How can I quickly get a vest line?

Have you ever envied others' good figures and waistline in life? Today, let's learn how to quickly get waistline and how to have waistline. If you want to know, let's learn together.

Action 1: Start from both ends

Action essentials: Lie flat on the floor or yoga mat in a supine position, with your legs naturally vertical and your knees not bent. Stretch your arms from behind your head, with your palms resting together appropriately. When you start the action, bring your arms and legs toward the middle of your body, that is, directly in front of your waist and abdomen, with your hips as the axis, so that your body is folded in half, with your back and thighs off the ground. Then return to the original position, and you have completed a double-end rise.

Action 2: Reverse crunch

Action essentials: Lie flat on the floor or yoga mat, lift your legs, keep your calves and thighs on the same horizontal line, do not bend your knees, and make your legs form an angle with the ground (you don't have to curl your toes when you first start practicing). Your back should be tightly against the ground, and you can put your hands on both sides of your body with your palms touching the ground to help maintain balance. Then use your abdominal force to lift your hips off the ground, pause for a while, and then slowly fall back to the ground to complete a reverse crunch.

Action 3: Russian Twist

Action essentials: Sit on a mat or floor, lift your legs, bend your knees appropriately but do not allow your calves and heels to touch the ground. Place your hands on your chest and use your abdominal muscles to turn your body to the left and right. During the whole process, you should keep your back straight and remember not to shake left and right. Learn these three simple movements, practice them and persevere, and I believe you will soon be able to see your own vest line!

1. For obese people

People with too high body fat percentage want to achieve the effect of abdominal abuse through vest line and abdominal muscle training every day, which is obviously impossible. Because the muscle is under the fat, if the fat percentage is too high, the muscle will be covered by fat. No matter how you train, you can't shape muscle lines. What do you need to do? In addition to abdominal muscle training, you also need to do more aerobic exercise to burn fat. You can do half an hour of aerobic exercise every day, such as swimming, running and playing basketball. Only when you lose body fat will your muscle lines appear.

2. For standard body shape

For people with a standard body type, training the abs and abdominal muscles can help develop muscle lines. However, after a period of time, the training intensity should be gradually increased, such as weight training or increasing the number of times, and the training intensity should not always be the same. Otherwise, the muscles will easily adapt, resulting in unclear muscle lines.

3. For thin people

For thinner people, if they only do abdominal muscle training and do not get enough nutrition, then the muscle lines will not be obvious enough. Muscle growth requires sufficient nutrition, and the prominence of abdominal muscles cannot be separated from sufficient nutrition. Therefore, when doing abdominal muscle training, you should supplement more protein foods and eat more food every day to provide raw materials for muscles. In addition, you also need to add three compound movements, squats, deadlifts and bench presses, to stimulate the muscles to become thicker and thicker.

To train your abs, you need to pay special attention to your diet. Eat less high-calorie foods, such as greasy foods and foods high in sugar. You need to have good eating habits. At the same time, you should collect some methods to train your abs. Do some exercises and sit-ups are good. And pay attention to when you are exercising. Don't rush it, or it will have a great impact on your body. Another thing is that when you exercise, you must pay attention to the combination of nutrition, otherwise you will not be able to train a very good-looking abs. Also, pay attention to the intensity and frequency of exercise on both sides to be equal, otherwise it will seriously affect the unevenness of the muscles.

How long does it take to develop a vest line?

How long does it take to train your abs? There is no clear answer, because each person's abs training situation is different. In addition, training your abs depends largely on your original foundation and the quality of your training. For example, if your waist and abdomen are very strong, you can see beautiful abs after losing body fat in a month or two. But if you have fat on your stomach and lack exercise, it may take a long time to train your abs.