How to train vest line quickly

How to train vest line quickly

Waist waistcoat line makes countless people crazy. Many people join the sports ranks to quickly train a proud waistcoat line. So, how to quickly train a vest line at home?
1. When rolling up the abdomen, first lie down flat, with the distance between the two feet as wide as the shoulder, close to the ground, and turn the pelvis backward. Then hold your head with your hands or cross your hands in front of your chest. When you get up, the range should not be too large. The important thing is to let the abdomen exert power, not the waist. It is suggested that there should be 3-4 groups of 15 in each group every day. The number can be appropriately increased according to their physical fitness.
2. Russia sits on the mat with a swivel. The angle between the thigh and the calf is 45 degrees. The feet should be off the ground. After holding the hands together, rotate the spine left and right, and the shoulders drive the arms to rotate. It is suggested that there are 3-4 groups of 20 in each group every day. It can be increased or decreased according to your own physical condition.
3. Flat support supine, double elbows bent and supported on the ground, shoulders and elbow joints perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, waist and legs on the same horizontal line. The most important point is that the waist should be straight, and do not reverse or direct the bow, otherwise it is easy to cause hidden dangers. It is recommended that three groups be taken every day, with each group lasting more than 30 seconds.
4. Bend your knees and roll your abdomen when doing knee bending and roll your abdomen, pay attention to using your abdomen to lift your upper body slowly, but the range is not too large, and the thigh and calf form an angle of 90 degrees. It is suggested that there are 3 groups of 20 each day.



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