Many friends think that practicing vest line means practicing abdominal movements and increasing abdominal muscles. In fact, the most important step has been ignored by you. The first step of practicing vest line is not to roll your abdomen, not to support your flat plate, not to practice a lot of abdominal movements, but to do some aerobic exercise, balance your diet and reduce your body fat rate. The simple explanation is that if your body fat rate is too high, no matter how you practice your abdominal muscles, your muscles will be covered with thick fat and you will not be able to form a vest line. Speaking of which, many fairies should have found the reason why they can't practice the vest line. Regarding aerobic exercise, Bian Xiao recommended jogging here. Jogging is not only simple and convenient, but also very effective. In terms of diet, Bian Xiao suggested not eating pork, eating more beef and mutton, eating more vegetables and eating less meals, which can achieve a good fat-reducing effect. When your body fat rate drops below 25%, then we can go to the second step, do some abdominal exercises and practice the perfect vest line.
Action 1: pedal in the air.
Lie naturally on the yoga mat, with your arms tightly attached to the ground and your back not lifted. Then slowly lift your hips and legs to a position about 30 degrees from the ground. First bend the left leg and the right leg to keep straight, then slowly straighten the left leg, slowly bend the right leg, alternately straighten and bend the legs, and so on. Don't be too stiff when you do the action. The whole movement should feel like pedaling a bike. Keep breathing evenly and slowly when doing the action, and move as slowly as possible, not too fast. If you feel pain in your waist, then what you are doing is wrong. You should raise your legs slightly to form a larger angle with the ground. When doing this action, pay attention to the slight lifting of the hips and the hooked feet. When you do this, you will feel slight tightness and pain in your abdomen, which is normal, indicating that your muscles are stretching and contracting.
Action 2: Four points of support
When doing this, keep your front paws on the ground, kneel on the ground, put your knees together, and then support the ground with your arms. Pay attention to ensure that the arms are at a 90-degree angle with the body, the body is at a 90-degree angle with the thigh, and the thigh is at a 90-degree angle with the calf. On the basis of maintaining the above movements and angles, slowly lift your knees off the ground and support the ground with the forepaws of your arms and feet. Keep your abdomen tight, be careful not to hunch over and keep your knees off the ground. Pay attention to breathe gently and evenly while maintaining support. When you do this action, you will feel a strong sense of tightness and contraction in your abdomen. This action can well stimulate the eight abdominal muscles of the whole abdomen, thus effectively practicing the vest line.
Action 3: Simple insecticidal style
This action is more complicated. First, naturally lie on your back on the yoga mat, and then raise your arms in a targeted manner. Keep your palms facing each other so that your arms are at 90 degrees to the ground. Then, lift your legs and bend your knees, with your calves at 90 degrees to your thighs and your thighs at 90 degrees to the ground. Note that the hips are slightly raised, but the waist should be close to the ground and not off the ground. Then slowly lower the left arm to the head, and at the same time lower the right leg together with the left arm until it forms an angle of 30 degrees with the ground, and then slowly recover after a pause of one or two seconds. After the same action, put down your right arm and left leg. Still at an angle of 30 degrees to the ground, stop for a second or two to recover. So alternate cycle. There are several points to pay attention to when doing this action. First, don't leave your waist on the ground, otherwise it will cause low back pain or waist injury. Third, move as slowly as possible, not too fast. The correct feeling of doing this action should be that the waist is very relaxed, and when the hands and arms are put down, there will be obvious tension in the whole abdomen.
Action 4: Abdominal muscle activation
When doing this, naturally lie flat on the ground, then slowly lift your legs and bend your knees, keeping your thighs at 90 degrees with your body and your calves at 90 degrees with your thighs. Then lift your shoulders slightly and lift your arms slightly off the ground. Keep this posture, arms straight, palms straight. Keep this posture, arms straight, palms straight. Shake your arms up and down quickly, tighten your abdomen, and always keep your abdomen tight. Keep breathing evenly and slowly throughout the movement, not too fast. When doing this action, be careful not to stretch your head hard, otherwise it will cause neck pain and damage your neck. To avoid this mistake, you can put your chin close to your neck.
Action 5: Real fasting training
Exhale slowly, exhale to the maximum, feel the abdomen close to the spine, and then inhale slowly to recover. So inspiratory and expiratory cycles. Keep breathing slowly and evenly, and stop for a while when exhaling to the maximum. When you do this, you will feel a slight squeezing feeling in your abdomen. Be careful not to squeeze your abdomen too hard with your left hand.
Practice according to the above method, practice for about half an hour every day, and you will see obvious results in about a week. When doing the above actions, we must do what we can and arrange the training intensity according to our own conditions. I believe that this summer, you can also have the perfect vest line.