Having excellent figure proportion and graceful figure lines can enhance a person's charm index, control more beautiful clothes and make you more confident.

Women want to have vest lines, and boys want to have abdominal muscle lines. Whether it is abdominal muscles or vest line, this is the standard of good figure. It is difficult for people with high body fat rate and insufficient fitness self-discipline to have a good figure.

To have clear muscle lines, we must first control our body fat rate below 20%, because muscle tissue is under the fat layer, and excess fat will cover the muscle. No matter how hard you train your abdominal muscles, you can't get them back.

The method of brushing low body fat rate can not rely on local training, but on systemic aerobic exercise, such as skipping rope, jogging, aerobic and so on. Keep exercising for 40-60 minutes every day for 2 months, and the body fat rate will naturally decrease, and the waist and abdomen will also become smaller.

The second step, scientific abdominal muscle training, makes your abdominal muscles stand out. Some people do abdominal muscle training every day, but their abdominal muscles can't stand out. Why?

Before you practice abdominal muscles, you should know a few things:

1, the symmetry of abdominal muscles is determined by innate genes, not by acquired efforts. Abdominal muscle training can only thicken muscle lines, but can't change the shape of abdominal muscles. In other words, our innate genes determine the shape of your abdominal muscles.

2. Abdominal muscles are a small muscle group, and it is impossible to train multiple abdominal muscles simply by rolling the abdomen. Abdominal muscles are composed of transverse abdominal muscles, rectus abdominis, oblique abdominal muscles and oblique abdominal muscles. We need to add Russian rotation, supine leg lifting and other actions to fully stimulate abdominal muscle lines.

3, you don't need to punch in the abdominal muscles every day, but the exercise effect will be poor every day. Abdominal muscle training can keep training once every other day, give the muscles a certain rest time, and let the muscles grow sturdily.

4. The carving of abdominal muscles is not a once-and-for-all thing. Practicing abdominal muscle lines does not mean that you can keep your abdominal muscles forever. Once abdominal muscle training is stopped, after a period of time, the muscle lines will degenerate and the abdominal muscles will gradually disappear. If you want to maintain your abdominal muscles, you'd better keep training 2-3 times a week.

Finally, I recommend a group of abdominal muscle training suitable for novices, with each movement 15 times, and repeat 3-4 groups, so that you can effectively develop abdominal muscles and vest lines!

Action 1, supine belly roll

Action two, lie on your back with your ends up.

Action 3, lie on your back and roll your knees.

Action 4, Russian twist

Action 5, sit back with scissors legs.

Action 6, Bird Hunting Dog

Stick to 6 movements for 60 days, and I believe that your abdominal muscle lines will be highlighted soon!