How do girls practice vest line effectively
Having sexy vest line is the dream of all girls. How can girls practice vest line effectively? What are the simple movements for girls to practice vest line? Here is the related information and materials collected by Xiaobian. Let's learn it together!
1. Prepare a chair without rollers. Sit in the front 1 / 3 of the chair, put your hands on both sides of the chair surface to keep balance, close your feet, tighten your abdomen, and lean your upper body back slightly (the chair without rollers is used to avoid injury caused by imbalance during follow-up actions).
2. After tightening the abdomen, two feet close together, bend the knees and raise them to at least the same height as the chair, then put down the feet and step on the ground, raise and lower them and do 10-12 rounds back and forth for one round, a total of three rounds. Tips: do the process of back can be slightly back chair, can be more labor-saving, this action can exercise abdominal muscle strength.
3. Clench hands and forearms on the chair surface. The upper arms and forearms are 90 degrees. The feet are the same width as the shoulders, and let the toes touch the ground. At the same time, clamp the buttocks and retract the abdomen for 30 seconds. This action can exercise the muscle strength of the arms, abdomen and lower body.
Girls practice simple action of vest line
1. If you feel it yourself and you have a bunch of meat in your stomach, you must run. Jog and sprint for 40 minutes to 1 hour.
2. No conditions or do not want to go out, you can run more than 45 minutes. Jog or jump in place four to five times a week.
3. Sit ups, 3-5 groups, 30 in each group, exercise about 3 times a week. Just for the sake of two lines, don't do too many sit ups. Once the muscles are formed, you should increase the running time. Abdominal muscle exercise must be combined with aerobic exercise, the best is swimming, followed by jogging. In addition, sometimes using plate support instead of sit ups is also very good for line 11. Plate support is also done in about 3 groups, each for about 1 minute.
Abdominal exercise
The first move: lie on your back, raise your legs and shrink your abdomen
Lie on your back, raise your legs and lower your abdomen: lie on your back, with palms of both hands down below your hips to protect the caudal vertebrae, and lift your feet together and straight. During the process, the height of your feet should not exceed 45 degrees and keep hanging.
Move 2: stretch your abdomen to strengthen your muscles.
Abdominal stretch, strengthen muscle group: maintain the state of lifting the head and chest, let the hand axis and knee cross contact: in the sit up position, bend the knees with both feet, but the soles of the feet are off the ground, let the right hand axis touch the left knee gently, and then do the opposite once as a unit, in the process, not only the upper body do the rotation, the knee should also take turns to touch the hand axis.
The third move: oblique torsion, abdominal contraction movement.
Oblique twist, abdominal movement: oblique feet for sit ups, you need to bend the feet to the left or right, in this posture for sit ups, several times at the end of the side.
Fourth move: swing left and right, bend knees and contract abdomen.
Swing left and right, bend knees and contract abdomen: lift legs straight, touch toes with fingertips of hands; lift feet vertically, lift upper body with abdomen, touch toes with fingertips of hands at the same time, then lie back immediately and continue. It can be used with the slim belt of every customer brand.
