Speaking of vest line, Mabel Yuan is probably the hottest in the fitness field. As an actress who was hacked in a mess, she didn't complain, and she was moping all day. But with their own actions to cultivate a super version of Mabel Yuan, is the queen of vest line. I have never seen her on the cover of fashion magazines such as Bazaar and ELLE, and attend various activities. Her face value has improved several grades, and she also has skin and firmness that can be broken by blowing bombs. She proved her hard work and positive attitude towards life with her own actions. She is also a woman, and as a woman, you can do it, as long as you dare to think and do it!

Maybe you will buy a poster with beautiful muscle lines and stick it in your bedroom or dormitory, or use it as a screen saver and wallpaper of your mobile phone, but your daily fantasy will only become a concept that flashes in your mind. Without action, it will never change Maybe you will complain that she is a star. Of course she can do it, but you are just an ordinary person! When you have this general idea, Bian Xiao just wants to say that I will serve you, even if I don't help the wall. Really, if you really think so, I promise you are hopeless! Your male god is getting farther and farther away from you, and the person you love won't want to play with you, really!

Change is not as difficult as others say. As long as you put on your sportswear, your favorite sports shoes, go to the gym or track and field, and start swinging your hands and feet, the exercise will begin! It's that simple! Of course, if conditions permit, it is certainly recommended that everyone who wants to exercise do a physical fitness test before exercise to see if they have high blood pressure. Fatty liver? Balance ability? To what extent does the blood vessel harden? Sub-health low bone density? Only when you have a clearer understanding of your body can you avoid unexpected events in the process of exercise to the maximum extent, so as to make a detailed and targeted training plan for your next training.

Then a training plan is the real training. The next few abdominal muscle training moves will make your abdominal muscles feel more obvious:

1. Lie on your back, bend your knees and roll your abdomen (20 times in 4 groups)

This is a variant action after abdominal roll training. After all, the training effect is not good because you always do belly rolls. Therefore, starting posture: After lying on your back on the yoga mat, you can spread a soft pad or blanket from the lower back to the buttocks, which will fill the gap between the lower back and the ground on the one hand and protect the stability of the lower back spine on the other. Then lift your legs off the ground, bend your knees so that your thighs are vertical to the ground, and raise your hands horizontally in front of you so that your straight arms are 60 degrees from the ground. Angle. Exercise process: when the core is tightened, the upper body is lifted off the ground, mainly above the scapula. Dual-core fingers can move in the direction of the instep of both feet and then return to the starting position. Of course, it should be noted that the upper back should not be completely back to the ground, but should be slightly raised.

2. Touch the heels on both sides of the back (4 groups *20 times)

This action can be a good exercise for the left and right flanks that are difficult to train at ordinary times. Starting posture: After lying on your back on the yoga mat, bend your knees and spread your feet to the ground about shoulder width. Put soft cushions or blankets under your back and hips, and naturally put your hands on your sides. Exercise process: after the core is tightened, the upper part of the scapula is lifted off the ground. After the arms are lifted off the ground, the palms of both hands are opposite, then the fingertips of the palm of the left hand touch the heel of the left foot, and then the fingers of the right hand touch the heel of the right foot to feel the contraction of the muscles on both sides of the abdomen, once on the left and once on the right. .

3. Side push-ups (4 groups *20 times)

This action is also to better exercise the muscles of the side abdomen. Starting posture: Lying on the yoga mat on your side. First, the right side of the body is supported on the ground with the forearm bent with the right arm, and the instep of the right foot supports the lower limbs of the body. Only the forearm of one arm supports the ground, the outside of the right foot supports the ground, and other parts of the body are suspended. Exercise process: the core is tightened, and the left hand surrounds the small abdomen of the body. The main purpose is to let the right hand touch the right side of the abdomen, so that it feels contracted during exercise. Do push-ups on the right side of your body, and pay attention to adjusting your breathing during exercise. 20 times on the left and 20 times on the right.

4. Supine leg lifts (4 groups *20 times)

To say that the first movement trains our upper abdomen, then this movement is to better stimulate our lower abdomen. Starting posture: After lying on your back on the yoga mat, keep your feet straight and close together, and then put your back and buttocks under a soft mat or blanket. Naturally put your hands at your sides, and then press your hands under your hips on the mat. Exercise process: after the core is tightened, lift the lower limbs off the ground, lift them up to the position where they are disposed of with the ground, feel the citrus contracted in the lower abdomen, and then put your legs in the starting position, but be careful not to get your feet close to the ground.