How to practice the fastest and most effective vest line for elementary school students

1.Lean forward with one foot upright support, slide the front outer edge arc with the left foot, bend the knee deeply with the left leg, and after turning the "3" figure, the floating foot swings from the back to the side of the sliding foot, the toes are naturally straightened, and the arms are raised sideways.

2.Freehand squats.

With your hands in front, this is designed to maintain balance and allow you to squat down when the muscle chain control at the back of your thighs is insufficient.

3.Alternate knee raises with push-ups, and stick to doing it to exercise the vest line.

4.Straight-arm push-ups become flexion-arm push-ups, which mainly exercise arm muscles and waist flexibility.

5.Kneeling on the opposite side of the hands and feet, this movement also exercises the abdomen, but also works the leg muscles.

6.Bend your elbows sideways and raise your hips, this movement improves the flexibility of the body.

7.Lying on your back with your feet bent at the knees and half in the air, this movement can sculpt the body.

8.Lying on your back, bending your knees and hips, and raising your hips into a bridge can exercise the gluteal muscles, as well as the lower back, hamstrings and muscles along the spine.

9.The main part of the supine leg press is the lower abdomen, because the muscles of the lower abdomen can be fully exercised in the process of pulling the abdomen and lifting the legs.

The above has shared with you 9 exercises to train the vest line, about abdominal muscles.

There are many exercise methods, but it is necessary to find suitable movements and stick to them to achieve better exercise results.

In elementary school, the muscles and bones are still in the stage of growth and development. It's best not to practice the vest line specifically. It is more important to consider the overall physical fitness and physical health.

The fastest and most effective way to train the vest line is to exercise your abs, and you can get in touch with a professional gym.

For primary school students, don't need to practice the vest line quickly, because the child is growing and can't deliberately exercise.

If you are a good student, I personally recommend that you pay attention to nutrition first.

It's best for elementary school students not to practice this vest line, because when primary school students are still growing their bodies, they can't overdo it.

The vest line is the most scientific technique.

Do elementary school students need to practice the vest line? I'm a schoolgirl who studies more importantly!

Summary. Kissing, female students can practice the vest line through the five movements of plank jumping jacks, lying cross swinging legs + leg lifting, planks left and right hip points, and air pedaling and half-getting up alternately touching the ankles.

How to practice a vest line? Elementary school girl.

Kiss, female students can jump by plank, lie cross leg swing + leg lift, key object Pingxian Liangcha board support left and right hips, and air pedaling and half-up alternately touching the ankle These five actions practice brother skin out of the vest line.

1. Plank jumping jack to keep plank, the essentials have been mentioned above. Make a jump with your legs open and ready to dig vertically. A group of 25, 4 groups of 2, supine cross leg swing + leg lift on the ground, use the abdomen to drive the legs off the ground, do 4 crosses, in the use of the strength of the abdomen to drive the legs uplift, hips and back off the ground flat, a round is counted as one.

A group of 15, 4 groups of 3, plank left and right point hips to maintain loose spring plank, back, waist, hips in a straight line, the core tightened, swing the hips left and right, as far as possible to jump out of the ground, the slower the better. A group of 30, 4 groups of 4, half-get up and alternately touch the ankles and lie on the ground, raise the back as much as possible, bend the legs at 90 degrees, and use the strength of the flank to drive the arm to touch the heel on the same side, and the same is true for the other side. A group of 30, 4 groups of 5, pedal on the ground in the air, use the imitation force of the abdomen to drive the back to lift, put both hands on the side of the ear, the legs off the ground and then lift the left leg to do the bicycle action slowly, and at the same time use the power of the flank to drive the right elbow to touch the left knee, slowly restore and then do the other side, repeatedly.

If you can't do that, you don't need to lift your back. 30 in a group, 4 in a group.

Hope mine is helpful to you, dear.

1. Phantom chair type:

Stand in a mountain position, feet hip-width apart, inhale arms up, extend both sides of the waist, exhale hips and knees, hips back down, chest up, abdomen away from thighs, shoulders down relaxed, hold for 5-8 breaths.

