'Hyun belly' sounds very western, but it is not easy to really want to do it. Do you want a vest line or a six piece abs?
The difference between abdominal and vest lines
The vest line is also a form of abdominal muscles. No matter whether it is the abdominal muscles or the vest line, it needs to be seen after seeing the low body fat. There is no essential difference between them. There are only a few minor differences:
1, the practice of abdominal muscles are different
The abdominal muscles mainly refer to the rectus abdominus muscles, and some people have 6 of them with some 8. The vest line is the internal and external oblique muscles, the upper side of the rectus abdominis muscles, and the two erect muscle lines on both sides of the navel. , also known as the abdominal muscle of the stomach, refers to the line separating the rectus abdominis and the abdominal obliques on both sides of the abdomen. In addition, the middle abdominal muscle itself has a vertical line to form a Sichuan word because of the three vertical lines. The line looks like a vest and gets its name. It is called a vest line.
2, block abdominal muscles more difficult than the vest line
Because the physical structure of boys and girls is different, the abdominal muscles developed are not the same. Girls are pursuing vest lines, while boys are usually pursuing eight packs of muscles. Because there are eight kinds of abdominal muscles like chocolate, it is a style. One-frame, so the block abdominal muscles are also called the king's abdominal muscles, it is an enhanced version of the vest line, to first have a vest line, and then continue to practice, continue to lose weight before the blocky abdominal muscles may occur. Boys want to practice Massive abdominal muscles, in general, have a body fat percentage of less than 12%, while girls have less than 15%, which is even more difficult.
Some girls may worry that they want to work out a vest line, but they have developed a massive abdominal muscle. In fact, female body fat itself is higher than that of male students. Generally, body fat is lower than 17% and amenorrhea and uterine atrophy may occur. You think, it's hard for girls to work out blocky abdominal muscles. Girls don't develop into strong men's muscles, they just become more and more fit and sexy.
Most women with vest lines are women, and those with mostly abdominal muscles are men. This is because the vest line is easier to exercise than the abdominal muscles. Also, female friends do not like the massive abdominal muscles. It seems that the vest line is more suitable for women, and the massive abdominal muscles are more brave and rough.
Generally speaking, most people are looking for a type of eight-pack abdominal muscles that look like chocolate. They are one-size, so blocky abdominal muscles are also called king-size abdominal muscles. It is an enhanced version of the vest line. The vest line, and then continue to practice, continue to lose fat before it is possible to block the abdominal muscles, abdominal exercise intensity than the vest line exercise intensity and more difficult, the time to practice the abdominal muscles will be relatively longer.
How to practice abdominal line
Choose the right exercise
Sit-ups
Practicing sit-ups can have the effect of exercising abdominal muscles, and it can help turn the fat around the navel into a flexible abdominal muscle. It is helpful for long-term practice to practice the training of the vest line and abdominal muscles.
Action essentials:
1, the legs bent into 45 degrees, with the feet parallel to the ground; hands on the thigh surface.
2. When you get up, move your hands toward your knees, or with your hands near your temples. Relax your neck and shoulders, keep your head straight, and separate your chin from your chest. Use abdominal muscles to force your shoulders to lift off slowly and exhale.
3, keep the body bent for 2~3 seconds, then slowly return to the starting position, while breathing.
Rolling belly
For abdominal rectus, external oblique muscles, abdominal oblique muscles, etc. have a certain amount of exercise effect, but also help to effectively reduce body fat, which is very effective for training abdominal and vest lines.
Action essentials:
1, supine on a yoga mat, knees at 90 degrees, feet flat to the ground, legs slightly separated, hands around the chest or light ear side;
2, When you get up, ask the lower back to leave the ground, use the upper part of the abdominal muscles to curl up the upper body, (not more than 45 degrees). Slowly bend your shoulders and torso up and bring it close to your knees. Let the back bend, but don't try to lift the entire back and leave it completely off the ground. Just curl forward and let the chest close to the pelvis.
3, slowly lie about 2 seconds later (do not lie flat, lie down to the shoulders), and cooperate with the breathing rhythm (aspiration when lying up, inhale when lying down).
Supine abdominal rotation
This action can exercise to the rectus abdominis, abdominal oblique muscles, but also exercise to the abdomen deep abdominal muscles, for the training line and abdominal muscles effect is very good, suitable for people with a certain amount of abdominal muscle exercises based exercises.
Action essentials:
1. The body is lying on the mat, the legs are straightened, the arms are elbowed and the two hands are placed on the side of the ear.
2. Inhale deeply, make the abdomen roll up to the highest point, and then use one side of the elbow joint to try to touch the knee of the other side of the body with a bent leg, while the legs on the other leg off the ground, straight.
3, the abdomen is always in a tightened state, swinging the body, so that the other side of the elbow joint to touch the other side of the knee.
4. At this time, the side of the leg that began to bend is restored to its straightened state, but to stay off the ground, inhale during the swivel, and the elbow touches the knee for a brief breath, and then repeatedly practice.
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