First, reduce the body fat rate.
Body fat rate is the proportion of fat weight in human body, which reflects the amount of fat in human body. The body fat rate of normal adults is 15%~ 18% for men and 25%~28% for women. If the body fat rate is high, you have too much fat.
The easiest place to accumulate fat is the abdomen. If you have a lot of fat in your abdomen, the vest line will never appear on you. Then if you want to practice vest line, you need to lose fat first.
The most scientific way to reduce fat is exercise plus diet. Aerobic exercise three or four times a week is appropriate. It is healthiest to lose about 6 pounds a month. It will neither relax the skin nor harm the body.
If you eat, there are many fat-reducing recipes online. Follow them. What I want to say is, never use diet products. Extreme slimming will really make the skin relax and rebound! Rebound! Rebound!
Second, the core training
After successfully reducing fat, you can start core training. The "core" is the middle link of the human body, that is, the area below the shoulder joint and above the hip joint, including the pelvis. It is a whole composed of waist, pelvis and hip joint, and contains 29 muscles.
Practicing vest line requires a lot of core training. Only by practicing the abdominal muscles and the oblique muscles outside the abdomen can the perfect waistcoat line be set off. The core training is a whole set of movements, among which the most important exercises for abdominal muscles are flat support, Russian twist, V-support and abdominal curl.
Third, matters needing attention
1, don't practice every day to lose fat. It is best to do aerobic exercise for 30 to 40 minutes at a time, because the subsequent fat burning can last for 24 hours.
2. Abdominal muscles are a kind of special muscles of human body, belonging to the tolerant muscle group, which can be practiced basically every day without long rest.
Stretching is very important for exercise. Whether before or after exercise, stretching before exercise is to prevent sports injury, and stretching after exercise is to relieve muscle pain.
4. Never do "sit-ups" when practicing abdominal muscles. Because "sit-ups" have been proved to be the most wrong action that hurts the spine. So never do sit-ups.
5. Finally, shut your mouth. As the saying goes, "practice three points, eat seven points." You can eat a good figure. Mastering the correct exercise skills, accurately controlling the proportion of food and reducing the intake of high calorie and high salt are the shortcuts to success.
Fitness is not an overnight event, but an attitude towards life that we should adhere to all our lives. Only by knowing the correct fitness methods can we shape a beautiful curve and a healthy figure.