You can force the veins to pop out quite easily by blocking blood circulation. However, if you want the veins to always look popped, you'll have to put in more effort to get them. Whether you're showing it off to friends or getting ready for a bodybuilding shot, we'll walk you through this article.
Step
Method 1 of 2: Get a Bodybuilder Body
Step 1. Reduce body fat percentage
In order to get muscles that grow like a bodybuilder, you have to reduce your body fat percentage. The veins that will arise are surface veins. The less obstruction between the skin and the veins, the more pronounced the veins will appear. Follow a special diet to lose weight by reducing body fat.
- Fat content below 10% in a man's body will make the main veins visible. The lower the body fat content, the more noticeable the veins will be, especially in areas that are difficult to see, such as the abdomen. For women, the body fat content should be in the range of 15%.
- To reduce body fat content to below 10%, you must follow a clean diet. A clean diet in question is only eating fresh vegetables and lean protein, and on the other hand not eating fast food, soda, and sweet desserts.
Step 2. Reduce salt intake
Salt causes the body to retain water. When the body holds water, the skin will expand, so that the veins will be hidden.
- Avoid processed foods and other foods that you didn't make yourself. It's possible that food that you don't make yourself contains a lot of salt.
- At this time, 2,300 mg of salt is the recommended limit for salt consumption. 2,300 mg of salt is just a teaspoon of salt. The Institute of Medicine and the American Heart Association recommend that salt consumption be limited to 1,500 mg per day. To control your salt intake, buy fresh herbs and spices and use them to season your food.
Step 3. Start building muscle
In order to build muscle that accentuates your veins, you need to focus on implementing a serious muscle building strategy. Tenacious muscles can't be built just by doing 3 sets of 10 reps each, which is what people usually recommend for muscle building exercises. To get muscles that accentuate your muscles, you need to do 3 to 5 repetitions of the exercise with heavy weights.
Start with 6 sets of 5 reps each, but increase the weight by 25%. Muscle needs to exert force to grow
Step 4. Start doing cardiovascular exercise
Cardiovascular exercise is a great way to burn fat and lose weight. High Intensity Interval Training (HIIT) is for you. HIIT workouts are short, high-intensity cardiovascular exercises, always interspersed with breaks, and the workout lasts 20 to 30 minutes.
Some examples of HIIT workouts you can do include cycling at an intense pace, then resting and then continuing again, or sprinting 90 meters ten times, with 60 seconds of rest in between
Step 5. Drink water
By drinking enough water, the water content needed by yourself and your muscles will be fulfilled. In this way, the amount of water stored in the body can be reduced. By drinking more water than normal, you can get rid of excess water, so the amount of water that is stored in the body will decrease. By keeping potassium levels in the body at a healthy level, the body will excrete more water instead of retaining it (like salt).
Many bodybuilders deliberately dehydrate themselves before starting a competition. By drinking less water, veins will appear more pronounced. This method is not recommended because it is very dangerous. If you try this method, do it very carefully
Step 6. Reduce the carbohydrates consumed
Carbohydrates increase the amount of fluid the body holds. By eating low-carb foods, the amount of water that is stored under the skin will decrease. A diet with a low carbohydrate content can also help in reducing fat content in the body.
Step 7. Consider using diuretics safely
Diuretics remove water contained by the body, so the veins will appear more markedly. You can buy diuretics, or use natural diuretics, such as espresso. However, diuretics can be very dangerous. If you use it, use it healthily and smartly.
Step 8. Try to take supplements
Agmatine is a supplement made with the amino acid Arginine. Agmatine prevents the breakdown of nitric oxide in the body, so blood flow to the muscles will increase. By increasing blood flow, the body's vascularity also increases. Nitric oxide supplements also help in making the veins appear more prominent. Creatine is another supplement that you can use to increase the vascularity of the body.
Method 2 of 2: Temporarily Showing Veins
Step 1. Tie the arm with something
By tying the arm, the pressure inside the vein will increase and the vein will fill up, making it easier to see. Tie something around the arm or leg where you want the veins around it to pop.
- Another method you can use is to place your right hand on the top of your left wrist (or vice versa), then grip it firmly.
- The method is the same as when you want to donate blood or take a blood sample. The nurse will tie the arm so that the vein emerges, so she can know where the needle should be inserted.
Step 2. Make a fist
After tying your arms tightly, clench your palms, then open them again a few times. By doing so with the arms tied, the blood will be blocked in the veins, so the veins will emerge.
Step 3. Continue until you feel pressure on your arm
This process should be finished in 10 to 15 seconds. Just like when you hold your breath, you will be able to feel it when your arm or leg needs oxygen. Veins should appear.
Release your hands or straps when any part of your body needs oxygen. The veins will return to their normal state when the knot is removed
Step 4. Try holding your breath
By holding your breath, the flow of oxygen in the body will be blocked, and blood pressure will increase. Cover your mouth and nose, then press firmly. Bodybuilders usually use this method to build veins.
This method may be dangerous. Poking the vein in this way can sometimes cause bleeding. Bleeding can occur in non-serious parts, such as the eyes, or in serious parts, such as the brain. Remember to breathe after about 30 seconds
Step 5. Exercise
When you exercise, the skin's veins are pushed to the surface, causing the veins to pop. Urate will appear significantly in the body that is low in fat content. By lifting weights, the muscles that arise will significantly increase in the parts of the muscles being trained. Veins will also appear markedly after you exercise because the body is dehydrated.
Step 6. Increase body temperature
When the body heats up, blood is pushed to the surface of the skin, causing veins to appear. One of the methods used by bodybuilders is to use a hair dryer on the skin so that the veins appear. Another safer way to heat the body is to use food. Try hot chili or cayenne pepper. Some supplements also provide the benefits of these foods.
