Abdominal Breathing Long-term abdominal breathing exercise helps to tighten abdominal muscles, achieve the purpose of slimming the lower abdomen and shaping the vest line.
Action essentials:
1, let the stomach bulge when inhaling and tighten it when exhaling, which will help the gastrointestinal peristalsis and promote the discharge of waste in the body, thus making the air flow smooth.
2. 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.
The vest line is the highest realm of flat abdomen, without fat abdomen, with muscle line, which is characterized by two upright muscle lines on both sides of navel. Belly rolling has the function of exercising abdominal muscles. During exercise, the abdominal muscles are in a tight state, which helps to turn the fat around the navel into elastic abdominal muscles. Long-term persistence can practice vest line.
Action essentials:
1, lie on your back on the yoga mat, bend your knees 90 degrees, put your feet flat on the ground, separate your legs slightly, and put your hands around your chest or gently stick your ears;
2. When you get up, keep your lower back off the ground and roll up your upper body with the strength of the upper abdominal muscles (no more than 45 degrees). Slowly bend your shoulders and torso upward so that they are close to your knees. Be careful to bend your back, but don't try to lift your whole back completely off the ground. Bend forward so that your chest is close to your pelvis.
3. After about 2 seconds, lie down slowly (don't lie flat completely, lie flat on your shoulders), and match the breathing rhythm (exhale when you get up, inhale when you lie down).
Compared with the basic belly roll, the hip flexion strength is reduced to the maximum due to the posture of hanging legs. If you want to complete the belly roll, the upper part of the abdominal muscles must be sufficiently weak, so the ability to shape the vest line is relatively high.
Action essentials:
1, lie on your back on the yoga floor, with your legs slightly apart and your heels high.
2. Use the strength of abdominal muscles to roll up the upper body until the shoulder blades leave the ground.
You can roll up your body again without falling to the ground completely.
Plate support is a static exercise, which can * * all the muscles in the core, as well as the rectus abdominis and oblique abdominis muscles related to vest line. It is very helpful to practice plate support often.
Action essentials:
1, prone, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet stepping on the ground;
2. The body leaves the ground, the trunk is straight, the head, shoulders, hips and ankles are kept in the same plane, the abdominal muscles are tightened, the pelvic floor muscles are tightened, the spine is elongated, and the eyes are naturally drooping. Look at the ground about 30 cm away from your fingers and keep breathing evenly.
3. Put your palms under your shoulders, so that you can exercise triceps brachii and chest muscles at the same time, without putting pressure on your shoulders.
Nowadays, many girls regard the vest line as the representative of sexy figure, so they will try their best to practice in various ways. Here are the simplest moves to practice the vest line.
V-yoga can exercise and strengthen abdominal muscles very well, which is very effective for practicing vest line.
Action essentials:
1. Sit up straight, keep your back straight, bend your knees, hold the soles of your feet with both hands, inhale, straighten your right leg up, and shift your center of gravity to your hips.
2. Exhale, leave your left foot off the ground, keep your hips balanced, and breathe naturally for 3-5 times.
3. Straighten your left foot upward, exhale, keep your legs as close to your upper body as possible, and keep your legs and spine straight.
4. Keep your legs close to your upper body and face, breathe naturally for 5- 10 times, and then slowly lower your legs.
Leg lifting on your back can exercise abdominal muscles and lower abdomen, relieve the fat accumulation of lower abdomen, and also have a good exercise effect on vest line.
Action essentials:
1. Lie flat with your back close to the ground. Keep the abdominal muscles, especially those below the navel, in a tight state.
2. Keep your legs straight and walk slowly up and down at a constant speed. When you put them down, your legs don't touch the ground Pay attention to replacing body inertia with abdominal strength.
3, 10~ 15 1 group, 3 groups or increase the number of groups according to your own situation.
In the process of cycling in the air, * * * has a remarkable effect on the lower abdomen, which can help to shape the vest line faster.
Action essentials:
1, lie on your back on the mat, with your hands straight, palms down at your sides, legs together and knees bent.
2, the abdomen is tightened, the neck is relaxed, the upper body is still, the legs move to the body, and the thighs gradually approach the abdomen.
3. Keep your left leg close to your abdomen and slowly push your right foot up while inhaling. When kicking, the toes hook inward until the right leg is 90 degrees vertical.
This action of supine leg winding can effectively * * * the internal oblique muscle and the external oblique muscle, making the vest line more sexy.
Action essentials:
1, lie on your back on the yoga mat, with your upper body slightly raised and elbows on the ground.
2. Use the strength of the abdominal oblique muscle to slightly raise your legs and draw a circle.
Nowadays, many girls regard the vest line as the representative of sexy figure, so they will try their best to practice in various ways. Here are the simplest moves to practice the vest line.
Toe touchdown exercises can exercise abdominal muscles and make vest line more linear.
Action essentials:
1. First, lie flat. Bend your thighs at a 90-degree right angle and your calves are parallel to the ground. Hands naturally lie flat on your sides, palms down. At this time, the upper body should be tight and the back should be close to the floor.
2. 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.
When the abdominal chakra is twisted from left to right, it can reach the abdominal muscles well and shape the vest line.
Action essentials:
1, legs are bent into triangles, and the upper body forms a 45-degree angle with the ground.
2. Twist the abdominal muscles left and right. The action lasts for 45 seconds. It is recommended to do 50-60 groups at a time.
How to practice vest line more quickly and effectively? In order to practice the vest line more quickly and simply, in addition to the actions mentioned above, it is best to do the following:
Want to use aerobic exercise to quickly train charming vest line, in addition to some abdominal muscle training, aerobic exercise should also be combined, which can not only help to eliminate abdominal fat, but also enhance cardiopulmonary function. It has a good effect on vest line exercise, such as running, swimming, skipping rope, riding a bike and so on.
If you want to practice the vest line quickly with your diet, you should pay attention to a reasonable diet, choose and use foods that help to improve metabolism, especially staple foods, and try to choose coarse grains, such as making coarse grain rice with cereals and potatoes, to ensure that enough carbohydrates are added to each meal. In addition, the intake of protein should be appropriately increased every day, which will help to replenish energy and restore physical strength.
Ensuring the exercise frequency is the best exercise, but if the exercise frequency is not guaranteed, the abdominal muscles will not last and the vest line will not be developed quickly, so exercise at least once every 1-2 days.
Don't choose a single exercise to exercise. When practicing vest line, don't just use a single movement to exercise. It is best to rotate three or four movements, which will have a better effect on the abdomen.