How do you exercise if you want to have a vest line? How long does it take?

Many people in life want to have a vest line, but this requires active exercise to achieve it. If you want to exercise the vest line, you generally need to strengthen abdominal training, such as doing sit-ups, planks and other exercises that specifically target the core strength of the abdomen; If you want to practice the vest line, in fact, you should also strengthen a full-body exercise, find a professional fitness coach to guide, and insist on doing all kinds of high-intensity and difficult fitness movements every day；As long as you are usually in a normal body, not a person with a high body fat rate and an obese body, you can almost train the vest line after practicing for a month. Next, let's discuss the issue of training the vest line in detail.

If you want to practice the vest line in life, you must eat more protein-rich foods and exercise more. And if you practice on your own, you should strengthen abdominal training, such as doing more sit-ups and planks and other exercises that specifically target the core strength of the abdomen. In the beginning, it is common to do three minutes per set, and at least three sets a day.

If you feel that you can do it with this intensity, then add more time. In this way, over time, you can see that the abdomen is tight, and the vest line will come out.

In fact, for people with high body fat, it is also necessary to strengthen a whole-body exercise, be sure to find a professional fitness coach to guide, and insist on doing a variety of high-intensity and difficult fitness movements every day. The results are better and can also achieve overall fitness success.

As for how long it takes for many people to ask how long it takes to train the vest line, I think as long as your body is normal, your body fat rate is not on the high side, and your body is not fat, you will find that a miracle has occurred after practicing for about a month, and you also have a proud vest line. Note that you can't just lie flat by practicing the vest line, you have to practice all the time to always have it, as long as you neglect to exercise, the vest line may disappear quickly. So it's really hard for people who don't have strong willpower to practice the vest line.

Crunches, planks, etc., the specific time also depends on the specific amount of exercise, if you can insist on exercising for more than an hour every day, then the time for this person to practice the vest line will be shorter, and the time for exercising every day is only about 20 minutes, so this person needs to take a longer time to practice the vest line.

First of all, you need to maintain a healthy diet, and then do some aerobic and anaerobic exercises, such as gymnastics, running, and swimming. It needs to be held out for a long time, at least three months.

If you want to exercise the vest line, you must exercise every day, and then exercise for half an hour every day, and you can practice it in about a month.

In terms of exercise, simple crunch training cannot lose belly fat, we must choose whole-body aerobic exercise to increase calorie consumption and promote the decline of body fat rate. Running, skipping rope, aerobics, jumping jacks, dancing are all good choices, insist on 1 hour of fitness exercise every day, persist for 2-3 months, body fat rate can drop by about 5%, and your belly will slowly return to flat.

When I first started working, I also exercised every day, just to train the vest line, so that I would look better in my clothes and have better proportions. I practiced for about three months, and because of my work, I practiced for about 20 minutes a day. When I see that I have a vest line in my abdomen, I really feel very happy, so if you want to practice the vest line, you must stick to it, and give up halfway or stop practicing after practice, which may lead to the disappearance of the vest line, and the gains outweigh the losses at this time.

One point is that you can do this push-up exercise every day, through this exercise, you can make your abdominal muscles become very tight, and you can easily train the vest line, the second action is this way of lifting the chest, through this way of lifting, you can train a very beautiful waistcoat line, and make your abdominal muscles become very flat,

If you want to practice the vest line, it is recommended that you insist on doing 50-degree push-ups every day, and your vest line will be particularly clear and look very stylish after two months.

First of all, it is necessary to lose fat, and the body fat of girls is about 20 percent, and if the body fat itself is very low, it can be seen in a month. High body fat depends on the situation.

What are the exercises that can be used to develop a vest line? Why? How long do I need to stick to it to get results?

Nowadays, more and more people are pursuing the perfect body, and recently, the vest line has become the pursuit of more and more girls. The flat lower abdomen can no longer meet everyone's aesthetics, compared with the vest line and the flat lower abdomen, adding a few lines will be more beautiful and more charming. But it is not very easy to practice the vest line, and for some girls, it takes a certain amount of effort to practice a good-looking vest line.

So what are the exercises that can be used to train the vest line? The exercises that can practice the vest line are: 1. Plank, plank is supported by the strength of human muscles, which can be exercised to the arms and abdomen, etc., so insisting on practicing plank is very helpful to practice the vest line.

