Generally speaking, long-distance jogging, spinning, HIIT and other aerobic exercises can effectively reduce excess fat in the body. When the body fat is controlled at 15%, it is easier to exercise abdominal muscles.
2 How do girls practice vest line Before you want to practice vest line, you may already know that vest line is a line, because each muscle is independent of each other. The vest line is actually the intermuscular incision of rectus abdominis, medial oblique muscle and lateral oblique muscle. Since the vest line is a manifestation of "tearing" between abdominal muscles, girls practicing vest line is actually "practicing" abdominal muscles. When your body fat percentage is low enough, your abdominal muscles are easy to see.
Therefore, the vest line is not simply practiced, and you need to systematically reduce fat.
3 Lose excess abdominal fat, do whole-body aerobic exercise, and then do corresponding local exercise. For example, if you want to lose weight, you can do sit-ups and belly rolls.
Many people don't know how to exert their strength correctly when practicing sit-ups. You can practice the advanced version of sit-ups first, which is called "belly rolling". Lie flat on the yoga mat with your knees bent 90 degrees. You can cross your hands on your chest or put them on both sides of your temples in a fist posture. But you can't squeeze your temples, and you can't hold your head with your hands. If you pull your head up by hand during the movement, it will cause cervical pain for a long time.
Slowly bend your shoulders and torso upward so that they are close to your knees. Important: 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.
At the highest point of the movement, deliberately put extra pressure on the abdomen to achieve full contraction. Then relax, lower your shoulders and return to the starting position.
Do a lot of aerobic exercise. Since there is meat on your stomach, it means that your body has less muscles and more fat. It is also related to abdominal obesity. Aerobic exercise is a good tool to reduce fat, and its fat-reducing effect is aimed at the whole body. If the whole body fat is reduced, the belly fat will also be reduced.
Aerobic exercises that ordinary people can choose include long-distance jogging to lose weight, rotating to lose weight, weight loss exercise to lose weight and so on. If the knee is often uncomfortable, you can use swimming and elliptical machine to lose weight.