Do you know how to practice vest line? Having a beautiful and sexy vest line is the fitness purpose of many girls, so keep exercising, but in fact, choosing the right exercise time will get twice the result with half the effort. When is the best time to practice vest line? I'll teach you how to practice vest line. Let's have a look.
How to practice the vest line 1 1, choose the correct exercise movements, sit and close your legs.
Exercise site: rectus abdominis. Cooperate with exercise of rectus abdominis and oblique muscle outside abdomen.
Action essentials:
1, arms bent, palms on the ground, so that the upper body forms an angle of about 60 degrees with the ground.
2. Tighten your abdomen and lift your legs off the ground (only your hips touch the ground).
3, abdominal muscles force, legs close to the chest.
4. Slowly straighten your legs and return to the initial action.
Note: the legs should be closed quickly, extended as slowly as possible, and don't touch the ground all the way.
20/group, make 2 groups.
Exercise effect: Stimulating abdominal muscles has a good effect on exercising vest line. Supine and prone torsion
Exercise site: rectus abdominis, oblique muscle outside abdomen, transverse abdominal muscle deep in abdomen.
Action essentials
1, lying flat on the mat, legs straight, arms bent, hands and half-lying fists on ears respectively.
2. Inhale deeply to make the abdomen roll up to the highest point, then try to touch the knee on the other side of the body with one elbow joint, and straighten the other leg off the ground.
3. The abdomen is always in a tight state. Swing the body so that the elbow joint on the other side contacts the knee on the other side.
4. At this time, the bent leg side will return to the straight state, but keep off the ground, inhale during the rotation, breathe at the moment when the elbow joint touches the knee, and then practice repeatedly.
Note: it is suitable for people who have a certain foundation of abdominal muscle exercise.
Do it at least 20 times each time, and turn left and right once for one action. After reaching a certain level, gradually increase the number of times to reach 40-60 times in each group, which is most suitable for exercising vest line. Do 3-4 groups for each exercise.
Exercise effect: It is the best action for abdominal muscle exercise and a good choice for practicing vest line quickly. Sit and turn left and right.
Exercise abdomen: rectus abdominis and oblique muscle outside abdomen.
Action essentials
1, knees bent, arms straight on the chest, feet flat on the floor, back straight at an angle of 75 degrees with the floor surface.
2. Abdominal contraction pulls the body to twist the trunk, and the arm straightens and changes direction with the rotation of the waist and abdomen. Then twist to one side, return to the middle and pause for a second, then twist to the other side.
Note: this is a complete action, and the number of targets can be completed alternately. Generally, you can do 10-20 times left and right respectively.
Exercise effect: It can better stimulate the external oblique muscle of abdomen and train beautiful vest line. You can lift weights such as dumbbells, weightlifting and barbells to increase strength and speed up the training of vest line. Lie on your back and lift your legs.
Exercise site: lower part of rectus abdominis (lower abdomen)
Action essentials
1, lying flat on the mat, or a long flat stool (but both hands should be able to hold the stool stably). During exercise, the upper back, arms and hands remain motionless.
2. Keep your legs straight and lift your legs until your thighs are perpendicular to the ground; Pause, continue, repeat.
Note: during the movement, keep your legs together and straight, lift your legs no more than the vertical position, and don't leave the bench with your lower back, otherwise your back will start to exert strength. When the legs are lowered, don't let them touch the ground to keep the abdominal muscles tense. Do it 10-20 times each time.
Exercise effect: During the exercise, the abdominal muscles are always in a state of tension, which can exercise the abdominal muscles well to a certain extent, thus quickly practicing the vest line. Alternate supine method
Exercise site: lateral abdominal muscles.
Action essentials:
1, put your hands behind your neck, bend your legs, and then kick one leg alternately. Pay attention to the distance between the kicked leg and the ground, but not too high, so that the foot does not touch the ground, and then the other side.
2. One elbow should be as close as possible to the knee joint where the other leg flexes, and at the same time it should be controlled by the lateral abdominal muscles.
Note: Push each leg at least fifteen times and divide it into three groups.
Exercise effect: This method can exercise the lateral abdominal muscles and make the bilateral abdominal muscles exercise more evenly. In addition to training the vest line quickly, it can also make the lines of the vest line look better.
2, a reasonable diet
If you want to practice the vest line quickly, 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 miscellaneous grains rice with cereal potatoes, which is much better than flour and rice staple foods such as rice, steamed bread and noodles. Whether you eat coarse grains or white rice, you should make sure to supplement enough carbohydrates every meal. In addition, the intake of protein should be appropriately increased every day, which will help to replenish capacity and restore physical strength.
3. Ensure the frequency of exercise
Even the best exercise, if you can't ensure the exercise frequency, the abdominal muscles can't be continuously stimulated, and the vest line can't be trained quickly, then you should exercise at least once every 1-2 days.
4. Cooperate with aerobic exercise
If you want to practice charming vest line quickly, in addition to some abdominal muscle training, you should also cooperate with aerobic exercise, which can not only help to eliminate abdominal fat, but also enhance cardiopulmonary function, and has a good effect on vest line exercise, such as running, swimming, skipping rope and cycling.
How to practice vest line 2 1 When is the best time to practice vest line?
17- around 20 pm.
17:00- 20: 00 at night is suitable for exercising vest line, because at this time, human body's physical fitness is at its best, sports ability is at its peak, heart rate and blood pressure are also rising, and muscle speed, endurance and strength are also at their best. If you do vest line exercise during this time period, the effect will be better than other time periods.
2. How long is the best time to practice vest line at a time?
It is better to exercise for 20-30 minutes at a time.
The more exercise time, the better. Too long exercise time will cause muscle fatigue, while too short exercise time has little effect on muscle stimulation. Therefore, in order to have a good effect of exercising vest line, it is best to keep exercising for 20-30 minutes on the basis of ensuring the correct exercise movements.
It is best to practice vest line several times a week.
Not less than 3 times.
If you want to practice the vest line, you need to constantly stimulate your abdominal muscles, so that you can have an exercise effect. However, you need time to rest and recover after muscle exercise, so I suggest you exercise once every 1-2 days, and exercise at least three times a week.
4. What are the benefits of practicing vest line for shaping perfect figure?
This is a well-known benefit of exercising vest line, which can exercise sexy and charming vest line, make human body curve more perfect and help to shape perfect body shape. Enhance waist and back strength
In the process of exercising vest line, it can help to strengthen the strength of the back, which is conducive to the stability and activity of lumbar spine and spine, and can reduce the chance of low back pain. Exercise willpower
The exercise of vest line can not see the effect overnight, and it needs long-term persistence. Without strong willpower, it is difficult to stick to the end, which can achieve the effect of exercising willpower and physical endurance. Enhance immunity
Sticking to vest line exercise can enhance the overall function of the body, improve immunity, enhance physical fitness, and thus enhance the ability to resist diseases.
Having a beautiful and sexy vest line is the fitness purpose of many sister papers. To this end, we continue to carry out various exercises, but in fact, choosing the right exercise time will have a multiplier effect. When is the best time to practice vest line?
5, practice vest line pay attention to what effect is good.
1, friends with high sebum content need to reduce fat before practicing the vest line, because if the muscles are surrounded by fat, the vest line can't be seen no matter how well it is practiced.
2, every action must find the feeling of abdominal muscles to ensure the accuracy of the action.
3. Every time you practice the vest line, the lumbar spine should be firmly attached to the ground. Don't stand upright, spine flexion and extension is more effective.
4. When doing vest line training, you can't bend your head hard to avoid neck pain. Don't deliberately pull your head and neck by hand, just gently put it on your ear.