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. Below I recommend the most effective way to lose weight around the waist.
10 minute exercise to build vest line.
First, abdominal breathing reduces the stomach.
Now that you consciously feel your breathing, do you feel that your breathing is very light? If you are not reminded, you will not pay attention to your breathing at all. In fact, the way we breathe in our daily life only provides basic oxygen for the body and helps to discharge waste gas, but it does not have the function of losing weight. If you can consciously try another way of breathing, you can use breathing to reduce your stomach! Yes, this kind of breathing is abdominal breathing. During abdominal breathing, the abdomen is exercised to a greater extent, as follows.
First, lie flat on the ground, bend your knees so that the angle between your thighs and calves is about 45 degrees. Then, put one hand on your stomach and the other hand on your lower back. Then inhale through your nose and hold it for 3 seconds, then open your mouth and exhale through your mouth and hold it for 6 seconds. In the process of exhaling, the hand placed on the stomach should be pressed down slightly until the hand placed on the back feels the back pressed down. Finally, exhale through your nose and put your hands on your stomach, from outside to inside, and repeat this for about 5 times.
Abdominal breathing can provide enough oxygen for blood and promote blood circulation, while * * * exercise can also promote the intestines and stomach and promote the discharge of intestinal waste.
Second, rub your abdomen.
Rubbing the abdomen is very similar to * * *. In fact, rubbing the abdomen can be said to be an upgraded version of the abdomen. Compared with the general abdomen, it is more targeted and needs the cooperation of other parts of the body. The specific method is: first, stand well, don't separate your legs, but close together and relax. Then reach out your hands, open your left palm and put it on the back of your right hand, and then keep your hands under your chest. Next is the specific abdominal rubbing action. Start with your hands from the position just now, push clockwise towards the abdomen, stay at the abdomen and waist for 3 minutes, and massage intensively.
This action is a wide range of abdomen * * *, which can reach the lymph of waist and abdomen in the process of practice, promote the work of lymphatic system, promote gastrointestinal peristalsis, accelerate blood circulation, and make the waste accumulated in the abdomen discharged smoothly, thus playing the role of thin abdomen. Pay attention to the speed and rhythm of hand movements when rubbing the abdomen. It doesn't need to be too fast. Too fast will increase the strength, too hard will affect the operation of internal organs. I suggest you practice once every morning and evening.
Third, the action of beating the abdomen.
After introducing the simple abdominal breathing and abdominal rubbing, we should introduce the flapping action, which is mainly aimed at the biggest enemy of abdominal obesity-excess fat. The specific methods are as follows: first, stand upright in situ, slowly adjust your breathing, keep breathing naturally and relax your body. Then put your fingers together and bend the back of your hand slightly. Then pat the abdomen with this hand posture. You can hear a low "bang, bang" sound when shooting, and there is no pain. Flap continuously for 5~ 10 minutes, and then relax.
In the process of practicing movements, abdominal muscles can be effectively exercised because of their constant beating, which can also promote blood circulation in the abdomen, promote abdominal fat, make fat easier to decompose and consume, and prevent fat accumulation. It should be noted that flapping doesn't require much force. Flapping with the empty palm is to prevent the abdominal muscles from being damaged by excessive stress. In addition, the beat should also master the rhythm. This set of movements can be performed not only during the rest time, but also when you are walking normally, which can speed up thin belly.
The vest line can also be practiced like this.
1 trick: lie flat, lift your legs and reduce your abdomen.
Lie on your back, lift your legs, and tuck in your abdomen: Lie on your back, with your palms down to protect your coccyx below your hips, and your feet together and straight up. During this process, your feet should be no more than 45 degrees high and remain suspended.
The second measure: the abdomen is stretched hard to strengthen the muscle group.
Stretch the abdomen vigorously to strengthen the muscle group: keep your head up and chest out, and let your hand shaft cross your knees: your feet are off the ground, bend your knees in a sit-up position, let your right hand shaft gently touch your left knee, and then do it again as a unit. In this process, not only does the upper body make a rotation change, but the knees also contact 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 and do sit-ups in this position. After a few times, it's time to change 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. Use with slimming belts under various brands.