When I went back to my hometown these days, I saw the little girl next door playing with different Barbie dolls. It suddenly occurred to me that many of us had the same hobbies when we were children. We dressed them in beautiful clothes, tied whips and put on high heels. .....
Barbie pinned the rainbow-like dream of our childhood, and we hope that we can finally grow into their appearance: distinctive features, slim figure, tall and straight chest and slender legs. ....
However, after decades, Barbie has always been a distant dream for many of us. ....
I don't care what you do for a living in the new year. I only care if you still have the dream of Barbie.
Yesterday, many friends asked how to practice vest line. Today, I will share this topic with you. If a person has a vest line, it means that he/she will not have a lot of fat, because at least the body fat rate needs to reach 18-20% to cultivate a vest line. ......
The standard body fat percentage of vest line is 18%-20%.
As mentioned above, the premise of practicing vest line is that the body fat rate reaches 18-20%, if your body fat rate has been between 25-30%. I suggest you stop messing around and just lower your body fat rate first. How to test your body fat rate? You can buy a personal fat scale and measure it.
It is very important to control the body fat rate between 18-20%. This figure is neither too high nor too low. Many sister papers think that losing weight and reducing fat is blindly reducing fat. ...
In fact, proper fat is very important for women. Fat can protect our internal organs, and it is also one of the important substances that constitute female hormones. Moreover, research shows that men don't like women who are too thin. It feels perfect and looks thin.
Stay away from misunderstandings and take fewer detours.
In addition to understanding the body fat rate, we should also correctly understand the influence of daily life on the formation of vest line, and the wrong approach will also lead to your efforts eventually running counter to the ideal state.
The correct way to open vest line should be: exercise+diet. Similarly, eating is 7 points, and moving is 3 points. Don't reverse this order.
Exercise strategy (3 minutes)
It is helpful to add a pair of dumbbells to yourself before practicing abdominal movements. A pair of dumbbells can keep the body balanced and consume more calories.
There are also many movements about abdominal exercises, so I won't share them one by one today, and I will focus on the next seven movements. Do each movement for 45 seconds, rest 15 seconds, try it for two months, and you will be surprised!
1. Leg lifting action for 45 seconds
2. Abdominal exercise
sit-up
4. Raise your legs.
Cross your legs
6. Waist strength rises
7. Lateral stretching
8. Stretch your legs back and forth
You can download these moves from Baidu. The picture space here is too large to send. )
Diet strategy (7 points)
1. High protein food
Whether you are girding your waist or feel that your abdomen is ok, if you want to have a vest line, you must first know that besides strength training, the most important thing for the formation of abdominal muscles is diet. If you want to gain muscle, of course, food rich in protein is indispensable. Chicken breast, quinoa, beef, eggs, tuna, salmon and sugar-free milk are all good choices.
The amount of protein per meal should be kept between 20 and 30 grams. It needs a little more after exercise and should be increased to 30-40g.
2. Carbohydrate is indispensable.
It is also necessary to supplement the right amount of carbohydrates after each strength training. Carbohydrate foods provide energy for our bodies and usually consume a lot of energy after exercise. Can supplement complex carbohydrates and other foods, such as miscellaneous grains and rice made from cereals and potatoes. This one has both carbohydrates and dietary fiber.
3. Stay away from high-sugar foods and processed foods
Just like losing any part of body fat, it is necessary to strictly control the intake of high-sugar foods, such as ice cream, biscuits, cola and French fries. These foods are high in sugar, calories and toxins.
Highly toxic foods include all fried foods and all canned and packaged foods processed in supermarkets.
Rome was not built in a day, and the vest line needs you to make persistent efforts. Most of the beauty you see flows behind the unknown sweat!
Thank you for your patience in reading. I hope this article is helpful to you. "I am willing to grow up with you!" -My sister.