1: roll belly twenty. Bend your knees and put your hands behind your head. Roll the upper body into the abdomen to keep the lower body stable. Pay attention to the order when scrolling. Every time you move your shoulders, you need your shoulders and your back away from the ground. Don't force yourself with your arms. If you can't accumulate to the maximum range, you can set your own limit. 2: Suddenly bend your knees and lift your legs 20 times; Lie on your back, with your upper body on the floor, your waist close to the floor and your legs bent on your knees. One foot descends forward until it is almost parallel to the ground, but does not touch the ground. After a short pause, you can lift your knees on one foot or alternately. Rest time should not exceed 30 seconds, 3 times a week, 3-4 times a week. If you can't predict the number of times completely, as long as you can ensure the action standard, you should not follow it reluctantly, and several steps can be completed. Learning the correct breathing method (you can exhale while breathing and inhale when inhaling) is helpful to maximize the effect.

The fat content of women ranges from 17% to 23%, the lowest is 17%, and the fat content of women is about 20%. When the percentage of body fat reaches 20%, it can be separated. In a few days, abdominal muscle training will be conducted according to the training plan. Abdominal muscle training, abdominal exercises, such as abdominal contraction, slow double-headed movements must be done quickly and at low speed, because the muscles will further tilt and mobilize deep muscles in this way. Girls have an advantage in practicing vest line.

If you want to have a vest line, start practicing now!