If you are a thin person and want to practice vest line, congratulations. Your vest line is actually very easy A friend told me before that thin people can have faint abdominal muscles as long as they laugh often. This is well-founded. Thin people have less subcutaneous fat and less homework to do in the early stage. We often have the experience of laughing until our stomachaches, which is actually abdominal abuse.
If you accidentally gain weight, you must not accumulate too much subcutaneous fat if you want to come up with a vest line, so the first step should be to reduce fat. If you want to start fitness, you should pay attention to your diet.
First, reduce the intake of foods with high fat content, such as fried foods, which are not good for health and will increase waist and abdomen fat, as well as cheese, butter and foods with high starch content that girls like very much.
Secondly, the minimum calorie value for a person to maintain basic physiological functions is probably calculated by using your weight in kilograms ×24 (hours). Based on this, it is very convenient to cultivate the habit of paying attention to food calories at any time. The calories and ingredients of food are listed on the packaging bag. If you don't know, you can look it up on mint. com。 In addition, the conversion formula of calories and calories is 1KJ=4. 186 calories, that is, if 100g on the packaging bag is 1000 KJ and the unit is kilojoules, then the converted calories are:1000/4./kl.
After eating, let's talk about the method of practicing vest line.
First, do sit-ups. If there are other people around you, ask them to hold your feet. If you are alone, find the foot of the bed or the foot of the wall, and roughly control your feet. Do sit-ups, do 3 groups every day, 30 in each group, which can be done alternately with the ones introduced later.
Second, flat support, the popular flat support movement in the past one or two years, although it just stays in place, don't underestimate it, because this movement uses the muscles of your whole body to maintain the balance of your body, especially the waist and abdomen above your hips, which is very effective in shaping the vest line. In the past, it only lasted for 30 seconds at first, and then 65,438+0 minutes and 2 minutes. Not only was the abdomen strong, but the arm strength was also great. It must be noted that the waist should not collapse, the shoulders should not exceed the elbows, and the hips should not be higher than the shoulders.
Third, belly rolling, can be said to be the most abdominal exercise, is my most annoying but also my favorite exercise, with the best effect. The main exercise is the rectus abdominis, and also the lateral abdominal curl, mainly training the external oblique muscles of the abdomen, as shown below. I can't seem to play the animation. You can go to major video websites to search, watch and learn by yourself.
It is mainly the above three simple but persistent movements that help to train the vest line. Another small suggestion is to get into the habit of having your stomach closed at any time. My father once taught me that when a girl sits and walks, she doesn't know how to tuck in her belly. She carries her whole body on her back and has no temperament at all. My dad may be wrong, but if she can get into the habit, your waist and abdomen will certainly not be exaggerated. Come on!
In addition, the pictures are all from the Internet.
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