Vest line, as the name suggests is like a vest of two lines, in the flat and no fat on the lower abdomen, but also requires a muscle lines, muscle lines refers to the navel on both sides of the two upright muscle lines. Become a past, and now has a charming sexy vest line is king.
How does the vest line practice?
If your abdomen has no extra fat, the lack of just exercise, just more plastic, you can even out of the vest line. Want to achieve the effect of reducing fat, of course, is ultimately healthy diet + aerobic exercise + strength movement, health Of the control diet, as long as a little more attention on the line, do not have to deliberately to diet, as long as do not eat high-calorie high-fat foods, three meals a regular quantitative, follow the breakfast to eat well, eat at noon, eat less at night , Aerobics can be carried out twice or three times a week, every time in more than thirty minutes, because aerobic exercise is in the exercise after 30 minutes began to consume the body Excess fat, you can choose some of their long-term adherence to the sport, such as: jogging, swimming, playing, etc., can be several sports exchange practice, the key is your persistence.
If you are looking to the waist is not thick, want to practice out sexy sexy vest line, then you can now put on a most comfortable sportswear, download a favorite vest map, and now began to move towards you The movement of the target.
The simplest direct vest line practice
The first move: roll up method
The body lying down, the calf was ninety degrees, his legs are flat on the ground, slowly lifted his legs, pay attention to this time must use the abdomen force, legs up to the most unbearable position of the abdomen, stop Live, can not stand, slowly put down, put down is to use the abdomen force, slowly put down, with breathing, action must be slowly, just start can do three groups, ten for a group, familiar with Action essentials can increase the amount of exercise.
The second measure: supine lift the way
This method is relatively simple, the body lying flat, back close to the ground. Always keep the abdomen force, with particular attention to the lower part of the navel must be in a tight state, legs stretched straight, straight up and down to maintain uniform movement, Do not touch the ground, ten for a group, according to their own situation, you can do more than three groups.
The third measure: abdominal breathing method
Abdominal breathing method is in the inspiratory, so belly bulging, and in the exhale, then let the belly shrink.For yoga or practice sound of the MM, this is the most basic training. The benefit is to help stimulate gastrointestinal motility, which can promote the discharge of body waste, so smooth airflow.
And we usually walk or stand in the usual time, as long as the effort to reduce the abdomen, with abdominal breathing, you can let the lower abdomen muscles become tight, to achieve your goal of thin belly Oh may be the beginning of the time will not be used, so be sure Insist on
Fourth strokes: toes touch the law
The first body lying flat so that the thigh bent at ninety degrees at right angles, while the calf and the ground parallel to the two hands are naturally flat on both sides of the body, palm down, this time the upper body should be taut, and the back to close the floor.
And then lower the left leg in two steps, only from the buttocks began to move, the toes washed down the ground, and the toes can not really hit the ground, then breath, the same two steps to restore the legs to the starting position, then the right leg to do the same action So that the legs alternately repeat this action, each leg to do twelve times.
Fifth strokes: supine alternate method
This supine alternate method is the main part of the exercise side of the abdominal muscles.
First put his hands on the neck, so that the legs bent, then the legs alternately pedal out, pay attention to pedal out of the legs and the ground to have a certain distance, but not too high, feet do not touch the ground, and then the other side. Side of the elbow and the other side of the knee flexion should be as close as possible, while the use of lateral abdominal muscles to control, each leg at least 15 times, a total of three groups.
Sixth strokes: flexor leg abdomen method
And the buckle abdomen exercise is the lower abdominal muscles.
First upper body to remain fixed, his hands on both sides of the body, so that after the leg flexion abdomen, legs down when the legs straight, feet do not touch the ground, while the control of the abdomen, each group to do fifteen, repeat to do three groups, The middle can rest for thirty to forty seconds.
Exercise the abdomen method is very much, we must adhere to, perseverance, to practice charming sexy vest line is definitely not a dream!
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