Generally speaking, if you have the habit of exercising, your waist and abdomen are very strong. As long as you keep exercising, you can lose excess fat in about two to three months and practice obvious vest line. However, if you have a lot of fat around your waist and lack exercise at ordinary times, it will take a long time to develop a sexy vest line.
How long does it take to practice the vest line once? If you want to make the vest line obvious, you must lose excess abdominal fat and stick to abdominal muscle exercise. No matter what you do, you should pay attention to arrange your time according to your tolerance. The more training times, the better, but to ensure the correctness of the action. It is best to exercise for 65,438+00 minutes, rest for three minutes, and only exercise for 20 minutes every day.
3 what should I pay attention to when practicing vest line? Choose the right training time and place. Try to keep the exercise time at the same time every day. No exercise this morning and exercise tomorrow night have no positive effect on the formation of vest line.
Try to exercise every day when your body and mind are at their best. Don't think about exercise just after waking up or before going to bed.
Training time should not be too long. Too long training time is not helpful to the shaping of vest line, which will not only lead to low training efficiency, but also easily produce side effects, such as the burden on spine and ligament.
Don't need too many training moves. You need to change different moves during training, but there is no need to choose too many complicated moves. Doing four movements at a time is enough to help you shape a sexy vest line. Too many action arrangements are easy for trainers to choose.
When training with moderate difficulty and intensity, you don't need to choose too difficult training movements and the intensity should not be too high. After a training, the difficulty is too great and too high, which makes people "lazy" and lack enthusiasm for exercise.
In order to accurately exercise the vest line in the sports area, it is necessary to reduce the excess fat in the abdomen and improve the strength of the abdominal muscles. Therefore, we should pay attention to the consistency of training content and training objectives during training, otherwise it will be a meaningless waste of time.
Training action standard Choosing the right training action is the key to training vest line, but the trainer should pay more attention to whether the training action can be completed in a standard posture. It is also a training action to stimulate rectus abdominis. If the posture is wrong, the training target will shift to the hips, waist and even legs, and the training purpose will not be achieved.
Aerobic exercise and anaerobic exercise combine to train running. Aerobic exercise will reduce fat content, but it will not bring real changes to muscles. Although anaerobic exercise can improve muscle therapy, it will not give you a real vest line. Therefore, when exercising, we should pay attention to making a systematic exercise plan and combining aerobic exercise with anaerobic exercise.
How to practice vest swimming as soon as possible: Swimming can not only improve cardiopulmonary endurance, but also burn body fat to a great extent, which will not cause excessive pressure on joints and help to relax muscles. It is a good aerobic training method.
Spinning bike: Spinning bike has great strength, which can make people sweat quickly and have obvious fat burning feeling. With fast-paced music exercise, it can mobilize the training atmosphere and effectively exercise muscles.
Turn over and roll up the abdomen: the exerciser lies on his back on the yoga mat, his legs are separated and slightly flexed, and the upper body is rolled up to one side by using the strength of the abdominal oblique muscle. After completing an exercise on one side, he can practice on the other side without completely touching the ground. This kind of exercise can effectively stimulate the internal oblique muscle and the external oblique muscle, making the vest line more sexy.
Side plate support: the exerciser lies on the yoga mat, with one elbow supporting the ground and keeping the upper and lower bodies in a straight line. This action is extremely difficult, which can not only stimulate the internal and external oblique muscles, but also exercise the rectus abdominis and transverse abdominis.