Recently, the topic of searching for the # # most beautiful vest line appeared on Weibo. For a moment, a big wave of vest line goddesses appeared one after another and used their flat, sexy little abdomen to conquer many fans. Are you envious? You know? The line doesn't fall from the sky and it just hits your belly, but it must be practiced with real sweat! The vest line represents persistence and resilience, and the harvest is beautiful, healthy and self-confident! , Sexy woman, You can too!
The vest line, as its name suggests, is like the two lines of a vest. On a flat belly without fat, it requires muscle lines. Muscle lines are two upright muscle lines on both sides of the navel. It's time to be in the past. Now it's the kingly way to have a charming sexy vest line.
How to train vest line?
If your abdomen has no excess fat, what is lacking is exercise, you only need to add more plastics, you can even get out of the vest line. To achieve the effect of fat loss, of course, is the lack of healthy diet + aerobic exercise + strength exercise, health The control of diet, as long as it is a little more attention on the line, do not eat too much deliberately, as long as do not eat high-calorie, high-fat foods, regular ration of three meals, follow the breakfast to eat well, eat at noon, the principle of eating less at night , Get up early to bed and get up early, have a healthy lifestyle. Aerobic exercise can be performed two or three times a week, each time requires more than thirty minutes, because aerobic exercise begins to consume in the body thirty minutes after exercise. Excess fat, you can choose some of your own long-term sports, such as: jogging, swimming, playing, etc., you can exchange exercises for several sports, the key is to insist.
If you don't look thick and you want to shape a sexy vest line, you can now put on the most comfortable sportswear, download a picture of your favorite vest line, and start moving toward you now The goal is moving.
The simplest and straightest vest line training method
The first move: Method of curling up
The body is lying flat with its legs of ninety degrees. The legs are laid flat on the ground. Slowly lift your legs. Be sure to use your belly and force your legs up to the most unbearable position on the abdomen. Staying, staying unbearably, slowly letting go, letting go is also using the power of the abdomen, slowly lowering, with the breathing, the movement must be carried out slowly, just three groups can be done first, ten as a group, familiar with After the essentials of action can increase the amount of exercise.
The second move: Ways to lift legs
This method is relatively simple, the body lying, back close to the ground. Always keep the abdomen force, pay special attention to the navel below the site must be in a tightened state, legs straight, straight up and down to maintain a uniform movement, put down when the legs Do not touch the ground, ten groups, according to their own circumstances, can do more than three groups.
The third measure: abdominal breathing method
The abdominal breathing method is to make belly bulge when you inhale, and to make your belly tight when you exhale. This is the most basic training for practicing yoga or practicing vocal MM. Abdominal breathing method The advantage is that it helps stimulate gastrointestinal motility and promotes the discharge of waste from the body, resulting in a smooth airflow.
When we walk or stand at ordinary times, as long as we forcefully reduce the abdomen and cooperate with abdominal breathing, we can make the lower abdomen muscles compact and achieve your goal of thin abdomen. It may not be used at the beginning, so we must Hold on.
The fourth measure: Toe touch method
First lay the body flat. Let the thighs bend at ninety-degree angles, while the lower legs are parallel to the ground. Both hands naturally lie flat on the sides of the body and the palms face down. At this point, the upper body should be tight and the back should be tight against the floor.
Then lower the left leg in two steps. Only start from the buttocks. The toe slams down to the ground, and the toes cannot really touch the ground. Then exhale, and return the leg to the starting position in two steps. Then do the same for the right leg. Such legs alternately repeat this action, making each leg twelve times.
The fifth measure: supine alternating method
The main part of this supine and alternating method is the side abdominal muscles.
First place your hands behind your neck, bend your legs, and then pull out one leg alternately. Note that the legs you're lifting should be a certain distance from the ground, but not too high. Do not touch the ground and then the other side. The elbow on the side and the knee on the other side of the leg should be as close as possible. At the same time, use the side abdominal muscles to control each leg at least 15 times, totaling three groups.
Sixth trick: Leg curling method
And this leg-legged abdomen exercise is the lower abdominal muscles.
First of all, the upper body stays still and hands are placed on both sides of the body. After the legs are bent, the legs should be straightened. When the legs are down, the legs should not be stretched. The feet should not be grounded. At the same time, use the abdomen to control each group to make fifteen and repeat three groups. You can rest for thirty to forty seconds in the middle.
There are many ways to exercise the abdomen. Everyone must insist and persevere. It is absolutely not a dream to train into a sexy and sexy vest line!
'Send benefits: Come and see how you should lose weight?'
Do you want to slim down? Want to get a weight loss plan of 8 pounds a month?
attention '39 Weight Loss Fitness College' WeChat public number (ID: paireliang or scan the QR code on the upper side) and then reply to the keyword '21 days' Nine girls give you immediately!
