How to exercise your abdomen to see the vest line?

Doing 100 sets of push-ups every day will definitely give your abdominal muscles a better workout, and your abdomen will have a clear vest line and look very full.

1 of the fastest exercises to get out of the vest line, allowing you to easily remove abdominal fat and reproduce a small waist.

Obviously, there is a thin line in the middle of the belly, and the beautiful vest line has 3 grooves, so it is also called "Sichuan abdominal muscles", and the vest line is the standard configuration of the fitness goddess.

If you have fat on your belly, no matter how much you practice the vest line, it won't appear. So the first step is to lose the belly and restore a flat belly. Aerobic exercise can be done properly to brush off the excess fat in our body;

For example, aerobic exercise can choose running, swimming, cycling or climbing stairs, and insist on producing more calories than putting in calories every day. Another aspect is that the diet structure should be reasonable, mainly light. Choose high-protein, whole grains for combination, low-oil cooking, and control excess fat intake.

Four reasons that affect the development of vest lines.

2. The second is to eat. Eating is indeed one of life's great joys, but have you ever thought about your body when you snack? Many girls like to eat sweets, do not avoid food, and exceed the calorie standard, resulting in the gradual appearance of small belly.

3. If you don't exercise, the fat of the whole body is the same, and it is easier to accumulate fat in the abdomen. One lazy person every day, and the final result can only be a small belly turning into a big belly. You can't wear the right clothes, and think about it, do you have to spend a lot of money to change a batch of clothes.

4. Dieting, many girls think that dieting can lose belly and slim down the vest line. However, the girl's vest line is trained, not starved. The vest line needs to be unified and correct exercise, as well as long-term persistence to practice.

And dieting is not good for the body, reducing the speed of metabolism, and you will only lose more and more weight.

Dynamic elbow support: effectively exercise abdominal muscles and vest line.

The vest line is the first sign of a woman's abdomen, which is the so-called Sichuan muscle. Boys with less belly fat are prone to developing lumpy muscles. In addition, boys are also more suitable for building lumpy abs.

The focus of practicing Sichuan character muscle (vest line) is to reduce abdominal fat, if the foundation itself is good (there is a habit of regular exercise, there is no fat in the abdomen), then I am afraid that there is already a vest line. If it's just belly fat, it will take a few months to lose fat.

Exercise method of Sichuan character muscle:

1. If there is excess fat in the abdomen, you must run, jogging with sprinting for 40 minutes to 1 hour.

2. If you have no conditions or are unwilling to go out, you can run in place for more than 45 minutes. Jog or jump on the spot 4 to 5 times a week.

3. Sit-ups, 3-5 groups, 30 per group, exercise about 3 times a week. Just for the sake of two lines, don't do too many sit-up exercises, and once the muscles are formed, you should increase the amount of time you run. The exercise of abdominal muscles must be combined with aerobic exercise, the best is swimming, followed by jogging.

In addition, sometimes using planks instead of sit-ups is also good for the 11th line. Planks are also done in about 3 sets, each set of about 1 minute.

Attention to the diet of Sichuan character muscle:

Lemon waterDrinking lemon water can help us eliminate toxins from the body, including various visceral organs, purify and smooth the stomach, and effectively reduce the fat in the body and inhibit the accumulation of fat. In addition, drinking general soy milk every morning can also help to lose fat. Generally, low-carb - staple food is eaten in three meals, until you are not hungry, and occasionally one day a week has a normal meal.

Just eat until you are not hungry, you can't always eat less or not eat, which will reduce metabolism, and what you want is to increase your metabolism. Or if the total amount of food is not large, eating small and frequent meals can also increase the metabolic rate and help reduce fat. The dish is light, the oil is corn oil, the meat is fish, the fat is less, and the fruits and vegetables are well matched.

In addition, between our meals, we can eat some fruits that are beneficial to the stomach and intestines, such as bananas, cucumbers, oranges and other fruits, these fruits can clean up the intestinal flora and play an important role in promoting the digestion of the intestines and stomach.

Second: Is the body fat percentage low enough to show the vest line?

The same answer is not necessarily, because it is also necessary to consider the problem of waist and abdomen and the thickness of abdominal muscles, the problem of relaxation is more prominent for some friends with a large weight base or older friends, for friends with a large weight base, if the speed is too fast during the fat loss period, it will lead to ** unable to keep up with the speed of fat loss and become flabby, for older friends, it will also lead to the ** relaxation of the waist and abdomen with the loss of muscle.

To solve this point, it is not possible to rely on fat loss, but to achieve the goal through waist and abdominal training, and only after the abdominal muscles have a certain thickness, the vest line will be clear and beautiful, so the success of fat loss does not mean that the vest line appears.

Third: Can you practice the Sichuan-shaped vest line through abdominal training?

From our aesthetic point of view, we will think that the symmetrical Sichuan-shaped vest line is very beautiful, for example, Yuan Shanshan's vest line is very in line with the public aesthetics, but can everyone practice such a vest line? Not necessarily. Because everyone's abdominal muscle structure is innate, as for what it looks like, we will only know as the body fat percentage decreases and the abdominal muscle thickness increases and is revealed.

For example, men have several abdominal muscles, such as what kind of shape the women's vest line is, whether they have the AB line in the middle, etc.

Therefore, we can't force ourselves to be able to train the vest line out of the Sichuan character through training, because we can't decide this.

