How do girls practice vest line? Nowadays, girls pursue not only thinness, but also vest line. Some girls even want eight packs of abdominal muscles, no worse than boys. So how do girls practice vest line? Come and have a look with me. Let's practice together!

How do girls practice vest line? 1

Action 1: Start at both ends.

Action essentials: lie on your back on the floor or yoga mat, and your legs are naturally vertical. Don't bend your knees. The arms are straight from the back of the head, and the palms can be properly brought together.

At the beginning of the movement, the arms and legs are gathered towards the middle of the body at the same time, that is, in front of the waist and abdomen, with the hips as the axis, so that the body is folded, and the back and thighs leave the ground. After that, it will return to its original state and complete a double-headed start.

Action 2: reverse belly roll

Action essentials: lie flat on the floor or yoga mat, lift your legs, keep your legs as level as possible, and don't bend your knees, so that your legs form an angle with the ground (you don't have to hook your toes when you start practicing).

The back should be close to the ground, the hands can be placed on both sides of the body, and the palms should be close to the ground to maintain balance.

Then the abdomen exerts force to get the buttocks off the ground. After a pause, they slowly fall back to the ground and complete a reverse abdominal roll.

Action 3: Russian distortion

Action essentials: Sit on the mat or floor, lift your legs, your knees can bend properly, but your calves and heels can't touch the ground (if it is too difficult at first, you can keep your feet balanced when landing, as shown in the animation).

Put your hands on your chest and use your abdominal muscles to turn to the left and right. During the whole process, keep your back straight and remember not to shake from side to side.

Learn these three simple tricks, practice them and persevere. I believe you can see your vest line soon!

How did the girl's vest line practice the 2-forward kick?

Lie on your back with your hands vertical to the ground, your feet touching the ground, and the rest of your body propped up. Pay attention to breathing, stretch your left and right legs alternately upward, and keep your knees close to your chest. A group of 20 times. Do four groups.

Sit-ups type

Lie on your back, with your legs bent, at a 45-degree angle to the ground. Pay attention to breathing and do abdominal rolling, 20 times in one group and 4 groups.

Flat bottom mountaineering

The flat plate is supported on the ground, and the feet climb forward alternately. Fast, as close as possible to the chest. One minute standard.

Russian distortion

Lie on your back, your upper back is off the ground, your knees are bent, and you do a belly roll posture. Hands clasped with fingers, arms straight. Swing your arms left and right with abdominal strength. Swing the arm left and right once, one group 15 times, ***3 groups. You can take a barbell piece weighing 1.5kg.

Flat plate support type

Kneel on the ground, bend your elbows 90 degrees, support the ground, make a fist, and your heart is up, about shoulder width.

Legs back, forefoot on the ground, legs straight, waist straight. Be careful not to bend over or arch your waist and hips.

It is said that if you stay flat for 5 minutes, you will win 1000 meters. Girls who don't want to run, do it with flat support! Finally, attach a funny cartoon. I hope everyone will be beautiful women in the vest line in the future ~