The vest line is the standard of body that many people are now pursuing. However, it is not an easy task to train the vest line. Then, do you need to reduce the fat before you practice the vest line? How much body fat does it take to train the vest line? Lets come look.
Do you need to lose fat first?
If the body fat is too high, you need to first reduce the fat and then exercise the vest line. Otherwise, even if the vest line is trained, it will be covered by fat, but it will not be obvious. So people with too much body fat should be before the vest line. Reduce fat.
Although it is possible to practice the vest line regardless of the body fat, if the body fat percentage is too high, too much excess fat in the abdomen will cause the fat to cover the vest line, the vest line will not appear at all, and too Obese people, their weight is big, whether it is a belly, sit-ups or other vests, it is more difficult to carry out, the effect of exercise will be discounted, so people with high body fat rate need to reduce fat first Practice the vest line again, and the effect is better.
Body fat percentage refers to the proportion of body fat in the total weight of the human body, also known as the percentage of body fat, which reflects the amount of fat in the human body. The body fat rate of normal adults is 12%-18% for men and Women 18%-25%. If the body fat percentage is too high, more than 20% of the normal weight can be regarded as obesity. If the body fat percentage is too low, it is lower than the safe lower limit of body fat content, that is, men are less than 12%. If the female is less than 13%-15%, it may cause dysfunction of the human body.
How much body fat does it take to practice the vest line?
Under normal circumstances, the body of the vest requires about 20% body fat. If it is too high, it will cover the vest line, while too low will endanger the health.
In general, when a girl loses fat to a body fat rate of less than 20%, the vest line will appear. With the corresponding exercise, a very beautiful vest line can be developed. Pay attention to women 13-15 % fat is essential fat, below this standard will be harmful to health, so the body fat rate should not be less than this standard when practicing vest.
The vest line and abdominal muscles are the highest level of flat abdomen, and there is a need for obvious muscle lines around the abdomen. The lowering of body fat can only indicate that your body has reduced meat, but if you want to have a vest or abdominal muscle, it is not enough to have no meat. You also need to increase muscle mass and build muscle lines. When women's body fat rate is reduced to 15%-17%, increase strength training according to individual circumstances, the slim waist will not have a trace of fat, the vest line will come out, and the body curve will be more Perfect. Keep it, beautiful!
Method of reducing body fat
Control diet
No matter how much exercise you do in a day to consume energy, there is no importance for your control of energy intake and food choices. Controlling diet does not mean that you can only eat vegetarian food or go on a diet every day. Extreme practice only takes To make a bigger rebound, control the daily intake, adjust the diet structure, eat less and eat more is the right way. Try to avoid fried foods and sweets, quit drinks and night snacks, snacks are also eaten, basically Can reduce many unnecessary intakes.
Family HIIT training
HIIT training time is short, fat burning effect is very good, can let you reach the fat burning heart rate in a short time, and can exercise muscle endurance, even after a long time after the end of exercise, your body will continue The state of fat burning.
Spinning bike
The effect of spinning bicycle brushing is the result of a lever. Foreign organizations have done a research. As long as you have accumulated 100 hours of cycling time, you can lose about 10 kilograms of weight, but because of the different resistance of each person, the effect of cycling. It also varies from person to person.
jogging
Jogging is the best operation in almost all sports. There is no worry about any location or equipment. The only thing you need is your persistence. If you choose to run outdoors, you can only wear headphones with one person. The process is more boring. Not an easy task.
Swim
Swimming is a kind of aerobic exercise that can help you lose fat all the time, but first you have to use the right stroke. It is different from running. After running, you will feel thirsty after running, and the amount of drinking will increase. After swimming, you will feel very hungry and will want to eat more. So if you can't control your diet, you will not lose fat, but you will gain weight.
Walking + hyperactivity
If you are a dieter with a large base, don't touch these sports first. While controlling your diet, keep walking every day. If your weight is within the normal range and you feel that the intensity of other sports is too great, you can also try to walk. Lose weight, keep walking for 1 hour every day.
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