The following 9 exercises of vest line, each action is done 20 times, at least 3 times a week, and the effect can be seen after 6 weeks.

Vest line exercise 1: Stand upright with one leg and lean forward.

Vest line practice action 2: Squat with bare hands

Practice vest line action 3: alternately press down and lift your knees

Practice action 4 of vest line: leaning with straight arm and leaning with bent arm

Practice action 5 of vest line: kneeling position, hands and feet on the other side.

Practice action 6 of vest line: elbow bends sideways and hips stand up.

Practice action 7 of vest line: supine, knees bent, half lift.

Vest line exercise 8: Lie on your back, bend your knees and lift your hips.

Practice action 9 of vest line: supine leg lifting and separation

Question 2: How do girls practice vest line? They have to exercise with their own weight.

Action:

1, supine leg lifting, 2, pedaling in the air, 3, belly rolling, 4, hands and feet from both sides, 5, supine touch the soles of the feet.

These basic movements can fully exercise your abdominal muscles. Do 3-5 groups of each movement, and each group is exhausted.

You can practice. Muscle exercise is regardless of age or sex, but the intensity is high or low.

Question 3: It is easiest for girls to practice vest line. In fact, women want to have their own vest line, and they don't need to go to any gym or any professional equipment. These are all unnecessary. As long as you are at home, you can easily practice the vest line and lose weight easily.

way

1, abdominal breathing

Let the abdomen bulge when inhaling and tighten when exhaling, which will help the gastrointestinal peristalsis and promote the discharge of waste in the body, thus making the air flow smooth. When walking or standing at ordinary times, as long as the abdomen is reduced by force and combined with abdominal breathing, the muscles of the lower abdomen can be tightened to achieve the purpose of slimming the lower abdomen.

2. Stretch your legs on the ground

Prepare a yoga mat, with the forearm supported on the ground, so that the forearm and the upper arm are at 90 degrees, the toes are on the ground, the body is kept in a straight line, the hips are slightly raised, and the abdomen is tightened, and it stays for 3 seconds (yoga mat can avoid arm injury).

Touch the ground with your left toe, lift your right foot, stay for 5 seconds, and then change your feet to do the same thing. 1 round Repeat the above two steps 12- 15 for 3 rounds. This set of movements can train the muscle strength of the abdomen, back and buttocks.

3. Toes touch the ground

Lie flat with your thighs bent at a right angle of 90 degrees and your calves parallel to the ground. Put your hands on your sides naturally, palms down. At this time, the whole body is tight and the back is close to the floor.

Then lower the left leg in two steps, starting from the hip, and the toes rush down to the ground, but the toes can't really land. Then exhale, return the leg to the starting position in two steps, and then change the right leg to do the same action. Repeat this action with your legs alternately, and do it twelve times on each leg.

4, supine alternate

The main exercise area of supine alternating method is lateral abdominal muscle. Put your hands behind your neck, bend your legs, and then push out one leg alternately. Note that the kicked leg has a certain distance from the ground, but not too high, so that the foot does not touch the ground, and then the other side. One elbow should be as close as possible to the knee joint of the other leg and controlled by the lateral abdominal muscles. Push each leg at least fifteen times and divide it into three groups.

5. Sit in a chair and lift your legs

Prepare a chair without rollers. People sit in front of the chair 1/3, keep their hands on both sides of the chair surface to keep balance, put their feet together, tighten their abdomen, and lean back slightly.

After tightening abdominal training, put your feet together and bend your knees to at least the same height as the chair surface, then put down your feet and step on the ground, and do 10- 12 1 round, * * for 3 rounds.

The purpose of using a chair without rollers is to avoid imbalance and injury when doing subsequent actions.

6, arm press chair

Hold your hands tightly and put your forearms on the chair surface. The upper arm and forearm are at 90 degrees, feet are shoulder width apart, and toes are on the ground. At the same time, you can hold your hips and abdomen for 30 seconds. This action can exercise the muscle strength of your arms, abdomen and lower body.

Don't bend over and put all your strength on your hips during the process, so as not to hurt your arm support.

7. Abdominal yoga

Sit on the floor with your back straight, your legs and knees bent, your feet flat on the ground, and your hands gently hold the back of your thighs.

