Many people always feel that the sense of muscle and line has been cultivated for too long, and they are afraid that they will not persist. In fact, you haven't found the right way yet. Just build the muscles you want to build, whether it's the vest line or other innate feelings. Therefore, a set of calisthenics brought by Bian Xiao today is aimed at those friends who have fat stomachs or no sense of lines. A set of movements that can train the vest line in 28 days, don't miss it easily!

Action 1: Lift your legs high.

Keep your body upright, put your hands on your sides, lift your thighs parallel to the ground, and land your toes first. Pay attention. Keep your body stable and don't shake too much. A group of 30 seconds, repeat two groups every day.

Action 2: Roll your belly and touch your knees.

Put the palm of your hand on the front side of your thigh, touch it up when you roll your abdomen, touch your knees with your fingers, exert force on your abdomen, and lift your chest to the shoulder blades off the ground. Be careful not to let your shoulders fall to the ground. One group 15 times, two groups a day.

Action 3: reverse belly roll

Exhale and retract your legs. Tighten your abdomen when you close your legs, and your hips are slightly off the ground. Be careful not to let your whole back off the ground. Keep your shoulders and upper body close to the ground. One group 15, two groups a day.

Action 4: Pedal your bike in the air.

Put your hands on your head, above your back and your legs off the ground. The abdomen is tightened and the knees are alternately kicked forward. Be careful not to turn your upper body. Keep your straight legs close to the ground, but don't touch the ground. One group 15, two groups a day.

Action 5: Hold your head and stand up.

Lie on the ground with your legs close to the ground. Put your hands on the back of your head. When you exhale, tighten the scapula and upper back muscles, feel the strength of these muscles, and lift your upper body. Be careful not to shrug your shoulders, your shoulders should sink. One group 15, two groups a day.

Action 6: plank raises his knees sideways.

Flat posture, one leg bending, thigh abduction, copying knee joint to the outside of elbow. Recover and change the other leg.

Action 7: Alternate stretching of hips and psoas muscles.

Lunge posture, chest out and abdomen in. Cross your hands above your head. The front legs are tilted backward on the same side, feel the stretching of the front thigh and pelvic muscles, and be careful not to sink the hips too much.

This is the end of today's training. How do you feel? Continue to refuel tomorrow. You can have a flat belly and an enviable vest line in 28 days. What are you waiting for? Don't let fat interfere with your charm. Believe in yourself, it is easy to change the status quo, as long as you are willing to work hard! You are sure to succeed! Finally, I wish every reader can have the most perfect figure!