What are the methods to quickly practice vest line in one week

Whether it is people who have started to exercise or those who have not yet exercise, they all have a certain degree of yearning for vest lines. Vest lines make people feel that this person is more sexy and healthy. However, it is not something that can be accomplished in one day and requires long-term persistence. So what do you think is the movement of practicing vest lines in a week? Let’s take a look together below!

　　Action 1: Plan support for 60 seconds

　　This action is mainly about training the core. As the core muscles become stronger, the next action will become easier and easier. Prone, support the body with both elbows and feet, keeping a straight line from opposite to the feet. Shoulder, back, buttocks, and the entire abdomen should feel tight. The abdomen is the strongest to maintain natural breathing.

　　Action 2: 90-degree curls 20 times

This action can effectively exercise the rectus abdomen. Lie on your back and lift your legs together perpendicular to the ground, raise your hands up and roll up your upper back, and at the same time drive your hands to touch your feet. Be careful not to exhale when your lower back is rolled off the ground, and inhale when you restore.

　　Action 3: Lie on your knees 20 times

This action can Effectively exercise rectus abdominal muscles. Bend over, support your hands and feet at the same time to lift your abdominal muscles and lift one leg forward and rest after a little rest. Exhale when lifting your knees and inhale when resting.

　　Action 4: One leg is warped and curled the abdomen and rotate the body for 20 times, change the sides

　　Lying on your back, bend your left leg, put your right ankle on the front side of your left leg, place your hands behind your head with the strength of your abdominal muscles to roll your shoulders and upper back off the ground and turn your body to the right side to get close to your right knee and exhale when you restore. Rest for 30 seconds between movements, do 3 sets each time, do not lie down and don’t move during rest, and you can skip the rest if you are not tired. Each exercise time is about 15 minutes, and you can practice once the next day.

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