Among all movements, there are some ways to practice the vest line. Of course, some people want to practice the vest line, and there are difficult and easy ways to practice the vest line, but many people don’t know how to practice the vest line. I believe some people still know how to practice the vest line. So, how to practice vest line at home? Let’s learn about the vest line together.
1. Sit-ups
This is the simplest action that everyone can do. Put your hands next to your ears and don't hold your head. Over time, it may hurt the cervical spine. As long as it doesn't affect the movement of getting up, it's fine.
Put your feet together, the angle can be greater than 90 degrees, and then use the strength of your abdomen to stand up, being careful not to drag your body up with your neck strength. If the movements are not standard, the muscles used will be wrong. One set of 15 reps requires 4 sets.
2. Compass type
(1) Sit up on the ground, put your right leg to the ground, and grab the right ankle with your left hand.
(2) Lift your left leg up above your head, grab your left ankle with your right hand, stretch it upwards, and straighten your waist and back.
Long-term persistence in yoga stretching can make the muscle lines more slender and prevent them from being too stiff. It can also relax the muscle fascia and reduce muscle adhesion, making your body shape more perfect. When tightening the abdomen, it can also help us practice Out of the vest line. Let's work hard together!
3. Plank support
Plank support is a whole-body exercise that not only exercises the abdominal muscles, but also mobilizes all core muscles. It can also significantly improve the straightness and stability of your stance.
Specific method: Forearms and toes touch the ground. Keep your torso straight and your head, shoulders, hips and ankles on the same level. Relax your head and be careful not to lower your head. Do five sets of 30 seconds each. If you feel that your physical fitness is better, you can extend the training time.
4. Seated weight-bearing rotation
Sit on a chair, keep your lower back straight, use your bare hands or weights, and quickly rotate your body in a controlled manner. Keep the abdominal muscles and back muscles strong and hold for one minute. Pay attention to the left and right balance of the body and do not turn loosely in pursuit of speed.
5. Pedaling in the air
Lie on the yoga mat, hold your head in your hands, raise your legs to make a pedaling position, lift one leg so that the arm of the other hand touches the leg, and repeat this. This is one of the most effective ways to train abdominal muscles.
6. Bend your legs and tighten your abdomen
This bent-leg abdominal tightening method exercises the lower abdominal muscles. First, keep your upper body still, place your hands on both sides of your body, bend your back legs and retract your abdomen. When your legs go down, straighten your legs. Do not let your feet touch the ground. At the same time, use your abdomen to control it. Do fifteen reps in each group and repeat for three groups. You can rest for thirty to forty seconds in between.
7. Side kick
First lie down on your back, then lift one leg so that the leg is at a 90-degree angle to the ground. At this time, the upper body should be tense and the head should be looking forward or towards the toes. Then restore, then switch to the other leg and do the same movement. Repeat this action alternately with both legs, twelve times for each leg.
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