Vest line, how to practice, how to practice, precautions

Do you feel envious when you see others showing off their good figures? Especially that tempting vest line. Vest line is everyone's dream, but not everyone has it. In fact, there are many ways to exercise vest line, but the most important thing is to persist. If you can't persist in exercising, then there will be no effect. The editor shares some simple movements with you. If you persist for a long time, vest line is not a dream.

1. Lie flat on your back with your abdomen curled up, your calves and thighs at 90 degrees, and your legs flat on the ground. Starting from your shoulders, use the strength of your abdominal muscles to slowly lift your upper body, and pause at the point where your abdominal muscles feel the most uncomfortable. Lower it slowly, also using the strength of your abdominal muscles to lower it in a controlled manner, and don't let your shoulders touch the ground. Coordinate with breathing and control the speed at a constant level. For beginners, you can do 3 sets of 10. After you have a certain foundation, you can do 20 to 50 in one set, and then do 3 to 5 sets as needed. 2. Seated rotation with weight: Sit on a chair, keep your lower back straight, you can do it with your hands free or with weights, and rotate your body quickly and under control. Keep your abdominal and back muscles engaged for one minute. Pay attention to the left and right balance of your body and do not turn loosely in pursuit of speed. 3. Lie flat on your back with your hands naturally placed on both sides of your body, your back pressed against the ground, one leg stretched forward, and the other leg pulled toward your body, as if you were taking turns riding a bicycle. Keep your straightened legs as close to the ground as possible, and use the strength of your oblique abdominal muscles to tighten your body to the opposite side. Make each movement in place, keep balance on both sides, and maintain a steady speed and coordinated breathing. If you want to increase the difficulty, you can do this exercise while lying on a bench. In order to maintain balance, the body needs to use more abdominal strength. 4. Support yourself with your legs and step quickly, tighten your abdomen, and step your legs quickly and alternately, as if you were climbing a mountain. Beginners can hold on for 20 to 30 seconds. Those with a certain level of exercise foundation can try to hold on for 1 minute or do 50 to 100 at a time. Have you learned the four relatively simple methods introduced above? When you first start exercising, you must pay attention to moderation. The first exercise time should not be too long. Exercising too long will cause muscle strain, which has a considerable impact on the body. You should also pay more attention to your diet during weight loss. You should not eat too greasy food to avoid affecting the weight loss effect.

<<: What are the methods of practicing yoga?

>>: What is the reason why you don’t sweat when exercising?