How to build vest line?
First, warm-up training (the coach reminds us to do some warm-up training before doing any training, so that we can fully exercise our muscles, reduce sports injuries, and thus better improve the sports effect)
Two or three movements can easily create an attractive vest line.
1. Russian distortion
First, lie flat and put our legs away. Gently touch the ground with your back foot and tighten your abdomen. Turn the upper body left and right, don't move too fast, feel it with your heart, and feel the abdominal muscle force every time you turn. Left and right 10, ***3 groups!
2.v-shaped flexion and extension legs
Put your hands behind your left and right waist and keep steady when you do it. At the same time, the feet are straight, the legs are close together, and the heels are off the ground 15cm. This action needs us to do it 20 times in a row!
Stretch your back
Lie flat on the yoga mat, lift your legs up at a 90-degree angle, lift your back, and try to touch your toes with your hands. The action lasts for 30 seconds. It is recommended to do 15 groups at one time. At the beginning of this exercise, just put your hand as close to your foot as possible, but don't push.
dietary respect
In addition to the fruits and vegetables I used to eat, I should pay attention to eating less starchy foods (eating less doesn't mean not eating). I have been eating more protein, because enough protein can grow muscles, but it is difficult to grow muscles only by eating fruits and vegetables!
Keep practicing 15 minutes every day, and the next beauty queen is you!
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