Quick method of charm goddess vest line
1, abdominal breathing
Abdominal breathing is to bulge the stomach when inhaling and tighten it when exhaling. This is the most basic training for friends who practice yoga or vocalization. The advantage of abdominal breathing is that it can stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, thus making the air flow smooth.
When we usually walk or stand, as long as we contract the abdomen and cooperate with abdominal breathing, we can make the muscles of the lower abdomen tight and achieve the goal of slimming your lower abdomen. You may not be used to it at first, so you must stick to it.
2. Toe landing method
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.
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.
3, supine alternate method
The main exercise area of this supine alternating method is the lateral abdominal muscles.
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. One elbow should be as close as possible to the knee joint of the other leg and controlled by the lateral abdominal muscles. Push each leg at least fifteen times and divide it into three groups.
4. Bend your legs and abdomen.
Lower abdominal muscles are exercised by this method of bending legs and abdomen.
First, keep your upper body still, put your hands on your sides, and then bend your legs and abdomen. When your legs are down, keep them straight and don't touch the ground. At the same time, use the abdomen to control. Do fifteen in each group, repeat three groups, and you can rest for 30 to 40 seconds.
5. Get up and curl up.
Lie flat, legs at 90 degrees, legs flat on the ground. Starting from the shoulder, use the strength of abdominal muscles to slowly lift the upper body and stop at the most uncomfortable position of abdominal muscle contraction. Put it down slowly, but also use the strength of abdominal muscles to put it down in a controlled way, and don't let your shoulders touch the ground.
With breathing, the upper and lower parts are controlled at a constant speed. The primary part can be 10, which is divided into three groups. After a certain foundation, you can use 1 to divide into 20-50 groups, and then divide into 3-5 groups as needed.
6, sitting load-bearing rotation
Sit in a chair, keep your lower back straight, and your body can turn around quickly in a controlled way, whether you are unarmed or carrying a load. Keep the abdominal muscles and back muscles hard for one minute, pay attention to the balance between the left and right, and don't turn loosely for the sake of speed.
7. Lift your legs and put them on your back.
Lie flat with your back close to the ground. Keep the abdominal muscles, especially those below the navel, in a tight state. Keep your legs straight, walk slowly up and down at a constant speed, and don't touch the ground when you put them down. Pay attention to replacing body inertia with abdominal strength. 10~ 15 1 group, 3 groups or increase the number of groups according to your own situation. Sports diet
8. Touch your toes
Lie flat on the ground, straighten your legs and lift them perpendicular to the ground, keep your legs still, use the strength of abdominal muscles to tighten and drive your body up, touch your toes with your hands, use the strength of your abdomen and shoulders to go up, hold for 50 seconds, and repeat 2~3 groups.
9. air bike
Lie flat, put your hands on your sides naturally, keep your back close to the ground, straighten one leg forward, and tighten the other leg in the direction of your body, as if you were stepping on a bicycle in turn. Straighten your legs as close to the ground as possible, and use the strength of the abdominal oblique muscle to tighten and fold your body to the opposite side. Every movement is in place, both sides are balanced and breathing at a constant speed.
If you want to increase the difficulty, you can sit on the bench. In order to keep balance, your body needs to use more abdominal strength.
10, step on the ground!
Tighten your abdomen and take quick steps with your legs alternately, just like climbing a mountain. You can persist for 20~30 seconds at first, and those who have a certain sports foundation can persist for 1 minute or do 50~ 100 at a time.
Method of practicing vest line
Exercise to reduce fat
Body fat percentage is the proportion of body fat weight in the whole weight of human body, also called body fat percentage, which reflects the amount of body fat. The lower the body fat rate, the more obvious the muscle lines will be. 8%~ 10% is the competitive state reached by very few female athletes; When it reaches 1 1%~ 13%, the dorsal muscle is exposed and the division of the external abdominal oblique muscle is more obvious. 14%~ 16% dorsal muscles are exposed and abdominal muscles are more divided.
Pay attention to breathing
For sedentary office workers and young mothers, abdominal fat is the killer of perfect figure. So how to take away excess fat by sitting and breathing? First, adjust the sitting posture. When inhaling, the abdomen expands, and when exhaling, the abdomen tightens. Can help stimulate gastrointestinal peristalsis, promote the excretion of waste in the body, and smooth airflow. Remember to use abdominal breathing when walking and standing. As long as you persist for a period of time, not only will your abdomen become flat, but even the posture of walking with your head held high will become charming.
Run for half an hour every day.
Set aside 30-50 minutes for jogging every day. Jogging is an aerobic exercise. After jogging for 30 minutes, the fat in our body will start to burn. By sweating, we can know that fat is burning by fire. Sweating can also discharge waste from our bodies, which is beneficial to physical and mental health.
Reinforce the trunk
Stand up straight, put your hands up to your face, bend back, and stop at the limit position of your body. 10 second; Slowly recover your body, lean forward and abdomen, straighten your hands, look at your fingers and stretch your back as much as possible; (Note: Inhale pull-ups, exhale forward, series connection can stretch abdominal muscles and strengthen back muscles. )
Sit down and turn around
Find a suitable chair to sit up straight, keep your back straight, start with your bare hands (you can carry loads later), and turn around quickly in a controlled way. Keep the abdominal muscles and back muscles hard for one minute, pay attention to the balance between the left and right, and don't turn loosely for the sake of speed.
pay attention to the diet
Don't overeat, eat less and exercise more, and eat something high in protein. Or you can eat protein powder directly. Ming Xi, the supermodel in Victoria's Secret, usually has a simple diet. She drinks milk and eats high-protein foods such as eggs and chicken white meat. For the beautiful vest line, we should also pay more attention to diet!
The correct way of walking
A famous personal trainer told students in Tsinghua University that as long as you walk correctly, you can walk out of the vest line! He said that many people walk on their legs, which is wrong. If you resume walking on your abdomen, you can get out of the vest line!
Easily practice four postures of vest line.
The first trick: abdominal breathing
Abdominal breathing is to bulge the stomach when inhaling and tighten it when exhaling. This is the most basic training for friends who practice yoga or vocalization. The advantage of abdominal breathing is that it can stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, thus making the air flow smooth.
When we usually walk or stand, as long as we contract the abdomen and cooperate with abdominal breathing, we can make the muscles of the lower abdomen tight and achieve the goal of slimming your lower abdomen. You may not be used to it at first, so you must stick to it.
The second measure: tiptoe landing.
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.
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.
The third measure: supine alternate method
The main exercise area of this supine alternating method is the lateral abdominal muscles.
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. One elbow should be as close as possible to the knee joint of the other leg and controlled by the lateral abdominal muscles. Push each leg at least fifteen times and divide it into three groups.
The fourth measure: bend your legs and abdomen.
Lower abdominal muscles are exercised by this method of bending legs and abdomen.
First, keep your upper body still, put your hands on your sides, and then bend your legs and abdomen. When your legs are down, keep them straight and don't touch the ground. At the same time, use the abdomen to control. Do fifteen in each group, repeat three groups, and you can rest for 30 to 40 seconds.
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