Practicing vest line at home mainly depends on nine movements. The first action is to stand upright with one leg and lean forward. At this time, the right leg extends backward, but at the same time, the arms are straight to the right leg to form a straight line.
The second movement is called freehand squat, which means we can do normal squat.
The third action is to lift your knees alternately on your stomach, just like when we do push-ups, but straighten your hands and then kick your arms with your knees.
The fourth action is the action of straight arm lying support, bent arm diagonal support, or push-ups, alternating between straight arm straightening and bent arm support.
The fifth action is to kneel, and the other hand and foot sit and kneel, and then support with both hands. The right hand is sticking out too much, the foot is sticking out of the left foot, and the right hand is raised.
The sixth movement is elbow bending and hip lifting. This action is more difficult, that is, we lie on our side, support with our arms, and then support our hips with our knees.
The seventh action is to lie on your side and bend your knees. Lie flat in the air, then stand up with your feet and bend your knees. Then you raise your head through the strength of your abdomen, but don't let your waist leave the ground.
The eighth action is to lie on your back, bend your knees and straighten your hips. The action is to lie on your back, support your feet, and then lift your hip joint through the strength of your abdomen.
The last action is to lie on your back, lift your legs separately, just lie down, then straighten your legs and lean outward, and repeat this action when overlapping.