First of all, let's be clear about one thing. The vest line is the same as the abdominal muscles. It's actually something everyone has, except that some people are fat and the muscles in their bellies are wrapped in fat, so of course you can't see the lines. Therefore, for girls with high body fat rate, they must not be eager for quick success and instant benefit, but must lose weight first, which is what fitness people often say. So how to reduce fat? The only way is to control both diet and aerobic exercise. Controlling diet doesn't mean that you can't eat, but don't eat those high-calorie things. Try to eat some coarse grains and fruits and drink plenty of water to promote metabolism. Aerobic exercise includes running, brisk walking and swimming. , until the body fat rate drops to the normal standard, then start practicing vest line, instead of practicing vest line first and then reducing fat. This must be clear. Next, several schemes for practicing vest line are introduced.
Most friends who don't know about fitness will think that sit-ups are the best way to exercise vest line. In fact, this action is more about exercising the buttocks. If the action is not standardized, it will also hurt your spine, shoulders and neck. In contrast, abdominal rolling has more obvious stimulating effect on abdominal muscles and vest line, and a certain amount of abdominal rolling every day can increase the weight of abdominal muscles.
Plate support is also our most common way to exercise vest line, but this movement is not as fine as belly rolling, because the main exercise is the core. With the strength of the core muscles, we can also complete the following actions relatively easily. This action can be practiced to the shoulders, back, buttocks and the whole abdomen at the same time, and the stimulation of the abdomen is the most obvious, so anyone can practice this action, even if they don't plan to practice vest line and abdominal muscles, they can try this action as a warm-up and so on.
Knee lifting and prone can stimulate rectus abdominis to the greatest extent. First, push-ups should be done, but they don't have to be done. Instead, use your abdominal muscles to lift one leg forward, stop at the apex for a while, and then change sides. It should be noted here that every time you complete an action, you must breathe, and don't hold your breath for persistence, so the effect will be greatly reduced.