How to exercise to train the vest line? What tips do you know to practice the vest line?

You can go to yoga, you can go plank, you usually have to go running and swimming, sometimes you can do sit-ups, you can do some aerobic exercises. Sometimes the strength of the abdomen should be noticed.

More than half an hour a day, draping crunches, Russian turns, supine knee bending, and freehand squats can all be practiced to form a vest line. When practicing the vest line, you should let the abdomen vacuum, try not to let the body lie down directly, the chin must be tightened, and the breathing should also be adjusted.

You can use the way of running, doing sit-ups, doing planks, doing push-ups and skipping rope to practice the vest line. When we practice the vest line, we must protect our joints, don't let our joints hurt, and do stretching exercises in advance, don't let yourself cramp, but I think the most important point is that when practicing the vest line, we must protect our lives and don't let ourselves get hurt.

Many people want their figure to be very outstanding, so everyone may also practice the vest line in their lives. If you want to practice the vest line quickly, then you must go to the Internet to check some information, and you should also work hard to change yourself at this time. Everyone must pay attention to the exercise of abdominal strength, and you can also do more exercises in your daily life.

How should you quickly train the vest line?

Everyone should be very concerned about this issue, but there is no need to feel too anxious, because everyone's situation is different, but everyone also hopes that their body can become very healthy, and girls also want their body to become better, so many girls may especially want to practice the vest line in life. If you want to practice the vest line quickly, then you must pay attention to the exercise of abdominal strength, so you can also often go to the gym to do exercises, or you can go directly to register for a training class, and the coach will also help you train at this time.

What should be done?

There is no need to feel too nervous, because everyone encounters different problems in life, so everyone must work hard to change their bad habits. If you want to be better, and you want to be safer, then you need to be aware of these issues as well. If you want to be able to practice the vest line quickly, then you must pay attention to the exercise of the abdominal muscles, and you can also lift more dumbbells.

Summary: There is no need to feel too panicked, and everyone will have their own choices in life. Therefore, we should also pay attention to these problems, and we should be psychologically prepared at this time, and we must pay attention to our figure in life, if you want to be in good shape, then you must have self-control.

The so-called "vest line" in the professional interpretation refers to the abdomen without fat, but also muscle lines, and the abdomen is mainly composed of two parts, divided into rectus abdominis and external oblique muscle, and the rectus abdominis muscle and external oblique muscle will form a line, this is the vest line.

Traditionally, the formation of the vest line is closely related to the fat content of your abdomen. If you want to strengthen your abdominal muscles, one is to strengthen the exercise, and on the other hand, you need to reduce the excessive intake of fat.

The so-called "three points of exercise, seven points of eating", in terms of diet during fat loss:

1.Try to eat plenty of steamed, light food, less oil and less salt.

2.Don't eat milk tea, fried chicken and other greasy foods or eat less, and so on to stabilize your weight within a normal range, then your proper intake is also within a reasonable range.

4.Ensure the intake of proteins, vitamins. Needless to say, I don't need to say much about that.

5.Eat everything in moderation, in moderation! Just eat seven or eight minutes full at each meal, so that the burden on your stomach is not too great.

The second aspect is to exercise.

Think about it, is it the desire you finally managed to restrain two days ago to lose two pounds, but then because of the normal diet, you ** went back.

Say! Isn't that so!

So at this time, you have to do exercises to get in shape to maintain the weight you have lost so hard. (I'm a prime example).

1.Curl the abdomen and raise the legs, this is to exercise the strength of the abdomen. I usually do two sets of 90 degrees min, and if you can stick to it in the later stage, you can add 60 degrees per minute and do two sets as well.

2.Plank, this one is for core strength. I usually do two groups of two minutes because the requirements of the university physical test are also ......(I'm a humble physicometer because I didn't clock in :)

3.Go see the famous fitness guys and follow them. Trust me, it's much more useful than the messy tutorials you scoured the web.

These are my experiences of fat loss. If it's a large base, look at the weight first. Then shape it again, so that you can better practice the vest line.

Do sit-ups twice a day, 50 at a time. Run for an hour a day, preferably at a brisk pace. Go to the gym and ask a professional trainer to guide you, and use the fitness equipment there to work out.

Jumping rope, running, doing yoga, operating aerobics and swimming can all exercise the vest line, and it is also the fastest.

There are running, cycling, yoga, sit-ups, squatting and other methods to quickly practice the vest line.

1. 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 a day or two, you need to stick to it for a long time, and keep enough sleep, and you can't overeat, otherwise it will have no effect if you stick to it for a long time.

2. The most effective way to lose fat is to carry out strength training, anaerobic exercise, and then appropriate aerobic exercise. If you want to practice the vest line, you need to lose excess body fat, don't think that weight loss is thin, but observe your body fat rate, for women, the body fat rate is 22% 25% is the most perfect.

3. Plank and crunch can practice the vest line, but the action of plank is a bit boring, but don't underestimate its role, it can play a role in the whole body fat burning, not only slimming the belly, but also slimming the thighs, and at the same time can train the overall stability of our body, generally do plank need to carry out 3 groups, each group insists on 2 3 minutes, for the action, the waist and back must hold a straight line, can not arch the waist.

4. The vest line is very difficult to practice, you need to have a lot of endurance, don't fish for three days and dry the net for two days, that is ineffective, in addition, don't stay up late often, keep 7 8 a day.

1. Action 1: Plank for 60 seconds, this action is mainly to train the core, with the strength of the core muscles, the next action will be easier and easier to judge.

2. Action 2: 90-degree crunches 20 times to effectively exercise the rectus abdominis muscle.

3. Action 3: Dig down and raise your knees 20 times to effectively exercise the rectus abdominis muscle.

4. Action 4: Cycle on your back 20 times to exercise the oblique abdominal muscles.

5. Action 5: Single-leg curl and turn 20 crosses, change sides.

6. Rest for 30 seconds between movements, do 3 sets each time, don't lie still when resting, and skip the rest if you are not tired. The exercise time is about 15 minutes each time, and you can practice once every other day. After the movement, do a lower abdominal stretch to relax.

Supine leg raises, reverse crunches, crunches, planks, and side supports are all good movements, and each repeat in sets of 20 in groups.

If you want to quickly train the vest line, I think the best training movement is the abdominal curl exercise, which can allow you to practice the vest line and flat lower abdomen well.

Among the vest line exercises I have done myself, I think the following movements are the most effective: reverse crunch, a proper movement, highly challenging the abdomen; Russian Turn; Riding a bike on your back and so on.

If you want to quickly train the vest line, then push-ups are definitely the best choice, in the process of exercise, the abdominal muscles can be fully exercised, so that the body looks so perfect.

If you want to exercise a charming vest line, you must insist on doing push-ups, this exercise can definitely make your vest line clearer and clearer, and can make your muscles get an effective exercise.

Doing pull-ups and sit-ups often, if you do some running exercises, the effect will be more obvious, which is very helpful to the body.

All you need to do is do half an hour of planks every day, followed by half an hour of running. You can effectively train a charming vest line.