Envious of the vest line?


The girl became a queen of the vest like this

Envious of the vest line?
The girl became a queen of the vest like this

The vest line is the highest state of hypertensive abdomen and a sign of good body. Many girls want to practice the vest line.

So how do girls get a vest line?

Let’s learn with Xiaobian now.

. envious of the vest line?

Girls who practiced the vest line like this The queen vest line is the highest state of a few abdomen and is a sign of good body. Many girls want to practice the vest line.

So how do girls get a vest line?
Let’s learn with Xiaobian now.
  How do girls get a vest line?

  1. Lying down on the space mat lying flat on the yoga mat, the adjacent ones are slightly lifted, and the legs are emptied upwards to make cross steps, just like one body, remember to straighten your legs

The action lasts 45 seconds, and it is recommended to do 50-60 groups at a time.

  2, sit-ups with weights, sit up with your hands and legs up.

Hold the dumbbell (water bottle filled with water) with both hands, the tibia, legs bent 90 °, tilt your hands forward to touch your toes.

  3. Raise your legs up to the top, make a 90-degree right angle, and raise them forward. Try to touch your toes with your hands.

The action lasts 45 seconds, and it is recommended to do 20-30 groups at a time.

  4, bend the legs and abdomen This bent leg abdomen method exercises the lower abdomen muscles.

First, keep your upper body still, keep your hands on both sides of your body, and let your back flex your legs and abdomen. When your legs are down, straighten your legs and keep your feet away from the ground.You can rest for thirty to forty seconds in the middle.

  5, the side lying on the side of the lateral lying, legs and arms on the same side as a support, lift upwards with force.

The action lasts 45 seconds, and it is recommended to do 20-30 times each time.

  6. Squat + twist your abdomen with your legs open to the same width as your shoulders. Hold dumbbells (water bottle filled with water) in both hands and place your hands on your chest.

Squat down, twist your body to the left when you get up, raise your knees close to your chest.

Repeat squats, twist your body to the left when you get up, lift your left knee close to your chest.

  7, V-shaped support legs lifted off the ground, hands and chest support the entire body, use the power of abdominal muscles to do telescopic movements, chest and knee joints move closer together, shrink.

The action lasts 45 seconds, and it is recommended to do 20-30 groups at a time.
  8. Climbing on the limbs, bend your legs 90 °.

Keep your left leg still and keep your right leg close to your chest for 15 seconds.

The right leg quickly returned to its original position, and the left leg was changed for 15 seconds.

  9. Stretch the slender sideways, and lift the dumbbell (filled mineral water bottle) with one hand above your head.

Bend hard with your body upwards, chest and head up, and touch your toes with your other hand.

Then restart and change to the other side.

  10, side support unilateral flat support, thin belly and hips, keeping the body in a line, lifted forward.

Slowly bend the upper leg and open the upper arm.

Then repeat the repetition for 30 seconds, and then change to the other side.

  11. Abdominal breathing Abdominal breathing method is to make the belly bulge when inhaling, and make the belly tighten when exhaling.

This is the most basic training for a MM practicing yoga or vocalization.

The advantage of the abdominal breathing method is to stimulate gastrointestinal motility, which can promote the discharge of waste in the body and thus smooth the air flow.

  And when we walk or almost at ordinary times, as long as the abdomen is strongly reduced, and abdominal breathing is used, the lower abdomen muscles can be tightened, and your goal of thinning the abdomen can be achieved.It may not be very accustomed at first, so be sure to stick with it.

  12, the toes touch the ground first lying flat.

Bend the thighs at a right angle of ninety degrees, while the calves are parallel to the ground.

The hands are naturally flat on the sides of the body, with the palms facing down.

At this point, your upper body should be tight and your back should be close to the floor.

  Then lower your left leg in two steps, starting with your hips only, your toes rushing to the ground, and your toes cannot really land.

Then exhale, return the leg to the starting position in two steps, and then change the right leg to do the same.

Repeat this action with your legs alternately, doing each leg twelve times.