Male practicing mermaid line female vest line

The vest line is the highest level of flat abdomen. There is no fat in the abdomen, but also muscle lines, just two erect muscle lines on either side of the navel, which looks like a vest, so it is called a vest line.

Men want the perfect mermaid line, women want the most attractive vest line, and the following actions from the carefully selected actions can help you shape your body. Now, your mermaid line and vest line are no longer out of reach. As long as you follow the 7th move every other day, each action will be done in 4 groups, each group doing 12-16 times.

1, air brakes

Studies have shown that squatting bicycle exercise is the most effective exercise for exercising rectus abdominis and abdominal oblique muscles. It is an indispensable exercise for exercising abdominal muscles. The correct practice method is:

1) lying on the ground, with both hands behind the head;

2) Both knees are bent to the chest, and the shoulder blades are lifted off the ground at the same time;

3) The right leg is straight at a 45-degree angle to the ground, while the upper body is rotated to the left, so that the right elbow is close to the left knee. As shown in the figure, the sides of the body are alternated, 12-16 times on each side.

2, sit firmly boss chair

Stabilizing the boss chair is the second most effective way to exercise the rectus abdominis and the abdominal obliques. The correct approach is:

1) Sit on the chair and hold the armrests of the chair with both hands to stabilize the body;

2) The back rests on the back of the chair, shrinks the abdominal muscles and lifts the legs, so that the two knees close to the chest;

3) Pay attention to the back and do not bow, breathing is natural;

4) After the two legs return to the initial position, repeat 12-16 times.

3, the ball on the body

The fitness ball is a very good abdominal muscle exercise tool, especially the rectus abdominis. The correct exercise method is:

1) Sit on the fitness ball so that the fitness ball is in the position of the lower back;

2) The arms are crossed to the chest or placed behind the head;

3) contract the abdominal muscles and lift the torso off the sphere;

4) The body should remain firm during the lifting process;

5) After the initial position is restored, repeat 12-16 times.

4, straight leg contracture

Straight leg contracture is also an effective exercise method for exercising rectus abdominis and abdominal oblique muscles. The correct practice method is:

1) lying on the ground, legs straight up, so that the hips lifted off the ground, the two arms flat on the body side;

2) The abdominal muscles contract and lift the shoulder blades;

3) Keep your legs in a fixed position and feel the navel as if you are close to the spine. After that, restore the initial position and repeat the practice 12-16 times.

5, straight arm contracture

This exercise mainly exercises the upper abdominal muscles. The specific exercises are as follows:

1) Lying on the mat, bending the knees, and straightening the arms to the back of the head;

2) The abdominal muscles contract and lift the shoulder blades;

3) Relax and restore, repeat the practice 12-16 times.

6, lower body contracture

1) lying on the ground, with both hands on the ground or behind the head;

2) Both knees are bent to the chest until the angle between the knees is 90 degrees;

3) The abdominal muscles contract, lifting the buttocks off the ground, and then the legs extend vertically into the air;

4) Restore the initial position and repeat the practice 12-16 times.

7, vertical collapse

The practice method is:

1) lying on the ground, with the legs extending vertically into the air;

2) After placing both hands on the head, the abdominal muscles contract to lift the shoulder blades; at the same time, the heels are in the air and the body is U-shaped.

3) Restore the initial position and repeat 12-16 exercises.