What is a vest line?
The vest line, so the name suggests, is like the two lines of the vest. On the flat and fat-free lower abdomen, there is also a muscle line. The muscle line refers to the two upright muscle lines on both sides of the navel. The weak and thin waist has become a thing of the past, and now it is king to have a charming and sexy vest line.
How to train the vest line?
If you have no excess fat on your abdomen, and all you lack is exercise, just add more shape and you can connect the vest line. To achieve the effect of reducing fat, of course, a healthy diet + aerobic exercise + strength exercise are indispensable, and a healthy diet is required. As long as you pay more attention, you don’t need to go on a diet too deliberately, as long as you don’t eat high-calorie and high-fat foods, Three meals a day, follow the principle of eating well at breakfast, eating well at noon, and eating less at night, and develop a healthy and healthy lifestyle. Aerobic exercise can be performed two to three times a week, and each time requires more than 30 minutes, because aerobic exercise starts to consume excess fat in the body 30 minutes after exercise. You can choose some exercises that you can stick to for a long time. Projects, such as jogging, swimming, playing ball, etc., can be exchanged for several sports. The key is persistence.
First, the method of getting up with a crunch. Lie on your back with your upper and lower legs at a 90-degree angle, with your legs flat on the ground, and slowly lift your legs up. Be sure to use your abdomen to exert force at this time. When your legs reach the most unbearable position on your abdomen, stop. Hold, keep it until it is unbearable, put it down slowly, and put it down is also to use the abdominal force, put it down slowly, cooperate with the breathing, the movement must be carried out slowly, at the beginning, you can do three sets, ten as a group, familiar with After the action essentials, you can increase the amount of exercise in an appropriate amount.
Second, the method of lying on your back and raising your legs. This method is relatively simple, the body is lying flat, the back is close to the ground. Always keep the abdomen hard, pay special attention to the part below the navel must be in a tight state, keep the legs straight, keep moving at a constant speed straight up and down, and don’t touch the ground when putting down the legs. You can do more than three sets.
