How can I make a 12 year old girl develop a vest line faster?

First of all, look at your body fat, if your body fat is high, you should do aerobic first, and then do strength training to build muscles after your body fat is reduced. If the body fat is appropriate, do strength training to make the muscles visible.

Running, sit-ups, in short, a lot of exercise!

Do more aerobic exercise, running jump rope, sit-ups here.

5 Actions! Make it easy for you to practice the vest line at home! A savior for girls!

A 12-year-old girl is too young to practice a vest line. Wait a few more years to become an adult and practice again.

Today's training is suitable for you who want to pursue the vest line and abdominal muscles, and it has a significant effect on abdominal fat burning.

Summer is coming, let's summon the ab 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.

What movements should girls do if they want to practice the vest line? A set of vest line training suitable for lazy people, put it away.

Keeping up with me will allow you to easily develop your vest line abs.

The first month or so is mainly running, it may be difficult to let girls run for more than 40 minutes at the beginning, then run as much as you can, run for 25-30 minutes, and walk for the remaining 10 minutes, remember, time is more important than intensity. ps, stretch after running.

Prepare a pair of dumbbells, then follow the posture shown in the picture to support the ground with your toes, stretch your arms and support the ground with dumbbells, and alternately change your arms to pull up the dumbbells.

You have to slim yourself down. Because the vest line is the girl's abdominal muscles, and the abdominal muscles are owned by everyone, but many women's vest lines are covered with a thick cotton jacket! But it is not that if you are thin, you will have a vest line, and you also need to strengthen the exercise of your abdominal muscles and increase the latitude of your abdominal muscles to make the vest line more obvious!

Make yourself strong, focus on the load gradually, and strive for more weight while ensuring that the movement is standardized. Do more heavy weight compound movements (6 8rm) and keep in mind that the load is gradual, for example, if you have been able to push 6 with 80kg in the bench press before, then try to push 7 or 8 with 80kg this time, or simply push 6 with 85kg.

Body fat needs to be reduced to a certain level for the muscles on your body to be revealed. The body fat rate of girls is about 20% in order to have the outline of the abdominal muscles and vest line, and the abdominal muscles and vest line can be seen more clearly with 17%-18% body fat.

Please give up all fried food, almost no pork (for **, you will still eat pig's trotters), eat more beef and chicken breast, and try to give up cakes and so on. Most importantly, resolutely refrain from eating after 8 p.m.

For beginners without any prior experience, you can start with the K1 level ab training introduction, which includes basic movements such as assisted crunches, reverse crunches, scissor legs, knee flexion supports, and supported abdominal jumps, which beginners should practice every day for two weeks. After 2 weeks, you can advance to K2 level.

It's easy to train with less body fat.

Plank pattern, with the help of instruments, youth is king, not difficult.

Spit on a stone and it will be wet at last! ......

Aerobic grease brushing first, combined with crunches, planks.

Summer is coming, let's summon the ab vest line!

Keeping up with me will allow you to easily develop your vest line abs.

The vest line drawn is also a vest line.

1.Prepare a yoga mat to avoid arm injuries. The forearm is on the ground, the forearm and upper arm are at 90 degrees, the toe is on the ground, the body is in a straight line, the buttocks are slightly raised, the abdomen is tightened, and stop for 3 seconds.

2.Lift your right foot up, stop for 5 seconds, and then switch feet. Repeat the movements of step 1 and 2 12 15 times, and it is recommended to do it 3 times.

3.Lie on your side, support the ground with your right forearm, upper arm and forearm at 90 degrees, left hand at the waist, upper body off the ground, legs together, abdomen tightened.

4.The upper body and lower body are off the ground, keep the upper arm and forearm of the right hand at 90 degrees, raise the left hand to the sky, hold for 15-20 seconds and then switch sides.

5.Women need to practice the vest line for more than 2-3 months, it is recommended to do a day off, and the body fat is 15-18%.

It is easy to learn and practice the vest line.