Reduce fat: The formation of vest line needs a low-fat figure, so we should reduce fat by controlling diet and increasing aerobic exercise. It is suggested to choose a low-calorie and high-protein diet, such as eating more high-protein and low-fat foods such as vegetables, fruits, chicken breast and fish, and avoiding high-sugar and high-fat foods.
Increase the exercise of core muscles: Core muscles include abdominal muscles, waist muscles and back muscles, and the strength and stability of these muscles are very important for the formation of vest line. It is recommended to carry out various abdominal and lumbar muscle exercises, such as belly rolling, flat support and sit-ups. Do core muscle training at least three or four times a week for more than 30 minutes each time.
Practice aerobic exercise: Aerobic exercise helps to accelerate fat burning and metabolism and accelerate the effect of reducing fat. It is recommended to do aerobic exercise such as jogging, brisk walking, swimming and cycling. , at least three or four times a week, each lasting more than 30 minutes.
Pay attention to posture and breathing: pay attention to correct posture and breathing when exercising core muscles to ensure effective stimulation of abdominal muscles and lumbar muscles. It is recommended to keep your body upright, cross your arms on your chest or put your hands behind your head, tuck in your abdomen when exhaling, and relax when inhaling.
Keep practicing: It takes unremitting efforts and patience to practice vest line. Keep a regular diet and exercise every day, check your progress regularly and adjust your plan. I believe you can practice a healthy and beautiful vest line.