How to practice vest line?

Reduce fat: If you are overweight, do aerobic exercise and jog 6 times a week for 30-40 minutes each time.

Exercise abdominal muscles: Four times a week, do the following five actions.

First, lean over and climb the slope.

Legs take turns to do it, each leg does 12 times, and one round of action * * * does it 24 times. After each session, rest for 30 seconds and do 3 rounds.

Action essentials:

1, the back is straight, the abdomen is constantly tense, the support is placed directly below the shoulder joint, and the elbow joint should not be locked.

2. The knee joint faces the chest.

Second, four-legged extension

One round of action ***20 times, rest for 30 seconds after each time, two rounds is enough.

Action essentials:

1. Keep the trunk parallel to the ground and extend the limbs as far as possible.

2, feet shoulder width, control the rhythm in action, keep the body balanced.

Third, flat plate support

Flat support is very famous, which is of great help to exercise core muscles. If you have never been exposed to people who train core muscles, you will not last long if you do flat support from the beginning.

Step by step, every time you reach the limit, add 5- 10 seconds in the next round and exercise for about 2 minutes. You can do it again after a break of 30 seconds, about 2-3 rounds.

Action essentials:

1, hold your chest and abdomen, keep your back straight and your body in a straight line.

2, the hip position is moderate, slightly higher than the waist.

3. Keep your neck natural, look ahead and down, and don't look up.

Fourth, roll the belly

Attention is not the same as sit-ups. Close your abdomen and waist and never leave the ground. This action is aimed at the upper abdomen and has a good effect. Stick to it for a few days, and you can clearly see the lines of the upper abdomen.

Do 12 belly rolls each round, rest for 30 seconds, and repeat 2-3 times is enough.

Action essentials:

1, put your hands by your ears, keep the angle between your chin and your neck constant during exercise, and don't break your neck.

2. Keep your abdomen tense until your shoulders leave the ground.

Five, supine straight leg rotation

Do 12 times in each group and rest for 30 seconds. Doing two groups is enough.

Action essentials:

1, feet closed, legs straight naturally.

2, shoulders on the ground, the head is fixed.

3. Turn your legs at a 45-degree angle with the ground, and keep your shoulders off the ground when turning.

Well, after practicing these five movements every day to strengthen the abdominal muscles, the vest line will come out soon. With a good diet and fat-reducing exercise.