Methods of practicing vest line:
1, the abdomen rolls and touches the ankle: the upper abdomen exerts force, the hands and feet touch, the back waist is padded, and the neck is relaxed. Repeat 10.
2. Touch the ankle alternately: exert force on both sides of the lower abdomen and abdomen, touch the ankle on the same side with both hands in turn, put a cushion on the lower back, and relax the neck 10 times.
3. Touch the ankle alternately: exert force on both sides of the lower abdomen and abdomen, touch the ankle on the same side with both hands in turn, put a cushion on the lower back, and relax the neck 10 times.
4. Flat support: Keep the shoulders, hips and heels in the same straight line, tighten the waist and abdomen core, and support the body in the abdomen for 30 seconds.
Extended data:
Exercise skills:
1, lie flat, lift your legs and reduce your abdomen.
Lie flat on your back, protect the lower gluteal coccyx with palms down, and lift your feet together. In this process, the height of the foot does not exceed 45 degrees, and it remains suspended. .
2. Stretch the abdomen hard to strengthen the muscle group.
Hold your head up and chest out, and let your hand shaft cross your knees: sit-ups, knees off the ground, right hand shaft gently touching your left knee, and do it again. In this process, not only the upper body should change, but also the knees should take turns to touch the hand shaft.
3, oblique torsion, abdominal contraction movement.
Oblique abdomen: do sit-ups and put your feet obliquely. You need to turn your folded feet to the left or right and do sit-ups in this position. After a few times, it's time to change sides.
4, swing left and right, bend your knees and abdomen.
Swing left and right, bend your knees and abdomen: straighten your legs and touch your toes with your fingertips: lift your feet together vertically, lift your upper body with your abdomen, and touch your toes with your fingertips at the same time, then lie flat immediately and continue.