Exercise vest line, has become the new trend of fitness, many girls who love beauty is no longer when they have a slim waist for the standard of sexy, but have begun to have a charming vest line and efforts, then, practice vest line do what exercise is good?
Supine leg wrapping exercise
Exercisers lying on their backs on the yoga mat, the upper body can be slightly raised, elbows propped up on the ground, using the strength of the abdominal oblique muscles, the legs slightly too high, and drawing circles. This action can more effectively stimulate the internal and external abdominal obliques, making the vest line more fitted and sexy.
It should be noted that this action is more difficult, the training action around the ring can easily lead to lumbar spine error weakness and pain, so do not let the waist arch when training, so as not to damage the lumbar spine, and do not lift the legs too high.
Rope lumbering exercise
Exercisers take a standing position, holding a rope handle with both hands, using the strength of the abdominal oblique muscle group, the handle pulled downward, this action to enhance the level of the abdominal oblique muscles on the basis of the upper limb muscles can be stimulated at the same time, the training is very efficient.
It should be noted that this action has certain requirements for the strength base of the trainer, in the training process, we should pay attention to avoid changes in the angle of the small and large arms, to avoid the legs and waist swaying to borrow force.
Body side bending movement
Exercisers are in a standing position, holding dumbbells, using the strength of the abdominal oblique muscles to bend the upper body to the side, this action is low training difficulty, and can effectively stimulate the abdominal oblique and abdominal oblique muscles, so that the waistline more fit sexy.
It should be noted that the girls strength base is weak, so you can choose the training intensity is not much, need a certain grip, exercise to pay attention to the use of abdominal oblique muscles rather than waist strength, do not pull the head and neck with force.
Stretching exercise
To exercise the waistline, it is necessary to stretch and relax, stretching exercises can help relax the joints, muscles and nerves, according to the characteristics of shaping the waistline, we stretch the main parts of the legs, hips, abdomen and waist.
Stretching the quadriceps
Exercisers in a standing position, one hand back to grasp a leg, hold for 20 to 30 seconds, this can exercise running, swimming, cycling exercises must use the quadriceps.
Hamstring Stretch
Stretch the hamstrings in a standing position with legs straight and hands touching the ground as far down as possible for 20 to 30 seconds to prevent damage to the knee joint during running, swimming and cycling exercises.
Stretching calves
The exerciser stands in a standing position with the feet one behind the other, holding the wall with both hands for 20 to 30 seconds, which stretches the calf muscles that are necessary for running, swimming and cycling exercises.
Stretching the gluteus maximus
Exercisers in a supine position, legs bent and extended to the side, with the upper body at 90 degrees, hold for 20 to 30 seconds to help stretch the gluteus maximus muscle group must be used when running, swimming, cycling exercises.
What to pay attention to when exercising your waistline
If you have a flabby waist and abdomen, you need to lose fat and shape when you exercise, the best way is to control your diet and train a combination of cardio and strength exercises.
The main thing is to control the diet is to pay attention not to eat high-calorie food, eat regularly and quantitatively three meals a day, breakfast intake balanced nutrition, lunch eat a full 8, dinner eat a full 7 can look like.
Aerobic exercise 2-3 times a week, each exercise 20 to 30 minutes or so, long-term persistence, and pay attention to change the way to exercise at any time.
If the waist is not thick, want to shape the body of people, it is necessary to choose the right way to exercise, at least three times a week to carry out moderate aerobic exercise to reduce the thickness of subcutaneous fat, and then with the strength exercise to strengthen the muscle line, when your body fat is less than 20%, the vest line will slowly appear.
