1, how to practice the vest line
1, belly roll exercises
Abdominal roll-ups are sit-ups with correct posture. Unlike physical education class's practice during our school days, we don't need to press our feet on the waist and thigh muscles, but use the rectus abdominis to exert strength. Getting rid of the old idea of how to do more sit-ups in a short time and learning the correct belly roll posture is the king of sit-ups to practice vest line. Lie flat on the fitness stool, put your feet together on the ground, with your calves perpendicular to the ground, your thighs perpendicular to your calves, your waist attached to the stool surface, your hands clasped behind your head, leaving the stool surface in the order of head-shoulder-upper back-lower back, your abdomen squeezing and contracting inward, and your whole upper body curling. Make sure your waist doesn't leave the stool surface during the whole process. Exhale before the action, let the chest recover, and then inhale when you lie down after the action. This will make the vest line a complete straight line.
Step 2 lift your knees
Stretch the abdomen vigorously to strengthen the muscle groups: hold your head up and chest out, let your hand shaft cross your knees, bend your knees and sit-ups but your feet are off the ground, and let your right hand shaft lightly touch your left knee and make another defense unit. In this process, not only does the upper body make a rotation change, but the knees also contact the hand shaft in turn.
3, pedaling in the air
Lie flat on the yoga mat with your back and hips touching the ground. Hands clenched on both sides of the head, arms moderately open, one leg raised, as if slowly boarding the bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
4.curling
Sitting posture: curl your right leg, stretch your left leg to the back of your body, hold your hands tightly on your head, inhale, abdomen in and chest out, stretch your body to the left as far as possible for a few seconds, return and exhale, and then repeat on the other side to concentrate on exercising the muscles on both sides of your waist, which can play a role in slimming your waist.
5. Walk hard on the abdomen
Walking with abdominal strength requires strengthening abdominal muscle strength and changing the habit of exerting strength. If you simply strengthen your abdominal muscles, you still can't use them when you walk. It is difficult to find the feeling of abdominal muscle strength simply by changing the walking posture. Applying the strength induction of abdominal muscles to walking and using abdominal muscles to exert strength when lifting legs will not only make abdominal muscles exert strength to temper vest line, but also relax thigh muscles and make legs longer. When walking in daily life, let the crotch on the same side naturally move forward instead of twisting the crotch. Pay attention not to deviate from the crotch forward, and the front side of the thigh root is hardly bent, which can also lengthen the visual effect of the leg. Under the professional guidance, only by walking in this way can we exercise our abdominal muscles and get out of the long legs and vest line.
Step 6 eat a reasonable diet
If you want to gain muscle, you must arrange your diet reasonably. Drink more milk, eat more high-protein food, eat less greasy food and eat more healthy food.
2. How do women eat vest line?
1, Whole wheat food can help you lose weight.
Whole wheat food refers to the food made by grinding wheat without bran into flour. For example, our common graham crackers, whole wheat bread, oatmeal, popcorn, oatmeal, buckwheat steamed bread, brown rice and coarse grains are all whole wheat foods. They contain a lot of vitamins, minerals and cellulose, which not only have high nutritional value, but also can promote intestinal peristalsis and effectively reduce belly fat.
2. Unsaturated fat will attack abdominal fat.
Dried fruits, olives, fish and beans are rich in unsaturated fats. You can reduce your stomach by ingesting unsaturated fatty acids, and you can easily lose weight without strictly controlling calories. So it's best to keep eating this kind of food every day, but don't overdo it, don't exceed 4 spoonfuls.
Step 3 eat more liquid food
Want to reduce belly fat, but also pay attention to diet. In diet, you can eat more liquid foods, including porridge, soup, soybean milk, freshly squeezed juice and other liquid foods. Eating this kind of food during weight loss can prevent excessive calorie intake. Moreover, liquid food is easy to digest, which can prevent the belly from bulging after satiety, help to clear the waste in the intestine and promote defecation.
4. Eat more fruits and vegetables and honey.
There are many foods in life that can help you lose weight quickly, such as vegetables, fruits and honey. I suggest you take them every day. In fact, you don't need to make much changes in your diet, just add these foods to your three meals. The consumption of fruits and vegetables should not be less than 500 grams, and honey should be about 50 grams.
5. Drink less sugary drinks
Eating a lot of sugar will make the body acidic, not only the skin and spirit will get worse, but also the metabolic cycle will be affected. In addition, most common commercial beverages use fructose, even inferior sugar products such as high fructose corn syrup. Eating too much is not only easy to gain weight, but also a high-risk group of diabetes. In order to lose weight quickly, you must drink less sugary drinks.
6. Eat less cold food.
Eating cold food often can make your body mistakenly think that you are in a cold state. In order to protect the body, the defense mechanism will start to accumulate fat. The most important thing for women is the uterus, and fat accumulates outside to naturally form a small belly. Although it's hot now, it's pleasant to drink ice drinks and eat ice cream, but it's better to eat less for the sake of health and figure.