Recently, there appeared in microblogging the # # the most beautiful vest line # topic, for a time, a large wave of horse goddess line appeared one after another, with their own flat, sexy belly conquered many fans. Envy? Jealousy? Line is not just fell from the sky just hit your belly, but to practice it with real sweat it! The vest line represents the persistence and resilience, the harvest is beautiful, healthy and confident! Practicing the vest line , Do sexy woman, you can too!
Vest line, as the name suggests is like two lines of vest, in the flat without fat on the lower abdomen, but also requires muscle lines, muscle lines refers to the two upright muscles on both sides of the navel line. Become over, now has a charming sexy vest line is king.
How to practice vest line?
If you have no extra belly fat, the lack of only exercise, just add more plastic, you can even out the vest line. Want to achieve the effect of reducing fat, of course, ultimately, a healthy diet + aerobic exercise + strength exercise, health Control the diet, as long as the attention is more on the line, not too deliberate to diet, as long as do not eat high-calorie high-fat foods, three meals regularly, follow the breakfast eat well, eat at noon, eat less at night principle , Get up early and get up early, healthy lifestyle. Aerobic exercise can be two or three times a week, each request for more than thirty minutes, because aerobic exercise is thirty minutes after exercise began to consume the body Excessive fat, you can choose some of their long-term adhere to the sports, such as: jogging, swimming, playing and so on, you can exchange a few exercise exercises, the key is your insistence.
If you look lumbar, trying to figure out a sexy vest line, then you can now put on a most comfortable sportswear, download a line map of your favorite vest, and now began to move toward you The goal of exercise.
The most simple and direct vest line practice method
The first one: roll up method
Body lying, the leg was ninety degrees, legs are flat on the ground, slowly lift his legs, be careful at this time must use the belly hair, legs up to the most unbearable abdominal position, stop Stay, can not stand to keep, slowly down, down is also to use the abdomen hair force, slowly down, with breathing, the action must be carried out slowly, you can first do three groups, ten for a group, familiar Action essentials can increase the amount of exercise.
The second measure: supine leg lift method
This method is relatively simple, lying on the floor, back close to the ground. Always keep the abdomen, pay special attention to the following parts of the navel must be in a tightened state, legs straight, straight down to maintain uniform movement, down legs Do not land, 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 to inhale, let the belly bulge, and exhale, then let the belly tighten.For practicing yoga or practicing MM, this is the most basic training. Abdominal breathing method The benefit is to help stimulate the gastrointestinal motility, can promote the body's waste discharge, thus smooth the air flow.
And we usually walk or stand, as long as the forced contraction of the abdomen, with abdominal breathing, can make the lower abdomen muscles become firmer, to achieve your goal of thin belly Oh may be the beginning will be less used, so be sure to Hold on.
The fourth measure: tip to dip method
First of all, lie flat on your body, bend your thigh 90 degrees at a right angle while your lower leg is parallel to the ground, while your hands naturally lay flat on the sides of your body with your palm facing down, then your upper body should be tightened and your back must be close to the floor.
And then lower the left leg in two steps, only from the buttocks began to exercise, toes rushed down to the ground, and the toes can not really go to the ground and then exhale, the same two steps to restore the leg to the starting position, and then change the right leg to do the same action So the legs alternately repeat this action, each leg do twelve times.
Fifth strokes: supine alternating method
This supine alternation method is the main part of the lateral abdominal muscles.
First of all, put your hands on the back of your neck, bend your legs, and then kick out one leg alternately. Note that the kick-out leg should be at a distance from the ground, but not too high. Do not touch your feet and then the other side. Side of the elbow and knees on the other side of the knees should be as close as possible, while the use of abdominal muscles to control, each leg at least fifteen times, a total of three groups.
Sixth trick: bend leg abdomen method
This song leg abdomen exercise is lower abdominal muscles.
First of all, keep the upper body stationary, hands are placed on both sides of the body, so that flexion legs abdomen, when the legs down leg straight, feet do not touch the ground, while using the abdomen control, each group of 15, repeat the three groups, The middle can rest thirty to forty seconds.
Abdominal exercise methods are many, we must insist, persevere, to become a sexy sexy vest line is definitely not a dream!
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