The first type of vest line movement:
First prepare a water bottle, straighten the back during the movement, extend the left foot backwards, and use the left hand to lift the water bottle to extend horizontally, then slowly retract the left and left left feet. Please complete 5 groups from one side. Start, according to personal conditions, progress to a single side can complete 15 groups; complete one side and then change sides.
The second type of vest line movement:
Use the flat plank as the starting motion, and raise the hips slightly to protect the back and knees. When the movement starts, use the strength of the lower abdomen and thighs to bring the knees in the direction of the abdomen. Be careful not to exceed the waist when the knees are retracted.
The third type of vest line movement:
The third group action is quite similar to the second group action. The main difference is that the body trunk will slightly rotate during the movement. The focus of the action is to take the left knee to the right shoulder and the right knee to the left shoulder. Can strengthen the training of the lateral abdominal muscles. Remember to move slowly, and do use the abdominal force to drive the overall movement.
The fourth type of vest line movement:
Similarly, starting from the motion of the flat support, control the body strength to maintain the body straight posture, lift one hand like a bow, the action is not too big, but try to maintain the balance of the body, the left and right sides take turns. This action can train the upper abdomen muscle.
The fifth type of vest line movement:
Starting with the slab support, use the abdomen to control the movement, while paying attention to the balance, while slowly extending the arm to the front of the eye to the same level as the shoulder. It is necessary to pay attention to the strength of the core muscles throughout the journey. Do not stretch your arm together with your body torso when stretching your arms.
