There are many training methods for how to train the waistcoat line. Among these training methods, some methods are more difficult and some methods are easier. Of course, these methods all have good training effects, but many people do not know about the waistcoat line. Line training methods. So, what are the methods for boys to practice vest line? Let’s take a look at how to practice the vest line.
1. Sit-ups
First, we start with basic sit-up training, lying flat on the floor, with both knees bent and feet flat on the floor. Cross your hands in front of your chest, and then gently lift your upper body off the ground from your shoulder blades to your lower back. Once you are fully seated, hold this position for a moment.
Then, slowly return your upper body to the ground and repeat the previous action.
Be careful not to use excessive force or suddenly sit up without lifting your neck. During sit-ups, you should rely on your abdominal muscles to bear the pressure, not your neck. Keep your back straight – never hunched over when doing sit-ups. Bent knees are simpler than sit-ups, as you only need to lift your shoulder blades off the ground instead of your entire upper body.
2. Lie on your back and push your hips
Lie on the floor with your legs straight and together. Keeping your legs straight, then slowly and smoothly raise your legs to a vertical position, with your feet pointed toward the ceiling.
Then, gently lower the legs back to the ground and repeat the above actions.
When doing this exercise, do not spread your legs or bend your knees, unless you find it too difficult. In this case, we can slightly change the exercise method. Instead of pointing your feet towards the ceiling, you can use your knees to support them. Just breasts.
For an extra challenge, try holding a medicine ball or other lightweight object between your legs while doing this exercise.
3. Riding on your backBicycle
First, lie on your back like a basic sit-up, with your knees bent and your feet flat on the ground. Keep your elbows bent and your hands behind your head.
First lift your right knee and bend it toward your chest. As you lift your knees, try gently lifting and twisting your upper body, touching your right knee with your left elbow.
Next, relax your upper body and gently return to the ground, then lower your right knee and raise your left knee so that it touches your right elbow. Repeat the above movements, keeping your knees and elbows touching alternately.
4. Retreat to lunge in place
The lunge leg press is a good exercise. While it exercises your legs and hamstrings, it can also exercise the hips, back and abdominal muscles as secondary muscle groups.
When performing a lunge leg press, first place your feet hip-width apart and stand straight.
Then take a big step forward with your right foot. Bend your right knee and press your body toward the ground, while keeping your back straight until your right knee bends at 90 degrees.
Next, return the body to a standing position. During this process, the weight of the body is always placed on the right foot. Then, repeat the action with your right foot with your left foot.
When doing this exercise, keep the movement slow and smooth. Excessive or sudden tightening may injure your knees or back.
5. Do aerobic exercise
Aerobic exercise is a great way to burn fat. High-intensity aerobic exercise, such as running, swimming, and cycling, can burn a lot of calories.
If you want to burn fat, consider devoting a certain amount of time to aerobic exercise every week. This is a great way to widen the gap between the calories you eat and burn every day.
However, there is one caveat - if you increase your food intake when performing a new aerobic exercise routine, you may not be able to burn fat.
6. Reduce calorie intake
A reliable way to lose weight is to eat less. Regarding the question of how often to eat during weight loss and the ideal amount to eat at each time, here is a saying. Remember that the most important thing to lose weight is to eat fewer calories than you consume on a daily basis.
Calculate your body's basal metabolic rate and then add in the calories you consume from food each day. Keep these numbers a few hundred calories lower than your daily caloric consumption, and you'll lose weight.
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