If a girl wants to have a Sichuan vest line, how to exercise?

If a girl wants to have a Sichuan vest line, then it is recommended to do 50 sets of push-ups every day, which can definitely make your abdominal muscles get an effective exercise.

Exercise can be done with planks and sit-ups, while also controlling your eating habits.

The first core essence of the Sichuan vest line is to shape the abdomen, and there is no fat and excess fat as a whole. Then the plank must be done, and then follow the sit-ups plus dynamic burpees to practice.

Doing more anaerobic and strength training can effectively reduce fat and also increase muscle mass.

The focus of practicing Sichuan character muscle (vest line) is to reduce abdominal fat, if the foundation itself is good (there is a habit of regular exercise, there is no fat in the abdomen), then I am afraid that there is already a vest line. If you just have a lot of belly fat, then it will take a few months to lose fat.

Exercise method of Sichuan character muscle:

1. If there is excess fat in the abdomen, you must 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.

What is"Sichuan type"Vest line? It refers to the flat abdomen without excess fat, and at the same time, the lines on both sides of the navel are beautiful and distinct, similar in shape"Chuan"word, hence the name"Sichuan type"Vest line? **"Sichuan type"The vest line is the standard for measuring a woman's good figure.

Today we're going to talk about how to create a vest line.

Eating smaller, more frequent meals, eating more green vegetables and fruits, the benefits of controlling the diet can not only achieve fat loss, but also develop good eating habits. Especially when girls go shopping, they like to drink milk tea and sweets, and the sugar intake is too high, but it is easy to gain weight. For the sake of health and good figure, the girl paper should put an end to the eating habits of high sugar and high fat.

The degree of vest line formed by different fat content is also different, and the fat content is more suitable in the range of 15%-23%.

In addition to diet, we can also train the vest line through fitness. Of course, the way to exercise the vest line is no longer sit-ups, we mainly use crunches and planks, etc., and on top of these, add some variations to help you practice"Sichuan type"Vest line, let's learn together.

The first movement: Raise your feet and lie on your back to crunch.

1.Lie on your back with your back flat, your hands half-fisted at the side of your ears, your elbows open outward, your calves and thighs at right angles, and your thighs perpendicular to the ground, which is a preparatory movement.

2.Exhale, tighten your abdomen, lift your upper body, have your abdomen drive your head, shoulders and head off the ground.

3.After standing still for 1-2 seconds, inhale and lower the upper body to resume the preparatory movement.

Do 3-4 sets of 10-20 reps each.

The second movement: curl and twist the elbow to the knee.

1.Lie on your back with your back flat, your hands half-fisted at your ears, your shoulders above the ground, and your feet straight and suspended from the ground.

2.Keep tightening your abdomen and lift one knee to touch one elbow, keeping the other leg straight off the ground. 3.After stopping for 1 second, switch to the other knee and elbow and repeat the exercise.

Do 3 sets of 20-40 reps.

The third movement: the plate jumping jack.

1.Lie on your stomach with your forearms supporting the ground and your elbows at a 90-degree angle, which is a preparatory movement.

2.Exhale as you take off, keeping your knees straight and your feet open outward.

3.Inhale when you land, stand still for 1 second, and take off to close your hands and feet. Do 3-4 sets, each set takes 30-60 seconds.

The fourth movement: side support to raise the buttocks.

1.Lie on your side with your forearms on the ground, your elbows at a 90-degree angle, and your other hand on your hips, which is a preparatory move.

2.Colleagues in the abdomen and feet exert force to lift the buttocks off the ground, and the body is in a straight line.

3.After standing still for 1 second, the falling buttocks return to the preparatory movement and repeat.

Do 10 reps on each side and switch sides.

At the same time, we can combine it with appropriate aerobic exercises, such as jogging, jumping rope and swimming. If you want to quickly create a "Sichuan-shaped" vest line, let's move together!

The two movements of lateral twisting and kneeling side lift can exercise the waist well and help create a "Sichuan-shaped" vest line!

Push-ups are a very good choice for your abdominal muscles to get a better workout when doing push-ups, and if you stick to it, you will create a Sichuan-shaped vest line.

1. Lateral twist 2, kneeling side press 3, supine leg press 4, seat crunch You should pay attention to these movements, and never shrug your shoulders.