2. Side angle type:

Stand, turn your left foot to the left with your feet apart, inhale and stretch with your right foot facing straight forward, exhale and bend your left knee, abduct your body sideways and bend down, raise your left hand on the inside of your left knee and your right arm, turn your head to look upwards and hold for 5-8 breaths, switch to the opposite side of the exercise.

3. Inclined plate type:

Lie on your stomach, put your hands on both sides of your chest and inhale, raise your head, exhale with your toes on your toes, push your hands on the ground, keep your body off the ground and keep your torso in a straight line, tighten your thighs and lift your abdomen inward, and hold for 5-8 breaths.

4. Side plate pose: from the inclined plate type, exhale and turn the body to the left hand to support the hip, put the left foot on the right foot to inhale, the left hand is raised, the side waist is raised and exhaled, turn the head to look up, the shoulders are relaxed and keep 5-8 breaths, and the opposite side exercises.

5. Plank pose: Lie on your stomach, put your elbows on the ground, exhale with your palms facing up, push your heels back, keep your torso in a straight line from the ground, adduct your abdomen and look ahead, and keep 5-8 breaths.

Middle school students want to practice the vest line, they can often do chest expansion exercises, or turn movements, and they can also use the method of throwing shot put and shooting basketballs to practice the vest line.

If you want to train the muscles or lines of the abdomen such as vest line, mermaid line, abdominal muscles, etc., you need to practice more, and there are not many tricks other than that. The following 9 exercises will teach you how to practice the vest line. For details, please see the following 9 actions:

Method Step Vest Line Practice Movement 1: One-Foot Upright Support Body Forward Tilt Vest Line Practice Movement 2: Freehand Squat Vest Line Practice Movement 3:

Push-up alternate knee lift vest line exercise action four: straight arm push-up to flexion arm push-up vest line exercise action five: kneeling position opposite side hand and foot rise vest line exercise action six:

Bend your elbows sideways and raise your hips to raise your vest line exercise 7: Lie on your back with your feet bent your knees and take off your half-body vest line exercise 8: Bend your knees and raise your hips 9 Vest line exercise 9:

Supine leg press leg division more than 10 9 exercises vest line movements, do 20 movements for each movement, practice at least 3 times a week, and persist for 6 weeks to see the effect.

Summary. Hello, the vest line exercise methods for primary school students are: 1. Lie flat on the ground, put your feet together at 90 ° with the ground, and at the same time keep your hands close to your sides, palms down to make your upper body tight, and start to cross your feet; 2. The right forearm supports the ground, so that the upper arm of the right hand is at a 90° angle to the forearm, and at the same time, the left hand crosses the waist, the legs are together and the upper body is straight off the ground, and the left hand can be exchanged for 15 seconds.

Each set is 30 seconds, do 5 sets. If you stick to it every day, you can train into a vest line.

Hello, the exercise methods for the vest line of primary school students are: 1. Lie flat on the ground, put your feet together at 90 ° with the ground, and at the same time keep your hands close to your sides, palms facing down to make your upper body tense, and your feet begin to do cross steps in an empty circle; 2. The right forearm supports the ground, so that the upper arm of the right hand and the forearm touch a 90° angle, and at the same time, the left hand crosses the waist, the legs are close together and the upper body is straight off the ground, insist on 15 seconds, and the left hand can be exchanged. Each set is 30 seconds, do 5 sets.

If you stick to it every day, you can train into a vest line.

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 horse holding line. Because the combination of muscle line and abdominal muscles looks very similar to a vest, it is called a vest line.

Summary. It is recommended that you adapt to the exercise slowly, and do not exercise too vigorously at once, which will lead to muscle strain.

Hello, glad to answer for you. Pro, the steps of the express delivery to practice the vest line are: lying flat to do the stool letter action of space steps, lying flat on the ground, feet together and the ground at 90 °, while the hands are close to the sides of the body, palms down to make the upper body tight, the feet open the wheel to start the cross step, it is recommended that this action can do a group of rest wax rough change for 30 seconds, each group to do 50.

2. Lie on the yoga mat on your side, support the ground with your right hand in front of your arm, make your right upper arm and forearm at a 90° angle, and at the same time cross your waist with your left hand, put your legs together and hit your upper body straight off the ground, hold on for 15 seconds, and change your left hand next to each other, this action can be done back and forth until you are weak. Clear touch oak.

