How to quickly practice vest line at home

how to quickly practice waistcoat line at home

1. When rolling up the abdomen, first lie down flat, keep the distance between your feet the same width as your shoulders, keep close to the ground, turn your pelvis backward, and then hold your head with both hands or cross your hands in front of your chest. When you get up to exert force, the range should not be too large. The important thing is to exert force on your abdomen, not your waist. It is recommended that there are 3-4 groups of 15 in each group every day. You can increase the number according to your physical fitness.

2. Russia sits on the mat with a rotation. 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 recommended that there are 3-4 groups of 20 in each group every day. It can be increased or decreased appropriately according to your physical condition.

3. Flat support supine, 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 level. The most important point is that the waist should be straight, not reverse or straight, otherwise it is easy to cause hidden dangers. It is recommended that there be 3 groups every day, with each group lasting more than 30 seconds.

4. Bend your knees and roll your abdomen when bending your knees and roll your abdomen, pay attention to using your abdomen to lift your upper body slowly but not too wide. The thighs and calves form an angle of 90 degrees. It is recommended that there are 3 groups of 20 in each group every day.

What are the advantages of practicing waistcoat line?

When exercising the abdomen, it will also have a good exercise effect on the organs, making the surrounding muscles more compact. Reduce the stimulation of surrounding organs and better protect organs. Exercise waistcoat line can help strengthen the strength of the waist and back, which is good for the stability and activity of the lumbar spine and spine, and can reduce the probability of low back pain.

Therefore, to make a waistcoat line through sports and fitness is to look good, but also to be healthy, and to get fewer diseases, including talking about color becoming cancer, which is also based on obesity and excessive fat.

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