How do you increase your normals mmr?

I ended season 7 as a Gold 3 and I'm just wondering how to raise my norms mmr so Im actually able to play against players of the same skill level or higher. I want to be able to improve by playing against these players as getting matched constantly with silver, bronze, and unranked don't really help me improve as I find myself stomping more than not. So I ask how do you increase your norms mmr since playing alot doesn't really change the outcome of who I play against or with.
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