How to practice vest line for slightly fat girls How to practice vest line for slightly fat people

Microfat step back is a bucket, further is the vest line, I believe that all people will choose the vest line, so how do we practice it?

Bend knee curl abdomen

Exercise parts.

Rectus abdominis.

Slimming effect.

The abdomen is the part of the body where fat is most likely to accumulate. The use of repetition of the rectus abdominis muscle tension and relaxation force, the abdominal tightening effect will immediately appear, but also to shape the waist curve and take out the abdominal fat is also very effective.

Specific steps.

1, sitting on the mat, hands propped up on the back side of the body, fingertips forward. Legs together, knees naturally bent. Exhale, use the power of the lower abdomen to slowly lift the legs to the highest point, try to make the knee joint close to the chest. 2, in this position for 5 seconds, exhale, the upper body slowly back down to lie, abdominal tightening. Repeat 10~15 times.

Sitting bent leg curl

Exercise parts.

Rectus abdominis, external abdominal oblique muscles.

Slimming effect.

Through the leg flexion and curl, can stimulate the leg and abdominal muscles, so that the rectus abdominis and tibialis anterior muscle can be effectively exercised, not only burn excess fat here, but also trim the abdomen and leg lines, so that the waist and legs more slender, strong.

Specific steps.

1, on a fixed seat, sit with one third of the hips, hands behind the body to support the body, back arch. Legs together and relaxed, knees bent slowly lift to the legs. 2, exhale, raise the legs slowly, so that the knees as close to the body as possible slowly, stay for 5 seconds, maintain natural breathing, slowly return the legs to the starting position, repeat 20 times.

Standing weighted body flexion

Exercise parts.

External abdominal obliques, internal abdominal obliques, synergistic rectus abdominis and intercostal muscles.

Slimming effect.

This action can make full use of the contraction of the abdominal muscles to promote metabolism, but also to strengthen the abdominal muscles, often practice this action will be able to say goodbye to the big belly.

Specific steps.

1, standing, legs naturally separated slightly wider than the shoulders, the right hand palm inward holding a dumbbell, the left hand behind the head. Exhale, abdominal tightening, the right arm slowly down. Note that the left hip should not be topped out to the left, but should be tightened to the middle until you feel the stretch on the left side of the body. 2, exhale, restore. Do 20 times, switch to the other side of the exercise.

Russian turn

Exercise parts.

Internal and external abdominal obliques.

Slimming effect.

With the lower body as the base and the spine as the axis, by twisting and turning, you can fully exercise the internal and external abdominal oblique muscles. Tighten the muscles on both sides of the waist.

Specific steps.

1, lying on the floor put the calves, feet crossed up, the back remains flat. Knees slightly bent. Twist your feet together to maintain stability. Keep your lower body still and lift your upper body, focusing on your lower back and abdomen, while your lower back and abdomen contract and twist the right side of your body until your arms are parallel to the floor, while exhaling. 2, keep the contraction of the second move back to the starting position, while exhaling. Then move to the other side to carry out the same action on your right side. Repeat alternately to complete 20 times.

Plank support

Exercise parts.

Rectus abdominis, transverse abdominis, internal and external obliques.

Slimming effect.

This movement mainly shapes the waist, abdomen and hip line, more importantly, it can help maintain the balance of the shoulder blades, so that your back line is more attractive.

Specific steps.

1, prone, bent elbows supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles remain in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes to the ground, keep even breathing. 2, each group to maintain 60 seconds, each training 4 groups, the interval between the group and the group does not exceed 20 seconds.

Burn fat quickly with aerobic exercise

Aerobic exercise is definitely the fastest way to lose fat. Although both cardio and weights are important, the most important thing is to do a combination of the two. You need to build muscle and burn fat to see the desired results. 1, this does not mean that you have to run. If you don't like to run, swimming, boxing, cycling and tennis are also good choices. 2, consider high-intensity interval training. Most studies have pointed out that the benefits of aerobic exercise can be amplified through interval training. 30 seconds to work out as hard as possible, then relax for a minute and repeat more than nine times. This way you will get the exercise effect quickly.