Fourth: If you want a beautiful vest line, is it just to train your abs?

No, a good-looking and beautiful vest line is recommended on the basis of uniform coordination of the whole body, and if you want the vest line to be beautiful, you must first develop the whole body coordination, and then use this as the premise to carry out targeted abdominal training. Instead of abandoning other parts of the body and blindly exercising abdominal muscles, not only will the training effect be poor, but even if the abdominal muscles are revealed, it will not be easy to see ** from the overall point of view.

The vest line is the outer contour of the rectus abdominis muscle, and the vest line can be made more obvious by reducing sebum or hypertrophy of the abdominal muscles.

How long does it take to practice a vest line.

Good diet control, combined with aerobics, plus special abdominal exercises, a few months will definitely be enough... Ab exercises are generally enough for ab torn abs.

Don't train too hard, insist on exercising every day or two, so that there will be a small effect in about two or three months.

In a month or two, classmates tried.

So it's beautiful and the woman doesn't get too thin.

Do a hundred sit-ups every night for up to a month.

I think it will take at least three months.

As we grow older, we pay more and more attention to physical health, and a good physical condition will give us more energy to fight against the trivial things in the body, including at work, if we are energetic, we will be able to do the chores at work.

We often say that you can't get sick at all, and this is exactly the truth, because once a person's body has a problem, the whole person's mental state will be very low. So in addition to fitness, we will use a lot of our own hobbies to kill time in our leisure time, we can also go to the gym, according to the professional advice of the fitness coach to exercise their body, of course, everyone because of different personalities and preferences, everyone is good at skills and hobbies are not the same, but this does not delay us from letting go of ourselves. So if we want to improve our body fat rate and train the vest line, what are the ways to make the lower abdomen practice the vest line?

Let's take a closer look.

First of all, we can do squats, this exercise can not only exercise our leg muscles, but also tighten the abdominal muscles at the same time, and then increase the balance of our body, so that we can form an overall body movement. Many netizens suggested that if you want to train the vest line in the lower abdomen, then you can do planks, because the exercise of plank is mainly to train the core strength of our body's waist and abdomen, but if we just start to do planks, the time should not be too much, otherwise it will be easy to strain muscles, and you can gradually increase the exercise time of doing planks after being familiar with it for a period of time.

On how to do exercises to make the lower abdomen practice the vest line, we have explained the general direction clearly, I believe that netizens will have a more comprehensive understanding of this after seeing it, of course, in the process of exercise, not only do plank exercises to train the vest line, but also need to do some other aerobic exercises to improve the basal metabolism of our entire body.

Running, sit-ups, planks, crunches, squats . These exercises are very effective, and the results are very obvious.

Sit-ups, crunches, jumping jacks, planks, skipping rope, jogging, swimming are all exercises that can train the vest line, and can also make our figure better and better.

You can do planks, jumping exercises, waist exercises, running, squats, these exercise methods can make the lower abdomen exercise the vest line.

1.The vest line is not practiced, (it is thin, as long as the body fat rate is low, there is no practice, but the slim out is not good-looking) so the control of diet is very important, and you must control the calories!

2. The vest line is not practiced by sit-ups, it needs to practice your upper abdomen, lower abdomen, flanks, and transverse abdominal muscles in an all-round way, so that you can practice the best vest line.

We note that the premise for the appearance of the vest line is "no fat". If your body fat is still very thick, you can't see the vest line. Because there is a thick layer of fat in the abdomen that covers the abdominal line, no matter how you exercise the abdomen, you can't see the vest line. Therefore, the first step to seeing the vest line is fat loss.

Body fat percentage is the proportion of body fat weight in the total body weight, also known as body fat percentage, which reflects the amount of fat content in the human body. The lower the body fat percentage, the more pronounced the muscle line will be, and 8% to 10% is the competitive state achieved by a very small number of female athletes; 11% 13% dorsal muscles are exposed, and external oblique muscle fragmentation is more pronounced; 14% 16% of the dorsal muscles are exposed, and the abdominal muscles are more pronounced.

How did it come about? First of all, your body fat should be low, and it will show up to a certain extent, running is aerobic exercise, so it must have a certain effect on reducing body fat, so to what extent can it be revealed?

There is a relationship between the vest line and the body fat ratio, people with high body fat will not have a vest line, while people with low body fat will also have a vest line without practice.

First of all, there is a clear outline of the vest line, and the body fat should be reduced to less than 20%, from this point of view, the vest line is thin.

Secondly, it is training, training is to lose fat and gain muscle, through fat loss exercises (such as HIIT) to reduce body fat rate vest line will gradually appear, through muscle building exercises (such as strength training) to increase muscle content, so that the vest line outline is clear.

The abdomen is mainly composed of two parts, it is divided into abdominal muscles and external oblique muscles, and a line will be formed between the abdominal muscles and external oblique muscles, which is the vest line, which is also the highest level of flat abdomen.

The vest line is not practiced, it is thin, so the control of diet is very important, and the calories must be controlled!

The vest line is not trained by sit-ups, it needs to train your upper abdomen, lower abdomen, flanks, and transverse medial muscles to develop comprehensively, so as to train the best vest line.

Personally, I think it is the right fitness movement, and it is effective for a long time.

Multi-point exercise, through push-ups, sit-ups and running, etc., is the most effective way to train your abs and vest line.