How to have a vest line the fastest? Can you recommend a quick way to get a two week vest line?

Here's how to get a three-day quick vest line:

1) Arch bridge movement, also called hip bridge. Take the supine position, bend the knees, slowly raise the waist upward, raise the hips off the ground, hold 5-10 cm, hold for 10 seconds, and then slowly reduce, 10-15 each time; Little swallows fly sports. Take the prone position, put your hands behind your back, slowly lift your limbs and chest up at the same time, off the ground, hold for 10 seconds, and then slowly restore, 10-15 each time.

2) Side bridge movement. Take the lateral decubitus position, use the outer side of the forearm and foot on the same side as the fulcrum, support the body, keep the body upright, also hold for 10 seconds, 10-15 on one side each time and then switch to the opposite side; Plank exercises. Take the prone body into a straight line, use your feet and forearms as support, contract your abdominal muscles for 10 seconds, and then relax, 10-15 times each time.

Majia line is a Chinese word, pinyin buried service is mǎ jiǎ xiàn. The abdomen is mainly composed of two parts, divided into rectus abdominis and external oblique muscle, and a line will be formed between the rectus abdominis muscle and the external oblique muscle, which is the vest line.

Because the combination of muscle line and abdominal muscles looks limb and resembles a vest, it is called a vest line. If you want to have a vest line, you can't just exercise to burn fat in the waist and abdomen, it's best to do a full-body exercise, otherwise the fat in other places will be difficult to maintain.

There are two key factors that are required to have a vest line: a low body fat percentage and well-developed abs. Here are some quick ways to get a vest line:

1.Healthy Eating:Controlling your diet is the key to reducing body fat. Following a high-protein, low-fat, low-carbohydrate diet and reducing your intake of sugar and processed foods can help reduce your body fat percentage.

2.Aerobic exercise:Doing aerobic exercises such as running, rowing, cycling, etc., can accelerate fat burning and help reduce body fat.

3.Intensity training:Doing strength training that targets your abs, such as sit-ups, crunches, reverse crunches, etc., can help strengthen your abs.

4.HIIT Training:High-intensity interval training (HIIT) is a quick and effective training method that burns a lot of fat in a short period of time, while Bu Huiyuan helps to strengthen abdominal muscles.

It is important to note that getting the vest line quickly requires adherence to a healthy lifestyle, including diet control and regular exercise. At the same time, everyone's physical conditions and genes are different, and it takes time and patience to get a vest line.

At least a month, it may take 2-3 months if you don't exercise regularly.

Some movements suitable for practicing vest lines can be done by small partners.

1. Lie flat and raise your legs to reduce your abdomen.

Lie flat and raise your legs to reduce your abdomen: Lie flat on your body, protect your tail vertebrae with your palms down to the bottom of your buttocks, and lift your feet together and straight, keeping your feet in the air at a height of no more than 45 degrees. Trick 2: Stretch your abdomen vigorously to strengthen muscle groups.

2. Oblique side twisting, abdominal contraction.

Diagonal twist and abdominal contraction: Place your feet diagonally for sit-ups, turn your bent feet to the left or right, perform sit-ups in this position, and switch sides several times.

3. Swing left and right, bend your knees and shrink your abdomen.

Swing from side to side, bend your knees and shrink your abdomen: Straighten your legs and touch your toes with your fingertips: Raise your feet vertically, lift your upper body with your abdomen and touch your toes with your fingertips at the same time, then lie back and continue.

As a girl, if you want to exercise the vest line, plank static exercises are more suitable, and its effect on abdominal muscles is very good.

Diet control is also required. The main thing is the total drink intake and the structure of each nutrient. The total amount should not exceed the normal daily requirement, and the structure should be high-protein, low-fat, and low-carbohydrate.

The most important thing here is to get enough protein! Otherwise, it will reduce the weight of the muscles.

If you want to lose body fat first, let's control your diet.

It's harder for girls to grow muscle, so let's be realistic and lose body fat first.

<>< 7-day vest line crash training to give you the perfect vest line!

If you want to accompany the vest line, don't miss it.

The training plan shared for everyone in the Edum Hall today can be carried out at home or in the dormitory!

It's really not difficult to practice the vest line, so let's practice it together!

1. How to practice the vest line the fastest.

2. How to practice the vest line most effectively and fastest middle school students.

3. How to practice the vest line.

1."How to practice the vest line, to provide you with information on how to practice the vest line, insist on doing sit-ups, and ensure the amount of abdominal exercise every day.

2.Insist on doing crunch exercises, three to four times a week, first lie on your back, bend your legs and knees, and then slowly lift your upper body upwards with your arms straight, making sure that your palms touch your knees.

3.After the crunch exercise, you can maintain a supine lying position, stretch your legs together, raise to a 45-degree angle, and lift your feet repeatedly without touching the ground.

4.Eat a restrained diet and avoid foods that are high in fat and sugar.

Erbao teaches you to easily have a vest line.

Teach you three ways to practice the vest line, curl 100 blows, start with a V-shape, and curl your belly to punch.

If you want to practice this action more out of the vest line, the subcutaneous fat must be thin.

Vest line training collection, it is recommended to exercise three sets a week!

Vest line development plan, let's learn together!