How to practice the abs muscle vest line How to develop the vest line

If the abdominal fat is less, we will find that a muscle in the abdomen will gradually appear. This muscle is what we call abdominal muscles. Over the years, the trend of abdominal exercise has become increasingly stronger, and the vest line is one of the results of abdominal muscle exercise. So do you know how to practice the abdominal muscle vest line? Let's take a look together!

　　Crossing belly and leg lifting

　　We are doing abdominal crimping At the time, we need to lie on our back, overlap our hands behind our head, spread our shoulders, slightly bend the knee joints, roll up our feet from bottom to top, lift our lower limbs until our waist slightly leaves the ground. During the process of curling the belly and legs, we need to keep our abdomen always exerting force. It is recommended to conduct 4 to 5 groups, one group is 25.

　　Plane support

　　When we are performing plank support, We need to take a prone position. We need to support our body with our little arms and forefoots. The entire process is mainly exerted by the waist and abdomen to help ourselves maintain this movement. Our body needs to form an angle with the ground, the body is tightened in a straight line, and one movement is maintained for more than 15 seconds. It is recommended to perform 4 to 5 groups, one group of 15.

Stand up the elbow and touch the knee

　　When we are standing up the elbow and touch the head with our hands, and spread the elbow. We need to bend our upper body forward, hold our chest slightly, touch the raised knee with our elbow, touch the right knee with our left elbow, and touch the left knee with our left elbow. The whole exercise needs to maintain the body smoothly and the abdominal muscles are mainly exerted by the main force. It is recommended to perform 4 to 5 groups, one group of 25.

Cross up

Lying on the floor and bend the knee. Place one leg on the opposite knee joint. Place the arm on the same side on the ground, and place the opposite hand behind the ear. Or place both hands behind the head, protrude and force to rotate the body, and use the elbow to touch the opposite knee joint. Alternate movements on the left and right sides of the body, do 2-4 sets each time, and 20-30 pieces in each group.

　　Sitting position and legs

　　This action can exercise the mermaid line. Sitting on the chair, straighten the back, and lean back as much as possible. Hold both sides of the sides with both hands, stretch your legs forward and slowly lift up until they form a V-shaped shape with the upper body, then slowly fall and keep your legs hanging in the air. Do 3 sets each time, 15-20 times per set.

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