Inhale, stand on tiptoe, keep your back and spine upright, and move your center of gravity back slightly. Exhale, straighten your left knee, stretch your toes upward, feel the tension of the muscles behind your thighs, and stay for 3 ~ 5 breaths.

Sit on the floor with your back straight, your legs and knees bent, your feet flat on the ground, and your hands gently hold the back of your thighs.

Keep your feet shoulder width apart, put your hands together on your chest, hold your chest and abdomen, relax your shoulders and get ready to inhale.

Keep your lower body still, exhale and turn right slowly, and feel the strength of waist and abdomen rotation. Slowly straighten your upper body, exhale and turn left.

When doing the action, keep your body balanced, with your pelvis facing straight ahead and your knees still. Don't turn the pelvis with your knees when turning. Avoid leaning forward when the legs are straight, and those with tight muscles at the back of thighs can bend their knees appropriately.

8. Bend your knees and lift your feet

Prepare a chair without rollers. Sit in front of the chair 1/3, put your hands on both sides of the chair to keep your body balanced, put your feet together, tighten your abdomen and straighten your upper body.

Bend your right foot, keep your left foot straight, then lift your left foot and straighten it, just like riding a bicycle. In the process of doing it, the back leans back slightly but does not arch the back. When you do 10- 12, it's 1 round, and * * * do three rounds, which can train abdominal muscles.

9. bend your legs and abdomen

Exercise the lower abdominal muscles by bending the legs and abdomen. Keep your upper body still, put your hands on your sides and bend your legs back to your abdomen. When your legs are down, your legs are straight and your feet don't touch the ground. At the same time, use the abdomen to control. Do fifteen in each group, repeat three groups, and you can rest for 30 to 40 seconds.

10, lying on your side and abdomen.

Keep your right forearm on the ground and walk up.

Question 4: How do girls practice the simplest sit-ups in vest line? Practice five groups every day, 30 in each group, to keep fit and practice vest line.

Question 5: How do girls practice vest line in the gym? The vest line does not need equipment, but mainly uses mats for aerobic exercise. Do 1: 30 hours of aerobic exercise at a speed of 6 kilometers per hour, and then:

1. Lie flat, lift your legs and reduce your abdomen.

: Lie flat on your back, protect the coccygeal vertebra under your hips with the palms of your hands down, and lift your feet straight together. In this process, the height of the foot does not exceed 45 degrees, and it remains suspended. The second measure: the abdomen is stretched hard to strengthen the muscle group.

2. Stretch the abdomen vigorously to strengthen the muscle groups: keep your head up and chest out, and let the hand shafts cross and touch your knees: bend your knees with your feet off the ground in a supine position, and gently touch your left knee with your right hand shaft, and do it once for a unit in the opposite direction. In this process, not only the upper body makes a rotation change, but also the knees touch the hand shaft in turn.

3, oblique torsion, abdominal contraction movement.

Oblique abdomen: do sit-ups and put your feet obliquely. You need to turn your folded feet to the left or right and do sit-ups in this position. After a few times, it's time to change sides.

4, swing left and right, bend your knees and abdomen.

Swing left and right, bend your knees and abdomen: straighten your legs and touch your toes with your fingertips: lift your feet vertically, lift your upper body with your abdomen and touch your toes with your fingertips, then lie flat immediately and continue.

At this stage, you need a diet, eat less and eat more meals, and the more kinds of food, the better. It is best to control the amount of each bite. Meat is mainly white meat, such as chicken, fish and beef. To control the amount, try not to eat high-fat pork and mutton. Do not eat too much salt.

Pay attention to the abdomen and buttocks when walking. After a long time, you will form a habit. This habit is no less effective than exercise.

Question 6: Girls practice vest line quickly. Four groups of supine belly roll, each group 15 times, four groups of supine leg lift, each group 15 times, and three groups of lateral belly roll, each group 15 times. The above training is 5 times a week. Don't eat staple food at night (reduce carbohydrate intake). No more drinks and snacks. Arrange aerobic exercise four times a week for more than 30 minutes each time. Running is recommended. It can be shaped in about two months. Don't pursue speed, let fitness become a part of life.

Question 7: How do girls practice vest line? Is flat support okay? Without losing weight, no abdominal strength training can turn you into a vest line. Because the energy used by muscles in strength training comes from sugar, not fat. So strength training can't directly reduce body fat.

