How to practice vest line in gym?
1. Lie flat, lift your legs and reduce your abdomen.
: The body lies flat, the palms of both hands are downward to protect the inferior gluteal coccygeal vertebra, and the feet are straight together and lifted. In this process, the height of the foot does not exceed 45 degrees, and it remains suspended. The second measure: the abdomen is stretched hard to strengthen the muscle group.
2. Stretch the abdomen vigorously to strengthen the muscle groups: keep your head up and chest out, and let the hand shafts cross and touch your knees: bend your knees with your feet off the ground in a supine position, and gently touch your left knee with your right hand shaft, and do it once for a unit in the opposite direction. In this process, not only the upper body makes a rotation change, but also the knees touch the hand shaft in turn.
3, oblique torsion, abdominal contraction movement.
Oblique abdomen: do sit-ups and put your feet obliquely. You need to turn your folded feet to the left or right and do sit-ups in this position. After a few times, it's time to change sides.
4, swing left and right, bend your knees and abdomen.
Swing left and right, bend your knees and abdomen: straighten your legs and touch your toes with your fingertips: lift your feet vertically, lift your upper body with your abdomen and touch your toes with your fingertips, then lie flat immediately and continue.
At this stage, you need a diet, eat less and eat more meals, and the more kinds of food, the better. It is best to control the amount of each bite. Meat is mainly white meat, such as chicken, fish and beef. To control the amount, try not to eat high-fat pork and mutton. Do not eat too much salt.
Pay attention to the abdomen and buttocks when walking. After a long time, you will form a habit. This habit is no less effective than exercise.
Question 2: How to practice 100 vest line sit-ups in the gym? There are three groups, one in the morning, one in the middle and one in the evening.
Question 3: How do girls practice vest line in the gym? 15 minutes, vest line does not need equipment, mainly aerobic exercise with cushion. First do aerobic exercise at a speed of 6 kilometers per hour 1: 30 hours, and then: 1. Lie on your back, lift your legs, and abdomen: Lie on your back, with your palms down to the bottom of your hips to protect your coccyx, and keep your feet together and straight, with the height of your feet not exceeding 45 degrees. The second measure: the abdomen is stretched hard to strengthen the muscle group. 2. Stretch the abdomen vigorously to strengthen the muscle groups: keep your head up and chest out, and let the hand shafts cross and touch your knees: bend your knees with your feet off the ground in a supine position, and gently touch your left knee with your right hand shaft, and do it once for a unit in the opposite direction. In this process, not only the upper body makes a rotation change, but also the knees touch the hand shaft in turn. 3, oblique torsion, abdominal contraction movement. Oblique abdomen: do sit-ups and put your feet obliquely. You need to turn your folded feet to the left or right and do sit-ups in this position. After a few times, it's time to change sides. 4, swing left and right, bend your knees and abdomen. Swing left and right, bend your knees and abdomen: straighten your legs and touch your toes with your fingertips: lift your feet vertically, lift your upper body with your abdomen and touch your toes with your fingertips, then lie flat immediately and continue. At this stage, you need a diet, eat less and eat more meals, and the more kinds of food, the better. It is best to control the amount of each bite. Meat is mainly white meat, such as chicken, fish and beef. To control the amount, try not to eat high-fat pork and mutton. Do not eat too much salt. Pay attention to the abdomen and buttocks when walking. After a long time, you will form a habit. This habit is no less effective than exercise.
Question 4: How do girls practice 100 vest line sit-ups in the gym?
Question 5: What machine can girls choose to exercise vest line when they go to the gym? Fitness equipment is heavy.
Develop vest line or 1 1 abdominal muscles, focusing on reducing abdominal fat, paying attention to diet and proper abdominal exercise.
Exercise method:
1, you must run, jog and sprint for 40 minutes to 1 hour.
2. If you have no conditions or don't want to go out, you can run for more than 45 minutes. Jogging or jumping in place four or five times a week.
3, sit-ups, 3-5 groups, 30 in each group, exercise about 3 times a week. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. When exercising abdominal muscles, you must cooperate with aerobic exercise, preferably swimming, followed by jogging. In addition, for the exercise of 1 1 line, it is sometimes good to use flat support instead of sit-ups. The tray is also made in about 3 groups, each group is about 1 minute.
4, diet attention: lemonade drinking lemonade can help us eliminate toxins in the body, including various organs, but also purify and smooth the stomach, and effectively reduce the body's oil, inhibit the accumulation of fat. In addition, drinking ordinary soybean milk every morning also helps to reduce fat. Generally, low carbohydrate is used-the staple food is divided into three meals until you are not hungry, and occasionally your appetite is normal one day a week. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. Or the total amount of food is not much, eating less and eating more meals can also improve the metabolic rate and help to reduce fat. The food is light, the oil is corn oil, the meat is fish, the fat is low, and the fruits and vegetables are well matched. In addition, between meals, you can eat some fruits that are beneficial to the stomach, such as bananas, cucumbers, oranges and other fruits. These fruits can clean up the intestinal flora and play an important role in promoting the digestion of the stomach. Besides, fruit is rich in nutrients, which makes our body indispensable, so that we can supplement nutrition and lose weight.
Question 6: Does the vest line have to be practiced in the gym? You don't need it. Insist on abdominal exercise and diet control. The key is persistence. Many people can't hold on. Even if they go to the gym, it is impossible to fish for three days and dry the net for two days.
Question 7: How to practice the vest line in the gym? There is no equipment for practicing the vest line in the gym. The vest line also does not need this kind of equipment. The general vest line is to practice abdominal muscles to reduce fat.
Question 8: I am a girl. How to exercise in the gym? I want to practice some simple moves of vest line. I can do it at home, 1, flat support, 2, sit-ups, 3, lie flat, straighten your legs together, and then move hard to your head, waist hard, as much as you can. I repeat, it works. Keep it up. It would be better if you have time to go to the gym to exercise, where there are many equipment.
Question 9: How to keep fit correctly? I want to practice vest line, go to the gym to practice vest line for about 45 days, keep exercising every day, and cooperate with healthy diet.
Waist rotary machine.
Sit flat on the instrument, with your chest attached to the cushion, your thighs clamped on the cushion, and your body rotates to one side, and then rotate to the other side by exchanging left and right. Repeat the action 15 to 20 times, paying special attention to the upper body clinging to the cushion.
Abdominal training machine.
Lie flat on the instrument, hold the handles on both sides of the head with both hands, bend your knees, adjust the weight to a suitable load, and do the rolling exercise for 15 to 20 times. It should be noted that the body cannot relax completely when lying on your back.
Robbing a bar.
Support your forearm on the mat, keep your feet shoulder-width apart, keep your head in a normal posture, look directly at the mat, feel your abdomen contract inward, and stay still 15 to 20 seconds. Watch your hips, keep breathing smoothly, and don't hold your breath.