Then there is the plank, the easiest way. A minute at a time is fine.

It is recommended that you adapt to the exercise slowly, and do not exercise too vigorously at once, which will lead to muscle strain.

Summary. Hello, kiss, I recommend the following exercises for you, oh <><

<>1, vest line, one of the standard configurations of girls' ** figures! A beautiful vest line can make the whole person's appearance rise. Supine knee lift and leg hug, supine scissors swing leg, supine bend leg lift, bicycle crunch.

The Year of the Tiger [Year of the Tiger].

2. Elbow plank, Russian turn, supine single leg up, side leg press, supine leg press. <>

3. Each action is 10-20 for a group, and more than two groups are done each time. <>

How to practice a vest line? Elementary school girl.

Than the heart] [than the heart].

Hello, kiss, I recommend the following exercises for you, oh <><

<>1, vest line, one of the standard configurations of girls' ** figures! A beautiful vest line can make the whole person's appearance rise. Supine knee lift and leg hug, supine scissors swing leg, supine bend leg lift, bicycle crunch.

Year of the Tiger] [Year of the Tiger] 2, hand celebration elbow plank, Russian turn, supine single leg up, side leg press, supine leg press. <>

3. Each dynamic collapse is 10-20 for a group, and each group difference socks do more than two groups. <>

Kiss this is the answer to your query, I hope to help you [than the heart] [than the heart] sincerely for you to solve the troubles to answer every question! Best if you're satisfied! If you have any questions, please keep asking! Ruining your praise is the driving force for us to move forward, learn from each other, and bring progress with a fiber bend! <>

Skiing] [skiing].

Practicing the vest line is not something that can be practiced in a day or two, which requires long-term persistence, so let's take a look at how to practice the vest line!

Sit with your knees bent and your abdomen tucked in.

Sit on a yoga mat with your upper body leaning back, your arms raised in front of you, your legs together and straight forward, your feet off the ground.

Keep your body stable and don't shake, and use your abdomen to drive your legs forward and bend your knees up, while moving your upper body forward to fully squeeze your abdominal muscles.

Stop at the apex for a while, feel the contraction of the abdominal muscles, and then control the speed to slowly restore, taking care not to touch the ground with your feet when restoring.

Roll your back and raise your legs.

Lie on your back on the yoga mat with your upper body pressed against the surface of the mat, your arms at your sides, and your legs together and raised up to the ground perpendicular to the floor.

Keep your body steady, use force in your lower abdomen to lift your legs up, and when you lift it, force your side abdomen to rotate your legs to one side.

Pause at the apex to feel the tightening of the lower abdominal muscles on your side, then slowly restore and complete the movement on the other side.

Sit with alternate knee raises.

Sit on a yoga mat with only your hips supporting your body, lean your upper body back, raise your arms above your head, put your legs forward and straight, and keep your feet off the ground.

Keep the body stable, drive one leg to the front knee with the abdominal force, and lean forward with the upper body of the same body, so that the abdominal muscles can be effectively squeezed, and then slowly restored, and then complete the other side of the action.

Be careful to keep your movements consistent and even, and don't touch the ground with your feet when restoring.

Side support swivel.

Prop yourself on the yoga mat with one arm straight under your shoulders to support your body, your elbows slightly flexed, your upper arm open and straight up, your back straight, your abdomen tightened, your legs straight forward, and your feet crossed back and forth.

Keep your body steady, and use force in your flanks and shoulders to drive your upper shoulder forward and downward, while your upper arm is bent at the elbow and bypass under your body.

Pause at the apex to feel the contraction of the flank muscles, then slowly return to the starting state of the movement, and finish the other side after one side has completed the expected number of times.

Well, the above is my summary method, I hope it will help you!

If you want to practice the vest line, you can try to do planks, sit-ups, crunches, supine leg presses, etc. The vest line is not something that can be practiced in two yuan days a day, and it needs to be persisted for a long time, and maintain enough sleep, and cannot overeat, otherwise insisting on filial piety for a long time will have no effect. The most effective way to lose fat is a combination of strength training and anaerobic exercise, and it is best to have a fitness personal trainer to guide you.

There are many ways for fifth graders to practice the vest line, such as sit-ups, push-ups, jumping jacks, holding heads and squats, etc.