1, from both ends. Action essentials: lie on your back on the floor or yoga mat, and your legs are naturally vertical. Don't bend your knees. The arms are straight from the back of the head, and the palms can be properly brought together. At the beginning of the movement, the arms and legs are gathered towards the middle of the body at the same time, that is, in front of the waist and abdomen, with the hips as the axis, so that the body is folded in half, and the back and thighs leave the ground. After that, it will return to its original state and complete a double-headed start.
2, anti-abdominal rolling. Action essentials: lie flat on the floor or yoga mat, lift your legs, keep your legs as level as possible, and don't bend your knees so that your legs form an angle with the ground. The back should be close to the ground, the hands can be placed on both sides of the body, and the palms should be close to the ground to maintain balance. Then the abdomen exerts force to get the buttocks off the ground. After a pause, they slowly fall back to the ground and complete a reverse abdominal roll.
3. Russian distortion. Action essentials: sit on the mat or floor and lift your legs. Knees can bend properly, but calves and heels can't touch the ground. Put your hands on your chest and use your abdominal muscles to turn to the left and right. During the whole process, keep your back straight and remember not to shake from side to side.
Step on the air bike. Prepare a yoga mat and do cycling in the air. It should be noted that the abdomen must be tightened when doing the action. "vest line" exercises abdominal strength. While tightening the abdomen, keep the upper body still and start to move the legs so that the thighs are close to the abdomen. Pedaling a bicycle in the air can be done for 40 minutes a day, five times a week.
Precautions:
Abdominal muscles, like other muscles in the body, need time to recover. When they receive intensive training, a day or two of recovery time is necessary. If you do some abdominal exercises and then wake up the next day to do more, this exercise will not stimulate the abdominal muscles as deeply as usual.
2. Ignore compound exercises. If it is wrong to strictly practice the isolation of the vest line, don't forget to incorporate the complex movements such as hard pulling, squatting and pushing into the training plan, which will exercise every inch of abdominal muscles.
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