Question 2: Do you practice vest line every day or every other day? You don't need too much abdominal exercises, that is, you don't need to practice every day. If there is a certain amount of fat in the abdomen, it is very important to exercise the vest line by running about 3 to 5 times a week.
Exercise method: 1, be sure to run, jog and sprint for 40 minutes to 1 hour. 2. If you have no conditions or don't want to go out, you can run for more than 45 minutes. Jogging or jumping in place four or five times a week. 3, sit-ups, 3-5 groups a day,
Remember not to do only 30 sit-ups in each group, otherwise you can't see the lines without abdominal muscles and sebum. Just for two things
Ok, don't do too many sit-ups. Once your muscles are formed, you should increase your running time. When exercising abdominal muscles, you must cooperate with aerobic exercise, preferably swimming, followed by jogging. Too many sit-ups will hinder your abdominal muscles, so it depends on your most
What do you want? Some people form muscles very quickly, and four abdominal muscles can be formed very quickly, so the 1 1 you want is gone, like this.
Only running consumes the energy of the body, and more side dishes can achieve the effect you want! 1. Sit-ups Sit-ups are the most basic action to exercise abdominal muscles, which helps to turn the fat around the navel into elastic abdominal muscles. Put your feet on the stool so that the angle between your hips and knees is 90 degrees from the side. Pay attention to leave no gap between waist and ground, and put your hands on your arms. The key at this time is to get up slowly, not too fast, and keep breathing. The coach stressed that to achieve the best effect, every movement should maintain quality.
The key to practicing abdominal muscles lies in details, not quantity. 2. lemonade drinking lemonade can help us eliminate toxins in the body, including various organs, purify and smooth the stomach, and effectively reduce the body's oil and inhibit the accumulation of fat. Experts explain that drinking a glass of lemonade before or after meals can not only inhibit the accumulation of fat, but also make us full of vitality and strengthen metabolism. Potassium in lemons can also effectively drive away edema. Experts suggest that adding lemon water to abdominal muscle exercise can make the effect of shaping abdominal muscles faster.
Question 3: How long does it take to practice vest line one day and how long can it take to get out? Half an hour at least half a year.
Question 4: How long does the vest line practice every day? The vest line is the highest realm of flat abdomen. There is no fat belly and muscle lines, but there are two upright muscle lines on both sides of the navel, which look like a vest, so it is called vest line. Training skills of vest line;
1 trick: lie flat, lift your legs, and abdomen: lie flat, palm down to protect the coccyx below the hip, and raise your feet together. During this process, the height of your feet should not exceed 45 degrees, and you should remain suspended.
Step 2: Stretch the abdomen vigorously to strengthen the muscle group: hold your head up and chest out, and let your hand shaft cross your knees; bend your knees in a sit-up position, but your feet are off the ground, and let your right hand shaft gently touch your left knee, and then do it once. In this process, not only the upper body makes a rotation change, but also the knees touch the hand shaft in turn.
The third measure: oblique twisting and abdomen. Oblique abdomen: Do sit-ups, and put your feet obliquely. You need to turn your folded feet to the left or right to do sit-ups in this position, and then complete them several times on different sides.
The fourth measure: swing left and right, bend your knees and abdomen. Swing left and right, bend your knees and abdomen: straighten your legs and touch your toes with your fingertips: lift your feet vertically, lift your upper body with your abdomen and touch your toes with your fingertips, then lie flat immediately and continue.
Question 5: How long does it take for vest line to exercise for three months? Basic exercises are quick. Four-pack abdominal muscles quickly set. Sit-ups, push-ups and abdominal shaping for four months. The above three kinds of projects, 30 in the morning and 30 in the evening. Remember to supplement high-protein substances and shape four abdominal muscles for three months, six pieces per month!
Question 6: How long does it take to practice vest line? If there is not much abdominal fat, 3 months if it is fast.
Practice the abdominal muscles of vest line or Chuanzi muscle, focusing on the reduction of abdominal fat. If the average woman has no fat in her abdomen, the Chuanzi muscle is basically there.
Exercise method of Chuanzi muscle:
1, you must run, jog and sprint for 40 minutes to 1 hour.
2. If you have no conditions or don't want to go out, you can run for more than 45 minutes. Jogging or jumping in place four or five times a week.
