How to do the crunch to have a beautiful vest line?

If you want to do a good job of crunching to practice a beautiful vest line, crunches can follow these steps: 1. Lie flat on the yoga mat, bend your knees, spread your legs shoulder-width apart, and step on your feet firmly. 2. Put your hands next to your ears, use the strength of your abdominal muscles to roll your shoulders and upper back off the ground, pause slightly at the highest point, and slowly return to the starting position.

3. When crunching, keep your lower back close to the ground and your elbows open outward. The right crunch is the only way to have a beautiful vest line.

Stick to it. Because the formation of the vest line requires long-term exercise and is a long process, the crunch should be done consistently.

The first point should be pulled upwards when practicing, so that the whole abdomen can burst out with a sense of strength when pulling, so as to practice a very beautiful vest line, and the second point is to practice the abdominal curl exercise, the abdomen should be contracted back and forth, so that the abdomen is particularly perfect to train a beautiful vest line.

<><How to train a good-looking vest line?

The most important thing is to control your diet and stick to your luck.

Move. The most important thing to control your diet is to control your calories.

and ensuring that the body consumes nutrients.

Control the heat. 1. Quit high-calorie foods and like to eat things usually.

They are all high-calorie, such as fried chicken and potatoes.

Strips, grilled wings, etc., braised foods, stir-fried foods, are all high-calorie foods, and the taste is very high, but.

It's the heat that makes the posture very high, so you must avoid it.

2. Eat a light diet and supplement more protein: eat more.

I don't like to eat light foods, such as vegetables and water.

fruits, as well as whole grains, etc., although the taste is not good, but.

It can reduce your body calories and supplement more protein.

Improves the body's metabolic capacity. For example, seafood, lean meat.

classes, eggs, and much more.

3. The most important thing is the cooking method: boiling and clearing.

Steaming, or stir-frying, etc., can be in the greatest extent.

Control the calories of food.

The most important thing is to control your diet and stick to your luck.

Move. The most important thing to control your diet is to control your calories.

and ensuring that the body consumes nutrients.

Fat loss exercises. Fat loss exercise actually refers to the whole body fat burning exercise, such as running, jumping rope, jumping jacks, or swimming.

Wait, a full-body fat-burning exercise can make your figure.

If you lose weight, your body fat percentage will slowly drop. While.

After you stick to doing fat loss exercises for 2 months, you get stupid about your body fat.

The rate has slowly come down. That's it.

It's time to start adding abdominal training.

Many people think that they can only do abdominal training if they lose weight.

Practice, that's wrong. Add abdominal training in the later stages of fat loss.

Practicing can not only achieve the effect of controlling body fat percentage, but also.

To tighten the muscles and make your abdomen tighten, without that.

Small belly. Abdominal training.

Stick to these 6 movements for 2-3 months, and your abdominal muscles will be sculpted, and when your body fat percentage is low enough, your body will become more three-dimensional.

Crunch. Russian turns.

Prone knee raise. Supine cycling.

Hands and feet together. Lie on your back and alternate leg raises.

The first step is definitely to do sit-ups, then with Russian turns, knee touches and planks to shape the abdominal muscles, and finally to do an abdominal stretch.

You can do planks, sit-ups, and slowly raise your legs while lying down, these movements can exercise the abdomen, as long as you stick to it, you will develop a vest line after a long time.

Many women pursue the vest line, let's take a look at how the vest line should be practiced more scientifically?

1: Twenty curls. Bend your knees and place your hands behind your head.

Roll your upper body into your abdomen, keeping your lower body stable. Pay attention to the order during the scrolling process. Each time you move your shoulders, you need your shoulders and back in order to get off the ground.

Don't force yourself with your arms. If you can't accumulate the maximum range, you can set your own limit.

Suddenly bend your knees and lift your legs 20 times; Lie on your back with your upper body on the floor, your waist close to the floor, and your legs bent over your knees. One foot descends forward until it is almost parallel to the ground, but does not touch the ground. After a short pause, you can lift your knees on one foot or alternately.

Do not take breaks of more than 30 seconds, 3 times a week, 3-4 times a week. If the number of times is not fully expected, there are several steps that can be completed, as long as the action criteria are guaranteed and should not be followed reluctantly. Learning the proper way to breathe (you can exhale as you breathe, inhale and inhale during inhalation) will help you get the most out of it.

The amount of fat in a woman's body ranges from 17 to 23, with the lowest being 17 and the body fat content being around 20. When the percentage of body fat reaches 20, it can be separated. A few days of ab training according to the training schedule.

The training of the abdominal muscles, the abs such as the abdominal, the slow double-headed movement must be done quickly and at low speed, as the muscles are further inclined in this way to mobilize the deep muscles. It is more advantageous for girls to practice vest lines.

If you want to get the vest line, then start practicing now!

As one of the signs of a good figure, the vest line is flocked to by beauty lovers, and how to have a vest line has become a hot topic, and the training method of the abdomen has also been emphasized.

To have a vest line, body fat percentage is one thing, abdominal muscle thickness is another, and both must have grass can,

If you don't have abdominal training, the silhouette will not be very clear, the sense of line will not be obvious, or some friends will not appear even if they are very thin but their abdominal muscles are too weak. Therefore, the vest line still depends on practice.

When vomiting coffee-like substance, take a specimen for testing in time, and notify the doctor in time if it is positive for occult blood.

The vest line still depends on practice.

Relying only on the slimmed vest line, the silhouette will not be very clear, the sense of line will not be obvious, or some friends will not appear even if they are very thin but will not appear because the abdominal muscles are too weak.

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 steps.

Vest line practice action one:

Lean forward with an upright support on one foot.

Vest line practice movement two:

Freehand squats. Vest line practice action three:

Alternate knee raises with push-ups.

Vest line practice action four:

Straight-arm push-ups become flexion-arm push-ups.

Vest line practice action five:

Kneel on the opposite side of the hands and feet.

Vest line practice action six:

Bend your elbows sideways and raise your hips.

Vest line practice action seven:

Lie on your back, bend your knees, and rise half-up.

Vest line practice action eight:

Lie on your back with your knees bent and hips up.

Vest line practice action nine:

Supine press with legs apart and legs apart.

Do 20 of each of the above 9 exercises for the vest line, practice at least 3 times a week, and you can see the effect if you persist for 6 weeks.

First run for half an hour to lower blood sugar, and then do sit-ups to burn the fat in the stomach needs more than 30, and the effect is half a month.