How to correctly practice the vest line How to correctly practice the vest line

The vest line is a very beautiful line on the abdomen. Generally, women like to practice it. Women with a vest line will look very good in clothes. So what are the correct ways to practice the vest line? Let's take a look.

first step:

Lie flat on the yoga mat, bend your knees at 90 degrees, and cross your hands in front of your chest, or put them on both sides of your temples in a fist-holding gesture. But do not squeeze your temples, and do not hold your head with both hands. If you use your hands to pull your head upward during the movement, it will cause cervical pain in the long run.

Step 2:

Slowly bend your shoulders and torso up toward your knees. Notice that you want to bend your back, but don't try to lift your entire back off the ground. Just curl forward and bring your chest toward your pelvis.

Step 3:

At the top of the movement, intentionally give your abs an extra squeeze to achieve a full contraction, then relax and lower your shoulders back to the starting position.

1. Abdominal breathing

When you inhale, let your belly bulge, and when you exhale, let your belly tighten, which helps stimulate gastrointestinal peristalsis and promotes the discharge of waste in the body, thereby smoothing the airflow. When walking or standing, as long as you tighten your abdomen and cooperate with abdominal breathing, you can make the lower abdominal muscles firm and achieve the goal of a thin lower abdomen.

2. Push your legs up and stretch them

Prepare a yoga mat, support yourself with your forearms, make your forearms and upper arms 90 degrees, touch the ground with your toes, keep your body in a straight line, lift your hips slightly, tighten your abdomen, and stay for 3 seconds (a yoga mat can prevent arm injuries). Keep your left toe touching the ground, lift your right foot up, stay for 5 seconds, and then do the same with your other foot. Repeat the above two steps 12-15 times for one round, and do 3 rounds in total. This set of movements can train the muscles of the abdomen, back, and buttocks.

3. Toes touching the ground

Lie flat on your back, bend your thighs to a 90-degree angle, and keep your calves parallel to the ground. Place your hands naturally on both sides of your body, with your palms facing down. At this time, your whole body is tense, and your back is close to the floor. Then lower your left leg in two steps, starting from your hips only, with your toes pointing down to the ground, but your toes cannot really touch the ground. Then exhale, and return your leg to the starting position in two steps, and then do the same with your right leg. Repeat this action with both legs alternately, and do it twelve times for each leg.

1. Seated weight-bearing rotation

Sit on a chair, keep your lower back straight, do it with your hands or with weights, and rotate your body quickly and in a controlled manner. Keep your abdominal and back muscles engaged, hold for one minute, pay attention to the balance of your body, and don't rotate loosely for the sake of speed.

2. Supine Leg Raise

Lie flat on your back with your back close to the ground. Keep your abdominal muscles, especially those below the navel, tight. Straighten your legs and move up and down slowly at a constant speed. When lowering your legs, do not touch the ground. Pay attention to using the power of your abdomen instead of your body's inertia. Do 10 to 15 reps in one set, 3 sets or increase the number of sets according to your own situation.

3. Stand up with your belly curled up

Lie flat on your back with your legs at 90 degrees and your legs flat on the ground. Start from your shoulders and use the strength of your abdominal muscles to slowly lift your upper body, pausing at the position where your abdominal muscles feel the most uncomfortable. Slowly lower your body, also using the strength of your abdominal muscles to lower it in a controlled manner, and don't let your shoulders touch the ground. Coordinate your breathing and control the speed of both the upper and lower parts. For beginners, you can do 10 in a group, and do 3 groups. After you have a certain foundation, you can do 20 to 50 in a group, and then do 3 to 5 groups as needed.

1. Give up sweets

Sweets are very high in calories and fat, and can easily cause obesity. So if you want to lose belly fat, you must give up sweets, especially cakes, drinks, ice cream, etc., which you should not touch. But if you really want to eat sweets, it is recommended to eat fruits. The sugar in fruits is easy to digest and not easy to make you fat. Foods such as kiwi, apples, grapefruit, etc. are all good.

2. Eat more whole grains

Coarse grains are not only easy to fill you up, but also have a low fat content. However, few people eat them. Generally, our staple foods are noodles, rice, etc., but the calories in these are much higher than coarse grains, so you will get fatter and fatter. If you want to lose weight, you can choose to eat more coarse grains, which can speed up metabolism, promote gastrointestinal motility, etc., which is very helpful for fat loss.

3. Change the way you cook

Our daily eating habits are of great help for weight loss, so if you want to get a six-pack, the first thing you need to do is to change your cooking methods. The healthiest way is to steam it. This method is not only low in fat but also can preserve the nutrients of food, which is good for both weight loss and fitness. Because getting a six-pack requires reducing body fat, steaming, which uses less oil and salt, is the best method.