3, sit-ups, 3-5 groups, 30 in each group, exercise about 3 times a week. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. When exercising abdominal muscles, you must cooperate with aerobic exercise, preferably swimming, followed by jogging. In addition, for the exercise of 1 1 line, it is sometimes good to use flat support instead of sit-ups. The tray is also made in about 3 groups, each group is about 1 minute.
Dietary considerations for practicing Sichuan character muscle:
Lemonade drinking lemonade can help us eliminate toxins from the body, including various organs, purify and smooth the stomach, and effectively reduce the body's oil and inhibit the accumulation of fat. In addition, drinking ordinary soybean milk every morning also helps to reduce fat. Generally, low carbohydrate is used-the staple food is divided into three meals until you are not hungry, and occasionally your appetite is normal one day a week. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. Or the total amount of food is not much, eating less and eating more meals can also improve the metabolic rate and help to reduce fat. The food is light, the oil is corn oil, the meat is fish, the fat is low, and the fruits and vegetables are well matched. In addition, between meals, you can eat some fruits that are beneficial to the stomach, such as bananas, cucumbers, oranges and other fruits. These fruits can clean up the intestinal flora and play an important role in promoting the digestion of the stomach. Besides, fruit is rich in nutrients, which makes our body indispensable, so that we can supplement nutrition and lose weight.
Question 7: Every day, how long does it take to practice the vest line?
The vest line is the highest realm of flat abdomen. There is no fat belly and muscle lines, but there are two upright muscle lines on both sides of the navel, which look like a vest, so it is called vest line.
Second, analysis
You can't train fashionable abdominal muscles simply by exercising abdominal muscles.
If the body fat content is too high, you can't see the effect, and no part of your body can partial weight loss. Only aerobic exercise combined with correct eating habits can completely reduce fat.
Therefore, the premise of practicing perfect abdominal muscles is that body fat cannot be too high.
Three. conclusion
Aerobic exercise combined with abdominal muscle training, generally speaking, if you keep practicing for 2-3 months, your abdomen will show vest line.
Question 8: How long does it take for girls to practice vest line every day? It is best to do it in an orderly way according to the training plan formulated by the coach, reasonable diet and waist and abdomen courses. It takes at least one hour a day to have an effect, about three months, and it takes half a year to consolidate the effect.
Question 9: How many times a day do you practice vest abdominal muscles? It is enough for girls to practice the vest line well, and they don't need to be particularly developed.
The key point of practicing Chuanzi muscle (vest line) is the reduction of abdominal fat. If you have a good foundation (regular exercise habits and no fat in your abdomen), then I'm afraid you already have a vest line. If you only have a lot of abdominal fat, it will take several months to lose fat.
Exercise method of Chuanzi muscle:
1, if there is excess fat in the abdomen, you must run, jogging with sprinting for 40 minutes to 1 hour.
2. If you have no conditions or don't want to go out, you can run for more than 45 minutes. Jogging or jumping in place four or five times a week.
3, sit-ups, 3-5 groups, 30 in each group, exercise about 3 times a week. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. When exercising abdominal muscles, you must cooperate with aerobic exercise, preferably swimming, followed by jogging. In addition, for the exercise of 1 1 line, it is sometimes good to use flat support instead of sit-ups. The tray is also made in about 3 groups, each group is about 1 minute.
Question 10: When is the best time to practice vest line in a day? Five effective ways to lose weight through exercise can make you handsome and beautiful:
First, swimming to lose weight
Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight.
Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.
When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
Second, jogging to lose weight.
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.
When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.
Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.
Third, jump rope to lose weight
When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.
In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.
In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.
Fourth, climb stairs to lose weight.
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
Climbing stairs for 30 minutes can consume 260 kilocalories, which is more than * * 10 times, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800- 1500m.
Five, yoga diet
Yoga can not only keep fit, but also lose weight. Yoga diet is different from aerobic exercise. On the premise of respecting self-cultivation, it improves metabolism and accelerates blood circulation throughout the body, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat. In addition, we should also pay attention to some problems in exercise, such as warm-up, hydration, diet, etc., so that exercise can get twice the result with half the effort.
Warm-up process can not be ignored
Before exercise, the warm-up process can not be ignored, and it must be done fully. Warm-up before exercise can mobilize the enthusiasm of the body to the maximum extent, and at the same time mobilize the accumulated fat in the body, so that it can be fully burned in the subsequent exercise. Warm-up preparations should be made before any exercise, including yoga, pilates and other fitness programs that we think are more soothing.
These methods are introduced in the hope that obese patients can slowly control their weight through their own willpower, so as to obtain a healthy body.