Flat belly is not enough, and now the vest line is king, with a vest line, it has a charming muscle line! Girls how to practice vest line? Xiaobian immediately sent to the canon! 10 moves so you can also show a good figure!
Super practical vest line tutorial
1, lying spacewalk
Lying on a yoga mat, the back slightly raised, legs up empty to do cross-step, like a ballet, remember to keep straight leg Oh action for 45 seconds, it is recommended to do each of the 50-60 group.
2, weight-bearing sit-ups
Supine with both hands raised, hands held with dumbbells (water bottles filled with water), curly abdomen, legs bent 90 °, hands stretched forward touching the toes.
3, back stretch
Legs up, 90 degrees at right angles, raised his back, his hands try to touch the tiptoe. Action lasts 45 seconds, it is recommended to do 20-30 groups each time.
4, bend leg abdomen
This song leg abdomen exercise is the lower abdomen.First, the upper body remained motionless, both hands on both sides of the body, so that bent legs abdomen, when the legs straight down legs, feet do not touch the ground, while using the abdomen control , Each group to do fifteen, repeated to do three groups, the middle can rest thirty to forty seconds.
5, side lying mention
Side, legs and ipsilateral arm as a support, upward force to mention cross action for 45 seconds, it is recommended to do 20-30 times each time.
6, squat + abdominal torsion
Legs open shoulder width, holding dumbbells (water bottle filled with water), hands on the chest down to a squat down, the body twisted to the left, lift the right knee close to the chest. Repeat the squat , When the body twists to the left, lift the left knee near the chest.
7, V-word support
Legs raised from the ground, both hands and hips for the whole body to support the use of abdominal muscles do telescopic exercises, chest and knee to move closer together, stretching action for 45 seconds, it is recommended to do each 20-30 group.
8, climbing steps
Limbs, legs bent 90 ° left leg does not move, right leg close to the chest for 15 seconds right leg quickly withdrawn in situ, left leg for 15 seconds.
9, side stretching
Standing, single-handed the dumbbell (water bottle filled with water) over his head, bending the body to one side, keeping the chest and head as high as possible, and touching the toe with the other hand.
10, side support
Unilateral flat support, thin abdomen and buttocks, keep the body in a line, lift the buttocks will be located in the above legs slowly curved open, located in the upper arm at the same time bending open and then repeat for 30 seconds, then change the other side .
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