How to quickly develop a vest line How to quickly develop a vest line

I think even if you don’t have a vest line, you must have heard of it a lot. The vest line is a very beautiful abdominal line, which is generally practiced by girls. So do you know how to quickly practice a vest line? Let’s learn about it together.

1. To do knee-touching sit-ups, lie flat on your back on a yoga mat with your knees bent. Use your abdominal strength to slowly lift your upper body upwards, keeping your arms straight and making sure your palms touch your knees.

2. Lie on your back and lift your legs. Keep lying flat on your back, keep your legs together and straight, raise them to a 45-degree angle without your feet touching the ground, and repeat the lifts.

3. Sit with your legs together and knees hugged. Sit on the yoga mat, bend your legs together, stretch them forward, lean back, bend your legs and bring them back, hug your knees with your hands, and don't let your feet touch the mat.

4. Russian twist: lean your upper body back slightly, cross your hands and make fists, then turn your body and fists left and right with the rhythm.

1. Side plank

I believe many people know what a plank is, but does anyone know about a side plank? We need to lie on our side and use one of our arms to support our body. Our body should be stretched into a straight line. Be careful not to let our lower body touch the ground, otherwise it will be ineffective. Planks require standard movements. Our hips should not protrude, and our lower limbs should not touch the ground. Remember that we can only use our forearms and feet as fulcrums. Beginners can also start learning from ordinary planks. All planks have the effect of training a vest line. Don't worry about this.

2. Air bike

We need to lie flat and use our legs to make circular motions in an orderly manner, imagining that we are pedaling a bicycle. Keep your thighs as close to your abdomen as possible, and relax your feet without tightening them. Remember to use the strength of your abdomen and consciously tighten your abdomen to help yourself quickly get a vest line. We need to remember the exercise method of multiple sets, at least 4 sets at a time, and more than 15 sets in a set, so that we can maximize our abdominal exercise.

3. Little Swallow Flying

We need to lie prone with our arms beside our bodies. We need to slowly raise our heads until our upper body leaves the ground. We need to stretch our abdomen and feel the abdomen being pulled. Then return to the original state. Then we need to lift our lower body off the ground little by little, using the abdomen as a support point. After feeling the force on the abdomen, we slowly return to the original state. Xiaoyanfei is a stretching exercise that can effectively shape the muscles and effectively help reveal the lines of the muscles. It is a relaxation exercise after formal exercise. We can use Xiaoyanfei to relax and give our bodies some rest.

1. To develop a fitness plan, you need to clarify the following factors: goals, free time, eating habits, work and rest schedule, exercise limits, plan duration, the impact of exercise on you, and your current physical condition.

2. The first step is to understand your physical condition: calculate your body fat percentage and test your exercise limit. It is better to do only one exercise for the first time, so that you can get into the habit of exercise more easily. To train your waistline, only do crunches. Test the exercise limit of crunches, do 20 crunches as a group, 30 seconds between each group, and try your best to see how many you can do. In the future, you can reduce 1~2 groups according to your exercise limit. If you can't do 20 in one group, do one group as a short-term goal.

3. Clarify long-term goals and set short-term goals. The long-term goal is to have sexy waistline, and the short-term goal is to continuously increase your current exercise volume. You can add one crunch at a time, or one set of crunches a week, and adjust according to your own situation.

4. It is not recommended to make a too clear exercise plan. For example, you must do sit-ups tonight, but you are pulled out for a midnight snack. Such a precise plan can be easily interrupted by an accident, which will eventually lead to the abandonment of the entire plan. It is recommended to make a more vague task-based plan, such as doing four sit-ups this week, but only once a day. In this way, even if you have something to do and can't do it today, you can still complete the task by making up for it tomorrow.

1. People who are overweight

People with cylindrical bodies, big heads and red faces, thick necks and broad shoulders, and strong and weak limbs generally have high body fat content and relatively low muscle mass. They need to systematically reduce fat and lose weight before they can train their waistline, so it takes longer than those with a thin body type.

2. People with thin body

People with slender bodies, small heads, white faces, flat chests, thin muscles, little subcutaneous fat, and slender limbs have a high metabolic rate and are not easy to gain weight. Their muscle mass may be low or moderate. Their body fat percentage is generally not high. When they are relaxed, the skin that can be pinched is only skin without a lot of fat. Generally speaking, it will take faster for them to develop a vest line than those who are overweight.