We can often see on Twitter, some female celebrities in the entertainment industry show vest line, looks very sexy, however, to practice sexy vest line, not only requires a flat abdomen, not too much fat, but also must ensure that you can see clearly visible muscle lines, then the vest line is how to practice out of it?
Abdominal curl exercise
Primary curl exercise
Practitioners lying on their backs on the yoga mat, legs slightly apart, hands on either side of the ears, the use of the upper abdominal muscle strength to the upper body roll up to the shoulder blades off the ground can be, do not have to completely drop to the upper body and the ground when you can roll up the body again.
Advantages: abdominal exercise is extremely low difficulty, is the easiest to master abdominal exercises, for the upper rectus abdominis muscle has a very strong stimulating effect, suitable for the initial exercise of the crowd practice.
Exercise notes: girls do not use sit-up exercises, its difficulty is too high, easy to lead to the wrong force girls, waist damage phenomenon; practice when not to let the waist arch, otherwise it will damage the lumbar spine; hips do not leave the ground; do not make the feet fixed; body lift amplitude is not too large.
Weighted abdominal curl exercise
Practitioners lying on their backs on the yoga mat, legs slightly apart, hands holding weights on the chest, using the strength of the upper abdominal muscles, the upper body rolled up to the shoulder blades off the ground can be, without completely down to the upper body and the ground can be rolled up again.
Benefits: Compared to normal abdominal curl exercises, weighted exercises can provide more training intensity options and help make the waistline more three-dimensional and more character.
Exercise Note: Since the difficulty of weight-bearing exercises than ordinary curl exercise, so the exercise should be careful not to let the waist arch, otherwise it will damage the lumbar spine; in addition, do not make heavy pressure on the chest, do not make the feet fixed, the hips do not leave the ground.
Hanging curl exercise
Practitioners lying on their backs on the yoga floor, legs slightly apart, heels on high, the use of abdominal muscles on the strength of not roll up the upper body, to the shoulder blades leave the ground can be, do not have to completely drop to the upper body and ground contact can be rolled up again.
Advantages: Because of the legs hanging position, the hip flexion force is maximally lowered, to complete the curl, the upper part of the abdominal muscles must be fully weak, therefore, the ability to shape the waistline is higher compared to the rest of the curl movement.
Note: Do not let the waist arch, so as not to damage the lumbar spine; do not make the feet fixed; do not make the body lift the amplitude is too large.
Apparatus curl exercise
Practitioners sitting in the apparatus, hands holding the handle, the use of the upper part of the strength of the abdominal muscles to roll the body down, without completely put back into the apparatus can be repeated training.
Advantages: equipment curl for shaping the waistline effect is high, training difficulty is very low, and can choose the training intensity is very wide, compared to ordinary curl, it can be to a certain extent to avoid hip flexor muscle group force, so as to better stimulate the upper rectus abdominis. And the training will not give too much pressure on the joints and muscles, suitable for women to exercise.
Note: Do not let your head leave the equipment when training; avoid excessive training amplitude, avoid excessive force of the feet.
Oblique curl exercise
Practitioners lie on the downward sloping training chair, hands on either side of the ears, using the strength of the abdominal muscles to lift the upper body, without completely lowering to the upper body and chair contact can begin to repeat the exercise.
Advantages: there is a certain stimulation of the upper and lower abdomen, and because of the help of the training chair, the difficulty is lower.
Note: Because the feet are fixed, so the hip flexors will be involved in a certain degree of weakness, so that the abdominal muscles are less stimulated, the training difficulty do not let the waist, the upper body too much lift, so as not to damage the lumbar spine, and to avoid excessive force on the legs.
Leg exercises
Air bicycle exercise
Practitioners lie on their backs on the yoga drop, legs up, maintain a fixed position in the air after imitating the posture of cycling exercises.
Benefits: Stimulates the lower abdomen and is fun to train.
Note: Do not let the waist arch when practicing, otherwise it will damage the lumbar spine, pay attention to keep the hip fixed position inconvenience, avoid too fast movement speed.
Supine leg raise exercise
Practitioners lie on their backs on the yoga mat, legs together, hands straight on both sides of the body, using the power of the lower abdomen, the legs raised to vertical with the ground, do not have to completely drop to the legs and ground contact can repeat the exercise.
Advantages: supine leg raise is a relatively low difficulty in all training movements to stimulate the lower abdomen, easy to cultivate girls on the lower abdominal training feeling, to relieve the phenomenon of small abdominal fat accumulation.
Caution: Do not let the waist arch when practicing, otherwise it will damage the lumbar spine, do not practice with the inertia of the falling legs. Keep the legs straight as much as possible.
Sitting leg raise exercise
Practitioners sitting on the edge of the chair, hands holding both sides of the chair, legs bent at 90 degrees, the use of lower abdominal strength to make the feet to the chest direction, to the thighs and chest and abdominal contact can be, and re-drop the legs to a parallel position with the chair, and then repeat the exercise.
Advantages: compared to supine leg raises, the stimulation of the lower rectus abdominis is stronger.
Note: Do not let the waist arch when training, otherwise it will damage the lumbar spine, the back should be straight, do not practice with the inertia of the falling legs, the training process, the size of the leg angle remains unchanged. As the lower abdominal training movements are more difficult, not adaptable, you can do single-leg exercises to reduce the difficulty of training.
Hanging leg lift exercise
Practitioners hold the bar, bend one leg at 90 degrees, lift to parallel with the ground, so that the foot towards the chest, to the thighs and chest and abdominal contact can be, and then drop the leg parallel to the ground position, and then repeat the exercise.
Benefits: Among all the leg raising exercises, the stimulation of the lower rectus abdominis is the strongest.
Note: girls with insufficient grip strength can use the pull belt to practice, do not practice with the inertia of the falling legs, the practice process of the size of the leg angle remains unchanged.
Flat support
Practitioners lying prone on the ground, both elbows on the ground, legs slightly apart, the upper body to maintain parallel to the ground.
Advantages: flat support is one of the few training movements that can stimulate the transverse abdominal muscles, and in the training process you can also listen to songs and watch videos to make the training more relaxed and enjoyable.
Note: Because the posture of double elbow support will lead to a certain degree of elbow discomfort, and the neck is easy to produce fatigue, so pay attention to the training, as far as possible to keep the upper body parallel to the ground, head down, do not look up too much, the distance between the legs apart is not too large.
Breathing training movements
Abdominal breathing
The practitioner maintains a sitting position and breathes with the abdomen, keeping the chest unchanged.
Benefits: Abdominal breathing can alleviate the problem of excessive visceral fat accumulation to a certain extent, and the training is extremely difficult and can be practiced anytime, anywhere, even if you are at work.
Note: A very small number of breaths will not give a certain amount of visceral fat stimulation, so you must do a lot of abdominal breathing to achieve the purpose of shaping the waistline, in the training should be careful not to wear tight clothing, so as not to compress the abdomen, and to ensure that the training environment air circulation, so as not to cause the head to breathe too fast to produce hypoxia.
Weighted abdominal breathing
The practitioner lies on his back on the yoga mat, puts the barbell piece on his abdomen, and uses abdominal breathing to push the barbell piece upwards.
Benefits: Compared to weightless abdominal breathing, weighted abdominal breathing provides more training intensity options and does not require too frequent breathing exercises, which can alleviate dizziness caused by lack of oxygen to the head.
Caution: Because the abdomen is compressed by the weight, so do not wear tight clothing when training to avoid increased abdominal pressure, you can use small dumbbells or reduce the abdominal pressure on the weight, training to ensure the normal circulation of air in the training environment.
