The vest line is the highest realm of flat abdomen. It means that there is no fat in the abdomen, but there are also muscle lines. The two vertical muscle lines on both sides of the navel look like waistcoats, so they are called vest lines. It is the embodiment of good figure and health, and now it has become the fitness goal of beauty lovers. In the courses of KEEP, "vest training" has always been the training project with the largest number of participants, with a total of 62.58 million people completing the training, which shows its popularity.
How to practice vest line? Let's discuss it from the following aspects: misunderstanding, fat reduction and exercise.
Myth 1, practicing vest is practicing abdominal muscles.
When many friends talk about practicing vest line, they immediately think of waist and abdomen exercises, sit-ups, abdominal rolling and flat support ... Abdominal exercise is of course necessary, but there is a premise: the body fat rate is low enough to see vest line! If the body fat is high, even if you build muscles and hide behind the fat, you can only "keep it in the inner room and no one knows her"! Just like a mountain covered with thick snow, it has peaks and horns, and it is also covered with snow. Generally speaking, if the body fat rate is lower than 20, it is easy to get out of the vest line. My body fat is 26, which is a little high, but I still have a vest line, which is different from an individual. Everyone has different fat accumulation position and muscle mass. For example, the percentage of body fat in different parts such as upper limbs, abdomen and legs is different. A person with an overall body fat rate of 20% may have an abdominal body fat rate of 25% or higher. But what needs special reminder is that girls' body fat can't be too low! The proportion of female essential fat is 8- 12%. Stored fat consists of adipose tissue, and part of it is used to protect internal organs. Too low will lead to amenorrhea, menstrual disorder and other problems. Personally, I think 20 should be low enough.
With enough low body fat, it is possible to develop a "visible" vest line through abdominal muscle exercise. Therefore, students with higher body fat should lose fat first and then practice abdominal muscles.
Myth 2: Losing weight means reducing your stomach.
Reducing fat can't just reduce your stomach. Thin girls generally feel that they have more belly meat, but everything else is ok, so they want to lose weight, but losing weight is systemic. When reducing fat, where the fat is consumed first mainly depends on innate factors, such as heredity. The correct way is to reduce body fat through diet and exercise. The best way is to insist on aerobic exercise every day.
For the above-mentioned students who are very thin and only have a big belly, it may be related to sitting too long in work and study and accumulating fat. You can reduce fat through high-intensity exercise and avoid sedentary.
1, exercise ~ control the amount of exercise within the range of fat-reducing heart rate.
Since we should reduce fat before practicing waistline, let's study the problem of reducing fat first. I also mentioned in my last article that controlling the heart rate of exercise is the key to achieve the expected exercise effect. To reduce fat, it is necessary to control the heart rate of exercise at 60~70% of the maximum heart rate. For details, please see the previous article "Xiaobai Fitness Program Design (I)".
2, control diet ~ control the intake of fat and sugar
When losing weight, in addition to the traditional "calories", we should also consider the absorption rate, such as:
The absorption rate of fat is 96%
The absorption rate of sugar is 70%
Protein ~ There is no fixed value (protein that your body lacks is the upper limit that you can absorb).
It can be seen that the absorption and conversion rates of sugar, protein and fat are different. Therefore, if you eat 1000 calories of protein and you eat 1000 calories of fat, the result is completely different. Because protein can only absorb what you need, but the fat is almost completely absorbed. Therefore, it is not good to calculate the effect of diet with the concept of calories.
Protein is so important that you don't absorb it if you eat too much. Then, for people who want to lose fat, the best way is to control your sugar and fat intake, and then eat more protein foods, so that you will feel full.
Eat more protein food. How much should I eat? The main sources of protein are meat, eggs and milk. If you don't exercise, your daily protein requirement is per kilogram of body weight 1 gram of protein. If you exercise, you may need 1.5 grams of protein per kilogram of body weight. If you weigh 50 kilograms, you need 50 grams of protein every day.
Sit-ups are not recommended for abdominal exercises. Sit-ups, trunk flexion, the injury and protrusion of intervertebral disc are basically clear. In addition, many lumbar pains have also been proved to be closely related to trunk flexion. However, holding your head with your hands and pulling your neck forward too much can easily hurt your cervical spine. Just after practicing sit-ups for a few days, I gave up this method. Personally, I recommend a series of exercises such as belly rolling, anti-belly rolling and flat support. I recommend KEEP's "vest line formation" class. You don't have to find all kinds of moves yourself, just follow them. Pay attention when using the course, don't just watch the video, but look at the words, muscles and key points of each movement, so as to achieve the best sports effect.
After I joined KEEP in June this year, I began to practice with the course of "vest line cultivation" I practiced for more than ten times and found a vest line. It's not that I practiced the vest line for more than a dozen times, but that I lost weight and exercised my muscles for more than a year before, which laid the foundation for the vest line. After the body fat and muscle mass are satisfied, the vest line naturally comes out.
The previous year's exercise, mainly running and yoga alternately, one day running and the next day yoga, made my heart, lungs and flexibility exercise. I began to practice abdominal muscles deliberately in June this year. Of course, I hope I get better. There is also a very important reason, that is, to find an achievable goal for your own exercise, so that exercise is more meaningful and directional. When the vest line appeared, it was also quite a surprise, and it had a sense of accomplishment brought by sports.
As far as my personal exercise is concerned, I don't think it is necessary to go to the gym or take private lessons, but it is still necessary to learn the necessary fitness knowledge and understand my physical condition (physical fitness test, etc.). ), and draw up a fitness plan that suits you and implement it. Of course, if you feel that your self-discipline is not high and you can't find the feeling about sports at all, it is still recommended to find a coach to guide you first, and then adjust according to the situation after the master enters the door.
To sum up the vest line: fat reduction (exercise control exercise heart rate+high protein, low fat and low sugar diet)-> Abdominal muscle exercise (key points of KEEP course learning+video exercise)
So, dear friends, set yourself a small goal ~ vest line, let's work out together!