Plate support is a kind of static exercise, which has a good effect on abdominal muscles.

If you want to show the vest line, you have to keep the body fat rate below 20%, which requires you to do aerobic exercise regularly with the participation of large muscle groups and strictly manage your diet. Aerobic exercise should not be less than 5 days a week, with each time lasting about 50 minutes, and the best effect is to keep your heart rate within 50%~75% of your maximum heart rate (220- age). The diet structure should be adjusted to a high-protein, low-fat and low-carbohydrate structure, and enough protein intake should be ensured every day to avoid muscle loss.

This is a schematic diagram of female body fat percentage. You can compare it yourself.

If you want the vest line now, you have to control your diet and do aerobic exercise. Diet control is mainly about the total intake and the structure of various nutrients. The total amount should not exceed the normal daily demand, and the structure should be high in protein, low in fat and low in carbohydrate. The most important thing here is to add enough protein! Otherwise, it will reduce the weight of muscles.

PS: My colleague (female) runs 12km 3-5 times a week, and now the body fat rate has dropped to 15%. However, due to protein's insufficient supplement, she is very hungry now and has an overwhelming urge to eat sweets?

Question 8: How do girls quickly practice the vest line 1? Prepare a yoga mat to avoid arm injury. The forearm supports the ground, the forearm is at 90 degrees to the upper arm, the toes point to the ground, the body is in a straight line, the hips are slightly raised, the abdomen is closed, and it stops for 3 seconds.

2. Lift your right foot, stop for 5 seconds, and then change your feet. Repeat the action of step 12~ 15. It is recommended to do it three times.

3. Lie on your side, with your right forearm supporting the ground, your upper arm at 90 degrees to your forearm, your left hand inserted into your waist, your upper body off the ground, your legs together, and your abdomen closed.

4. The upper body and lower body are off the ground, the upper arm and forearm of the right hand are kept at 90 degrees, and the left hand is raised to the sky 15-20 seconds before changing sides. This set of movements can exercise the muscle strength inside and outside the lateral abdomen.

5. Women need to practice vest line for more than 2-3 months, so it is recommended to take a day off, and the body fat 15- 18% is better.

Question 9: How do girls practice vest line? The vest line will soon practice several simple movements, which can be done at home, 1, flat support, 2, sit-ups, 3, lie flat, straighten your legs together, and then forcibly move to your head and waist as much as possible. I repeat, it works. Keep it up. It would be better if you have time to go to the gym to exercise, where there are many equipment.

Question 10: How do girls practice vest line in the gym? 15 minutes, vest line does not need equipment, mainly aerobic exercise with cushion. First do aerobic exercise at a speed of 6 kilometers per hour 1: 30 hours, and then: 1. Lie on your back, lift your legs, and abdomen: Lie on your back, with your palms down to the bottom of your hips to protect your coccyx, and keep your feet together and straight, with the height of your feet not exceeding 45 degrees. The second measure: the abdomen is stretched hard to strengthen the muscle group. 2. Stretch the abdomen vigorously to strengthen the muscle group: hold your head up and chest out, and let the hand shaft cross your knees: bend your knees in a sit-up position but your feet are off the ground, and let the right hand shaft gently touch your left knee and then do it once in the opposite direction. In this process, not only the upper body makes a rotation change, but also the knees touch the hand shaft in turn. 3, oblique torsion, abdominal contraction movement. Oblique abdomen: do sit-ups and put your feet obliquely. You need to turn your folded feet to the left or right and do sit-ups in this position. After a few times, it's time to change sides. 4, swing left and right, bend your knees and abdomen. Swing left and right, bend your knees and abdomen: straighten your legs and touch your toes with your fingertips: lift your feet vertically, lift your upper body with your abdomen and touch your toes with your fingertips, then lie flat immediately and continue. At this stage, you need a diet, eat less and eat more meals, and the more kinds of food, the better. It is best to control the amount of each bite. Meat is mainly white meat, such as chicken, fish and beef. To control the amount, try not to eat high-fat pork and mutton. Do not eat too much salt. Pay attention to the abdomen and buttocks when walking. After a long time, you will form a habit. This habit is no less effective than exercise.