Today's girls love sports more and more, and prefer the waistcoat line of their abdomen. Vague muscle lines make girls look more sexy. So, how to practice the vest line? Doing more abdominal exercises is very helpful for getting a waistcoat. Now let's see how the vest line is made.
How to make vest line
1、 How to make vest line quickly
(1) Run every day
Running is a way to help eliminate belly fat. Abdominal fat covers abdominal muscles, so no matter how many sit ups you do, if you still have too much fat, it will take a while to see abdominal muscles
(2) Simple abdominal exercise
1. Lie on your side in a straight line. Cross your arms in front of your chest, merge your legs, lift off the ground, and turn your elbows toward your hips. Repeat 10 times
2. Lift the light dumbbell over the head, bend the elbow slightly, straighten the back, slowly bend to the left side, pause for a moment, return to the upright position, and then bend to the right side, repeat 6-10 times on each side;
Stand up straight, hold the dumbbell in both hands, twist it to the right, then to the left, tighten the abdominal muscles and rotate quickly, repeat 10 times on each side.
(3) Do abdominal exercises
Do abdominal exercise every day to prevent fat.
1. Side bending: stand with feet the same width as hips, one hand in the waist, the other hand extending downward, then come back, do 50 times. On the other side, 50 more.
2. Twist: stand, hands behind your head, elbows open, knees slightly wide. Make sure the hips don't move. First twist to one side, then change sides, alternate sides, 100 times in total
3. Sit ups: lie on the floor with shoulders off the ground, arms over your head, toes pointing to the ceiling. Raise your arms to your toes, keep your legs at a 45-90 degree angle, and your body looks like a folding knife. Do it 40 times.
If you want to have abdominal muscles, you shouldn't eat too much fat "Muscle foods" include oatmeal and eggs. But they have to be consumed by exercise because they are high in calories and carbohydrates.
2、 Tips on diet
1: Eating breakfast can suppress the appetite of the day.
2: No supper. Brushing your teeth after meals and going to bed early all help.
3: Avoid liquid calories. Milk tea or smoothie may have more than 300 calories.
4: Every meal or snack should have fruits and vegetables.
5: Choose coarse grains and avoid refined foods such as white bread and cake.
6: Control the surrounding environment, do not store high calorie junk food.
7: Use smaller dishes to give the brain the illusion of 'more'.
8: Eat lean protein with each meal to increase saturation time.
9: Watch out for high calorie sauces or salad dressings.
Training plan:
Reduce fat: if the constitution is too high, aerobic exercise, six times a week, 30-40 minutes jogging each time.
Abdominal muscle training: four times a week, do the following five movements.
1、 Bend down and climb
Take turns to do two legs, each leg to do 12 times, a total of 24 times a round of action, after the end of each 30 seconds rest, do three rounds.
Action tips:
1. The waist and back are straight, the abdomen is continuously tense, the support is placed under the shoulder joint, and the elbow joint should not be locked
2. The knee is facing the chest
2、 Four leg stretch
A total of 20 movements in a round, after each rest of 30 seconds, do two rounds is enough.
Action tips:
1. Keep the trunk parallel to the ground and extend the limbs as far as possible
2. The feet and shoulders are the same width. Control the rhythm and keep the balance
3、 Plate support
Plate support is famous for its great help in training core muscles. If people who have never been in contact with core training do plate support at the beginning, it won't last long.
Step by step, every time you reach the limit, add 5-10 seconds in the next round. It's OK to exercise until you can do it for about 2 minutes continuously. You can do it again after 30 seconds' rest, and it's almost OK to do 2-3 rounds.
Action tips:
1. Keep your back straight and your body in a straight line
2. The position of the buttocks is moderate, slightly higher than the waist
3. Keep your neck natural, look forward and down, and don't look up.
4、 Abdominal roll
Pay attention to the difference with sit ups, abdominal waist does not leave the ground, this action is aimed at the upper abdomen, the effect is very good, adhere to a few days, you can clearly see the lines of the upper abdomen.
It's enough to do 12 abdominal rolls in each round, rest for 30s, and repeat 2-3 times.
Action tips:
1. Keep your hands close to your ears and keep the angle between your chin and neck unchanged. Don't break your neck
2. Keep your abdomen tense until your shoulders are off the ground
5、 Supine straight leg rotation
Each group do 12 times, rest 30s, do two groups is enough.
Action tips:
1. Keep your feet together and your legs straight
2. Shoulders on the ground, head fixed
3. Turn your legs to 45 degrees with the ground, and keep your shoulders on the ground
Well, after practicing these five movements every day, strengthen the abdominal muscles, and the vest line will come out soon. With good diet and fat reduction exercise. In terms of diet, we should have a healthy diet, for example, 6 days of less fat food per week, 1 day of deceptive meals (what we want to eat, but still as little oil as possible), scientific fitness and reasonable diet.