How long does it take to practice the vest line? What are the movements of practicing the vest line?

In this era, if you have a vest line on your abdomen, it is a very enviable thing. Especially for those with fat on your abdomen, it is urgent to exercise to develop a vest line, but they also want to exercise to see the effect. So how long do you think it takes to develop a vest line? Let’s take a look together!

How long does it take to practice the vest line?

　　If the body fat rate is relatively low, we don’t have to worry about losing fat. What we need to do is to conduct regular abdominal muscle training. As long as we can persist, it will not take us too long while ensuring the quality of the movement. In about 60 days, we can clearly feel the changes in the abdominal muscles.

　　So, if you want to practice the vest line quickly, you must base your body fat rate. If you say, body fat The key to losing fat is to lose fat. If the body fat rate is qualified, then we can train our abdominal muscles. This way we can avoid too many detours and practice the vest line faster. If we have enough time, no matter whether the body fat is more or less, abdominal muscle training is inevitable.

Practice the vest line movement

　　1. Curls

　　Lying on the yoga mat, the upper part of the body is close to the yoga mat, the legs bent and the feet are placed on the ground, the arms bent and the hands are placed on both sides of the ears. The abdominal muscles are closed Retract the force, and the shoulders are raised upwards until the abdominal muscles contract to the limit, restore the preparation position. During the entire process, the lower half of the back is always close to the yoga mat, pay attention to feeling the force of the body muscles. During the rolling process, only the abdominal muscles exert force, and the arms and neck are not exerted.

2. Supine bicycle

1 leg bends and lifts up, bend the other side of the leg and the shoulders turn to make the elbows touch the knee lifting knees as much as possible. After the abdominal muscle contraction reaches the limit, stay and contract the abdominal muscles slightly. , then restore and replace the other side.

3. Bend the knees at both ends

　　Lying flat on the yoga mat, bend your legs slightly, touch the heels of your feet, and stretch your arms straight on the top of your head. The abdominal muscles contract and exert force, bend your legs and lift your legs, support your abdominal muscles with force to support your upper body, and touch your hands as much as possible. After the entire movement reaches its limit, pause a little, and then restore. Do not touch the ground during the whole process.

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