2. Hula hoop, hula hoop is a very simple fitness exercise, and most people can exercise the hula hoop well to the waist and abdomen. 3. Sit-ups, sit-ups mainly rely on the waist and abdomen, which is a good exercise to the muscles of the waist and abdomen, so insisting on sit-ups is a better choice for practicing the vest line. 4. Swimming, swimming can exercise most of the muscles, and insisting on swimming can make the body more perfect and more linear.

5. Insist on doing crunch exercises, three to four times a week, this exercise is first to lie on your back, then bend your feet and knees, and then slowly lift your upper body up with the help of abdominal strength, keep your arms palms touching your knees, and repeat the exercise. This exercise is well practiced to our abdomen, and it is more effective for practicing the vest line. 6. In daily training, increase aerobic exercise, such as more than 30 minutes of aerobic exercise after each strength training, such as jogging, brisk walking, skipping rope and other exercises.

In addition to exercising, it is also necessary to control the diet and avoid eating high-calorie things. Practicing the vest line is a relatively long and painful process. We must hold on, so that there will be an effect to practice, the vest line will be at least a month, if it is relatively slow, it will be two or three months, you can choose your favorite sports to practice, everyone insists on practicing, there will be an effect.

The above content is only a personal opinion, if there are any mistakes, please understand.

I think you can do sit-ups, push-ups or some gym equipment to train the vest line; Because they are all exercises specifically aimed at the abdomen; It takes about two months.

sit-ups, push-ups, bouncing, basketball, football, badminton; This is because these exercises tighten the core strength and the abdomen of the movement produces the vest line; At the very least, it will take three months.

I think fitness teaches aerobics, running and swimming can be practiced. Because these can get your whole body moving, it takes about two months.

How long does it take to practice a vest line.

**Can not see.

Exercise the vest line or Sichuan muscle abdominal muscle, the focus is on the reduction of abdominal fat, and the average woman has basically had the Sichuan muscle if there is no fat in the abdomen.

Exercise method of Sichuan character muscle:

1. It must be a run, jogging with sprinting for 40 minutes to 1 hour.

2. If you have no conditions or are unwilling to go out, you can run in place for more than 45 minutes. Jog or jump on the spot 4 to 5 times a week.

3. Sit-ups, 3-5 groups, 30 per group, exercise about 3 times a week. Just for the sake of two lines, don't do too many sit-up exercises, and once the muscles are formed, you should increase the amount of time you run. The exercise of abdominal muscles must be combined with aerobic exercise, the best is swimming, followed by jogging.

In addition, sometimes using planks instead of sit-ups is also good for the 11th line. Planks are also done in about 3 sets, each set of about 1 minute.

Attention to the diet of practicing Sichuan character muscle:

Lemon waterDrinking lemon water can help us eliminate toxins from the body, including various visceral organs, purify and smooth the stomach, and effectively reduce the fat in the body and inhibit the accumulation of fat. In addition, drinking general soy milk every morning can also help to lose fat. Generally, low-carb - staple food is eaten in three meals, until you are not hungry, and occasionally one day a week has a normal meal.

As long as you don't eat hungry, you can't always eat less or not eat, which will reduce your metabolism, and what you want is to increase your metabolism. Or if the total amount of food is not large, eating small and frequent meals can also increase the metabolic rate and help reduce fat. The dish is light, the oil is corn oil, the meat is fish, the fat is less, and the fruits and vegetables are well matched.

In addition, between the time intervals between our meals, we can eat some fruits that are beneficial to the stomach and intestines, such as bananas, cucumbers, oranges and other fruits, these fruits can clean up the intestinal flora and play an important role in promoting the digestion of the intestines and stomach.

How long does it take to practice a vest line.

It usually takes 2-3 months. Generally speaking, those with less abdominal fat can exercise the vest line faster, and you can see the obvious vest line in 2-3 months, while the waist and abdomen fat are more, and the time will take longer.

Generally, it can be practiced in 27 days, and the amount of exercise should reach more than an hour and a half every day. The movements should also be standard, find the right force point, and find the right way to exercise, and find the most suitable exercise method for yourself. For example, some people practice Pamela, some people practice posture masters, and some people practice with the live broadcast, as long as it suits you, any one will do.

I practice myself as a posture master, the intensity of the movement is not large, the force point is easy to find, not as tired as Pamela, easy to persevere, although Pamela works quickly, but too tired, I can't hold on at all.