Nowadays, many girls favor the vest line, what is the vest line?

The vest line is actually the furrow between our rectus abdominis and external oblique muscles. To lose fat, reduce body fat [Fat loss is only for the whole body, not locally!] The body fat percentage of women is 15%-17%, and the body fat percentage of men is 10%-12%.

If you want to have a perfect vest line, you must exercise the iliopsoas muscles, rectus abdominis, transverse abdominis muscles, and internal and external oblique muscles. Therefore, crunches, flat plates, side plates, static, dynamic, etc., must be arranged in place after a lesson.

<> reduce the intake of foods with high fat content, such as fried ones, which are not only bad for your health but also increase waist and belly fat, as well as cheese, butter, and foods with high starch content that girls like very much. There are many benefits of running, and the most important thing for girls should be fat loss. Studies have shown that under normal conditions, a person who insists on aerobic exercise for a month can lose 15-20 pounds of fat, so as to achieve the best effect.

Cross your left hand at your waist and straighten your right leg forward and slowly raise it until it is perpendicular to the ground. Lean down against your left leg, support the ground with your right hand, bend your right knee, lower leg of your right leg hang, and hold the toes of your right foot with your left hand. Kneel on both knees, smaller than the front side, touching the instep of the foot, and hip-width apart from each knee. Bend your left knee, lift your calf up, bend your body naturally backwards, and rest your left foot against your left elbow socket.

When you first start practicing, you have to do what you can, otherwise your stomach will be sore and sore the next day, don't worry, you will be fine after two days of rest. After the anaerobic is done, it is about 40 minutes of cycling or jogging. Variable speed running is recommended for jogging.

Crunches are a popular and practical cardio workout that many people use to exercise their abdominal muscles. When we do crunches, we need to take a supine position, hold the head with both hands, and use the abdominal muscles to make the main force, a relatively simple way is to achieve panting but normal communication during exercise, which can be judged as aerobic heart rate. It is generally believed that the exercise time is better than half an hour, and the time can be controlled in about half an hour to an hour.

The vest line refers to a flat abdomen without any fat, which is the highest state of flat abdomen. The abdomen without fat also has muscle lines, two upright muscle lines on both sides of the navel, which look very much like a vest, so it is called a vest line.

The vest line is actually when your body fat rate reaches a certain level, and a groove can appear in the abdomen.

The vest line refers to the abdomen without fat, but also has muscle lines, the abdomen is mainly composed of two parts, divided into abdominal muscles and external oblique muscles, and the abdominal muscles and external oblique muscles will form a line, this is the vest line. Because the vest line and abs combination looks a lot like the vest, it is called the vest line.

Everyone should know that there is only one whole muscle in the abdomen - the rectus abdominis muscle. The "slimming waist" and "training the vest line" that I usually hear and see can be summed up as exercising the rectus abdominis muscle. Some exercises for the abdomen can highlight the shape of the rectus abdominis muscle, which forms two symmetrical "vest lines".

The vest line is the embodiment of a flat belly, **abdomen and beauty. It's something that many people dream of. If you have it, then you will have a visual impact.

Vest lineIt means that there is no excess fat in the abdomen, and there are muscular lines, and the abdomen is mainly composed of two parts, which are divided into abdominal muscles andExternal oblique muscle, the distance between these two muscles will create a line, which is the vest line, which, as the name suggests, looks very much like a vest.

The process of forming this development line can help strengthen the support of the waist and back, and also has a very good stability of the spine, but this phenomenon can not be practiced in a while, it requires long-term perseverance, if there is no strong willpower.

It's hard to get to that point.

Standard measurements

China's bodybuilding experts have combined fitness exercises according to the "three measurements" of the curved body shape of ordinary women.

For the human form, the method of calculating the standard three measurements of women is summarized:

Bust = Height, Waist = Height, Hips.

Height. According to the statistical results, the "three measurements" are less than 5 cm, indicating that they are too slender (thin); More than 5 cm, indicating that it is too plump (fat).

The measurement standards of professional female models are different, and due to professional needs, their measurements standards have a certain gap with the normal standards.

According to the characteristics of Chinese ethnicity, the standard of three measurements is generally 84 cm for chest circumference, 61 cm for waist circumference, and 90 cm for hip circumference.

The girl's vest line looks like a muscular line with no excess fat on the abdomen.

The abdomen is mainly composed of two parts, divided into abdominal muscles and external oblique muscles, and the distance between these two muscles will produce a line, which is the vest line, as the name suggests, just like its name, looks very much like a vest. The process of forming this line of development can help to strengthen the support of the lower back and back, and also has very good stability for the spine.

Introduction to vest line exercise

Spread your feet shoulder-width apart and stretch your hands straight to your sides. Bend over your right hand and touch the ball of your left foot, and bend down with your left hand to touch the ball of your right foot. Hold for 1-2 seconds while bending, do 5 reps on each side and then switch sides.

After exercising, it can be combined with a proper massage to increase the temperature of **, consume energy, promote blood circulation, and let excess water be discharged from the body.

Exercise skills, lie flat and raise your legs, reduce your abdomen: Lie flat on your body, keep your palms down to the bottom of your buttocks to protect the tail vertebrae, and lift your feet together and straight, and keep your feet suspended at an angle of no more than 45 degrees during the process. Stretch your abdomen vigorously and strengthen muscle groups:

Keep your head up and chest so that your hands are crossed with your knees.

In a sit-up position, bend your knees but the soles of your feet are off the ground, let your right hand gently touch your left knee and do the opposite again. Oblique twisting, abdominal contraction. Oblique twisting, abdominal contraction.

It's not just girls. The female vest line corresponds to the male abs. The vest line is the prototype of the abdominal muscles.

Because women are born with less muscle mass and high body fat, it is not easy to show abdominal muscles. For MM who have fitness exercise habits, two longitudinal lines will faintly appear on the stomach, in fact, it is just because the abdominal muscles have not yet been divided.

Women are encouraged to practice vest lines instead of abs, because women need to ensure at least 20% or more fat in their bodies in order to maintain normal estrogen secretion, otherwise it will lead to amenorrhea and weaken fertility.

The boys' are called "mermaid lines".

The giletary line is the highest level of flat belly; There is no fat in the abdomen, but there are also muscle lines, two upright muscle lines on both sides of the navel, which look very much like a vest; It is known as the vest line; hi sports net.

If you want to appear vest line, you must first lose the fat of the belly, you may already know that the reason why the vest line is a line is that each muscle is independent of each other, and the vest line is actually an intermuscular cut of the rectus abdominis muscle, internal oblique and external oblique muscle.

Since the vest line is a manifestation of the tear between the abdominal muscles, the girl wants to practice the vest line is actually to train the abdominal muscles. And when your body fat percentage is low enough, abs are easy to see. Therefore, the vest line is not something that can be practiced simply, and you need to systematically reduce fat.

Hello, a woman's vest line is a flat abdomen with perfect muscle lines. If you want to train the vest line, the key is to do abdominal exercises. For people who do not have a thick waist, insisting on muscle training (anaerobic exercise) for a period of time can train the vest line.

Hope it helps, thank you!