The vest line refers to the two upright muscle lines on both sides of the navel. It looks very similar to the vest, so it is called the vest line. The 'A4 waist' of Weibo's hot discussion can only show that your waist is fine, but there is a charming vest line. Muscle lines, I don’t know how sexy the bodyline is.
How girls practice vest line?
Diet + exercise, both are indispensable
If your abdomen has no excess fat, what you lack is only exercise, you just need to add more plastics to get out of the vest line. To achieve the effect of fat loss, of course, 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, healthy and good lifestyle.
Aerobic exercise can be performed two or three times a week. Each time you request more than 30 minutes, because aerobic exercise begins to consume excess body fat within 30 minutes after exercise, you can choose some sports that you can maintain for a long time. Items, such as jogging, swimming, playing, etc., can be exchanged for several exercises. The key is to insist.
The first move: curl up and get 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 abdominal strength. Hold 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 letting go, with the breathing, the movement must be carried out slowly, just start with three groups, ten groups, familiar After the essentials of action can increase the amount of exercise.
The second measure: supine 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
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 reduce the abdomen by force, with abdominal breathing, we can make the lower abdomen muscles become firm and achieve your goal of thin abdomen. It may not be accustomed at the beginning, so we must Hold on.
The fourth measure: Toes touched
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, starting from the buttocks, the toes slamming down, and the toes can't 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: alternating supine
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, for a total of three groups.
Sixth trick: bend your legs and abdomen
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 are straightened. When the legs are down, the legs are not straight, and the feet are not to touch the ground. At the same time, they are controlled by the abdomen. Each group has fifteen and three groups are repeated. You can rest for thirty to forty seconds in the middle.
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