Diet control: It is necessary to maintain a reasonable diet to reduce fat and show vest line. To control the total calorie intake, it is suggested to control the daily calorie intake and pay attention to a balanced diet. Increase protein intake to help build muscle, and give priority to healthy sources of fat and carbohydrates. Rational distribution of vitamins, minerals and cellulose in diet.

Aerobic exercise: Aerobic exercise helps to reduce fat and enhance cardiopulmonary function. Choose aerobic exercise suitable for individuals, such as running, swimming, cycling or skipping rope. It is recommended to do at least 150 minutes of aerobic exercise every week, lasting more than 30 minutes each time.

Core muscle training: the training of core muscles helps to shape the vest line. You can do abdominal, waist and back exercises, such as sit-ups, flat support, abdominal roller and so on. At the same time, we should also train other muscle groups, such as chest muscles and back muscles, to improve the overall muscle balance.

Careful analysis: during the training process, you should carefully analyze your body reaction. Gradually increase the intensity and difficulty of training to ensure proper rest and recovery. Perseverance, no impatience, pay attention to communication with professional coaches to ensure the correctness and effectiveness of training methods.

Matters needing attention in practice

Reasonable diet: vest line is the definition of muscle, but reducing fat is also the key. Maintain a reasonable diet and avoid excessive calorie intake. Increase the intake of protein, and pay attention to control the intake of carbohydrate and fat. You can consult a professional dietitian and make a suitable diet plan according to your personal situation.

Perseverance: It takes time and persistence to exercise the vest line. Develop the habit of regular exercise and maintain a stable training frequency. Don't expect to see the effect immediately, be patient and gradually improve the intensity and difficulty of training. Comprehensive training: the training of vest line needs comprehensive exercise of core muscles and whole body muscles. In addition to core training, you can also carry out aerobic exercise and whole-body strength training to help reduce fat and strengthen overall muscles.