Let's start with a vest line diagram. Please identify exactly what vest line is.
See this proud figure, what else do you want from me? What is your current physical condition?
You must have heard that for people who are thin enough, the outline of vest line is obvious. If you want to practice vest line, the first thing you should think of is body fat rate. Your first task is to keep the body fat rate below 20%.
Generally speaking, women's body fat reaches 18%, with obvious vest line. Then why do you need to do strength? Because strength training can make muscle mass more obvious. The vest line is more prominent and the figure is more stylish.
If you want to lose fat, the first step is of course to lose fat. Reducing fat requires controlling diet and strengthening aerobic exercise. Of course, this is for personal physique. If you have a lot of abdominal fat, it is recommended to lose fat first. Thin people can reduce the amount of aerobic exercise, mainly in abdominal muscle training.
There is no shortcut to aerobic exercise, only long-term persistence. Run for at least 40 minutes at a time, at least 3 times a week, and persist for half a year. Of course, the speed of running is required, and jogging at a constant speed is the worst. Variable speed running and sprint running are better.
Warm-up and stretching before running can cushion high-intensity running and reduce the possibility of knee joint injury during running. After the body fat rate drops, try to start abdominal strength training. The strength is gradually improved.
Let's share some training moves of vest line.
1. Touch your knees and tuck in your abdomen.
The action of belly rolling can make the upper abdomen curl and exercise the upper abdominal muscles. Touching the knees and rolling the abdomen is a later derivative action. Many people are used to sit-ups when doing abdominal exercises. However, if you do sit-ups for a long time, it may cause problems such as waist injury and lumbar muscle strain.
Therefore, it is very important to ensure that the lower back is close to the mat in the process of belly rolling. From the beginning to the end, the back is always on the ground, the head is supported in both hands, but the neck is not dependent. Tighten the abdomen and rely on the thoracic vertebrae to drive the upper abdomen to curl.
2. Touch your ankles with your hands and tuck in your abdomen.
For women with more fat accumulation on both sides of the abdomen, this action can be done more, or roll sideways.
Lying on your back on the mat, your legs bend and naturally separate, and your calves are at 90 degrees to the ground. Keep your head in a neutral position, keep your arms straight, and rely on the peristalsis on both sides of your abdomen to drive your upper body to contact your heel. Be careful not to stand up and put your back on the mat.
Lift your back legs.
Many people belong to visceral obesity, with a flat abdomen but a protruding lower abdomen. You can lift your legs on your back to stimulate your lower abdomen. Stimulate the lower abdomen by rolling up the lower abdomen.
Keep lying on your back and raise your legs together so that your calves are parallel to the ground. Your knees drive your lower abdomen to contract, so there is no need to raise it too much. It is best not to empty your lower back to avoid injury.
4. Flat bracket
The above three movements are aimed at the training of rectus abdominis, and the flat plate can stimulate transverse abdominis very well. As a belt to protect the stability of the core, everyone has to practice. Practice transverse abdominis muscle, the core is more stable, and the power transmission is more convenient and fast.
This action is mainly supported by bending over, arms and elbows, and both feet and toes are on the ground, so that the whole body is a tightened flat plate from the side, and the waist should not collapse too much. It is right to feel pain in the front abdomen during the process. If your back is uncomfortable, you should stop.
In addition to the above movements, there are many kinds of abdominal movements. The above is the basic version of abdominal training. Fitness people skilled in practicing these basic movements can increase the difficulty of abdominal training.