The clear vest line is an upgraded version of the small waist line, showing no fat, and the vest line has two clear muscle lines besides the flat abdomen, which is very eye-catching and eye-catching.

The appearance of vest line is not easy, she needs your efforts. We know that Mabel Yuan's vest line was trained by self-discipline and fitness, but when she indulged a little and didn't exercise often, the vest line soon disappeared.

The vest line of the goddess is the pursuit of many girls in the process of losing weight and shaping. However, many people will go into a misunderstanding that they can practice vest line by insisting on vest training. But after two months of persistence, they found that there was no muscle line in the abdomen, and the small belly was still tenacious. The only difference is that the stomach is a little tighter than before, but the dimension has not decreased at all. This makes them very discouraged, and 90% of them will want to give up.

Many people will experience this kind of training misunderstanding. Fitness first strengthens the brain. A vest training program is not suitable for everyone. It may be suitable for thin people, but it is not suitable for girls with small stomachs and high body fat rate.

Then, how do girls need scientific exercise to get twice the result with half the effort if they want to practice vest line?

First of all, you should be clear that the emergence of vest line is based on low body fat rate.

When your lower abdomen, body fat rate exceeds, then no matter how you abuse your abdomen, it is difficult to see the vest line. Because the abdominal muscles are under the adipose tissue, your fat covers your abdominal muscles. Generally, girls can be considered obese if their body fat rate exceeds 24%, while some people are not fat in limbs, but their stomachs are small, which is mostly the manifestation of excessive visceral fat.

Whether the subcutaneous fat exceeds the standard or the visceral fat exceeds the standard, you need to strengthen aerobic exercise, brush fat and reduce the body fat rate, instead of simply practicing abdominal muscles.

How to reduce body fat rate? You need to start from two aspects:

One is to strengthen aerobic exercise mentioned by the author above. Running, swimming, playing ball and dancing are all good choices. If you have a good physical foundation and fitness foundation, you may wish to carry out high-intensity training, choose HIIT or skipping training, which will help reduce muscle loss, improve cardiopulmonary function and prolong fat burning time. Insist on training at least 4 times a week.

The other is to manage the diet. Many girls always like to eat some desserts, cakes, milk tea and biscuits. These calories are high and it is easy to make them fat. If the diet is not well controlled, then no amount of exercise will be in vain.

I suggest you cook three meals, eat less take-out and afternoon tea, give up midnight snack and all kinds of snacks, eat only three meals, and eat some fruits and vegetables with high fiber and low calorie when you are hungry. The daily calorie intake is suggested to be around 1400- 1600 calories, which can not only meet the basic nutritional needs of the body, but also make the body produce calorie deficit and realize the function of burning fat.

When your body fat rate drops below the standard level, the vest line is easy to show. At this time, you need to strengthen the abdominal muscle training and make the waistcoat lines clear.

Therefore, abdominal training is the second step you need to take!

If you don't train for the abdomen, then the abdominal lines will be relatively flat, and the charming vest line will not necessarily be revealed. In order to highlight the vest line more clearly, you need to stimulate the abdominal muscles to achieve further growth and thickening, so that the vest line can come out again.

The following is a vest training for a group of abdominal muscles. It only takes 15 minutes to finish before going to bed. Stick to 1 month, and the charming vest line will appear!

Abdominal rolling

Reverse abdominal roll

Lie on your back and tuck in your abdomen.

Side support knee lift

Lie on your back, bend your knees and turn around.

Each action 15 times, two groups are enough.