the program of these exercises, you should definitely take into account the caloric content of your diet. For example, it is desirable to limit the amount of fatty and sweet dishes in the diet, and also try to consume such foods only in the first half of the day (in this case, the calories and carbohydrates contained in them will have time to split with the release of energy and can not be deposited in the form of subcutaneous fat, preserving the relief of muscles). In the evening it is best to eat vegetable salads with minimal addition of mayonnaise or vegetable oil, as well as fat-free foods - for example, kefir or cottage cheese.
Thus, following certain methodical approaches in the organization of the process of training and making up your diet with the caloric content of products, using a program of physical exercises you can achieve in the shortest time a well pronounced relief of the muscles of your body. Getting rid of excess fatty tissue will give your figure a slender, smart and athletic appearance, making you even more attractive to the opposite sex.