Vest line and mermaid line

Summer is here! Do you still want to be wrapped in loose clothes all summer? Are you still worried about your bulging abdomen? Are you still wondering how to do it? After reading this article, you will understand!

"Hell-like" abdominal muscle training is terrible, and self-esteem can finally climb out of the gym completely exhausted!

Speaking of "horror", why are so many people scrambling to practice?

Tight and flat abdomen is the motivation for many girls to enter the gym, and vest line is their only concern! Abdominal muscles are the standard for men. Strong abdominal muscles can not only bring changes to your figure, but also get more girls' love! Who doesn't want it?

There are three conditions for vest line and mermaid line.

Lower body fat: waist and abdomen are easy to accumulate fat. If we want our waist to look slim and tight, we must first get rid of excess fat. There is also a saying that "many people have thin abdominal muscles, not from practice." Therefore, lower body fat is a necessary factor.

A certain muscle thickness: vest line and mermaid line show the outline of abdominal muscles, so it is easier to see the outline by exercising abdominal muscles and thickening them a little.

Strong deep muscles: Strong deep muscles in the abdomen (also known as core stability) can help us form the habit of abdomen contraction, making the whole abdomen look tight, and it is not easy to bulge and look bloated in normal life.

How to own vest line and mermaid line?

First of all, people with obese abdomen lose fat first. People with too much abdominal fat should do aerobic exercise and anaerobic exercise before starting abdominal muscle exercise, and subtract the excess abdominal fat. This so-called obese person, the standard is that the body fat rate is higher than 15%. This kind of fat will cover the abdominal muscles, so you must reduce the fat before practicing the abdominal muscles.

Secondly, having a certain muscle thickness requires a comprehensive abdominal muscle training.

Abdominal muscle training project

The following is a set of abdominal muscle training plans. The intensity of this sport is moderate. It is suggested that each action be completed 15 times, and each action should be done in 4 groups. With the increase of abdominal strength, the training times and the number of groups are gradually increased. Abdominal muscle training takes place every other day.

① Hanging vertical suction leg

Key points: keep the core stable, keep the pelvis neutral as far as possible, and don't swing back and forth too much. Inhale vertically in the legs, exhale and abdomen before closing the legs, spit out all the air in the abdominal cavity as far as possible, and stop the control 1-2 seconds.

(2) Suspension side leg attraction.

Key point: It is the same as the first action point, except that the direction of leg suction has changed. Finish the action on one side first, and then continue the action on the other side.

③ Abdominal curl

Key point: lying flat on the bench, there is a little knowledge. Putting your legs on the lever can avoid the exertion of iliopsoas muscle and exercise abdominal muscles better. Every time you roll your abdomen, you should empty the air in the abdominal cavity, and keep your neck relaxed and don't mend it.

4 sitting posture sucks legs.

Key point: This action can be used as the pressing action of the first action. Note that the back is not bent. Don't use force on the waist when sucking legs, otherwise it will cause low back pain after exercise.

⑤ Sitting posture rotates left and right.

Key points: keep your feet slightly off the ground, keep your back straight, turn to one side while looking at the ground, and try to contact the pad surface on the same side with your hands.

As long as we stick to abdominal muscle training and increase the strength of rectus abdominis and oblique abdominis, vest line and mermaid line are not dreams!

Exercise the deep muscles at the core.

Finally, exercise the deep muscles of the core: do supporting actions as long as possible, arrange 3-4 groups, pay attention to tightening the core (abdomen), tighten the hip muscles and relax the neck, and don't borrow.

① flat bracket

Key points: the arm is bent at right angles, the elbow joint is placed directly below the shoulder joint, supported by toes and forearms, the whole body is kept straight, the core is exerted, and the buttocks are tightened, so that the body can be kept as stable as possible and this movement can be maintained for as long as possible.

② lateral support

Key points: the elbow joint is also placed directly below the shoulder joint, and the feet are stacked as the support point. The waist and abdomen should not collapse, and the core should continue to exert its strength.

Advantages of supporting action: This action can effectively exercise the core muscle group and its deep muscle group, mainly shape the waist and abdomen lines, and also reduce back injuries and relieve waist pain caused by core instability.

When the core strength of abdominal muscles is improved, whether it is training the back or hips and legs, it will achieve twice the result with half the effort. Because the core waist and abdomen strength is the most important strength hub area of the human body, and the core strength is an important strength area to coordinate the upper and lower strength of the body. This kind of training combines various movements, strengthens abdominal muscles and core strength, and improves the overall core strength needed for fitness training.

I wish you all a perfect waist! .

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