Everyone is familiar with the waistcoat line. The waistcoat line is what many people want, and the waistcoat line is also a feature of a good figure. How to practice the waistcoat line? There are many ways to practice it, so how to practice it I believe some people still know about the vest line. So, how do beginners practice vest line? How to practice vest line? Let’s find out together below.
Analysis of conventional abdominal crunch movements:
1. Place your hands in the air above your abdomen, or by your sides.
2. Contract with force to lift your back off the ground. Do not keep your waist off the ground. Only by contracting your abdominal muscles can you better develop the vest line.
Note, don't forget to contract at the top, and then lie down slowly. Repeat this action 20 times.
Analysis of alternating ankle touching movements:
1. Lie on your back on the yoga mat, bend your knees, and bring your heels closer to your buttocks (if you find it too difficult, you can straighten your legs appropriately).
2. Contract your abdominal muscles and lift your body upward; note that you only need to lift your back slightly off the ground, place your hands on both sides of your body, and straighten them in the air.
3. Exhale and exert force, touch your left ankle with your left hand. Pay attention to pausing and controlling for a second when you hit your ankles, and exhale forcefully to complete the peak contraction. Exhale all the air in your abdomen to help squeeze and contract your abdominal muscles.
4. Then, touch your right ankle with your right hand. Touch each side 20 times.
Analysis of Russian abdominal crunches:
1. Lie on your back on the yoga mat, raise your legs slightly, and bend your knees slightly;
2. Place your hands on both sides of your ears, start to cycle with your legs, and at the same time rotate your upper body and try your best to touch the other knee with your elbows.
This movement is a bit difficult, so the speed does not need to be too fast. When the elbow and knee touch, the peak contraction occurs, that is, there is a pause for one second., can produce greater stimulation to the abdominal muscles, and the effect is better. Touch each side 5 times.
Precautions for vest line training
Combining movement and thought to exert strength in the abdomen
Compared with sit-ups, crunches can better exercise the abdomen and stimulate muscle separation to form mermaid lines. During the entire movement, you must think about exerting force on your abdomen. When doing abdominal crunches, your lower back should not leave the ground.
Don’t use your hands to relay the ball
Generally speaking, you can cross your hands in front of your chest. You can also choose to put your hands behind your head, but you can only make virtual contact and cannot use force. When exerting force, imagine yourself as a shrimp, feel the strength of your abdomen to the greatest extent, and bend yourself as much as possible.
When falling, do not let your neck touch the ground
It is easy for beginners to relax in this regard. When the neck is in contact with the ground, it is easy to borrow force from the neck, causing pain and injury to the spine and neck.
The number of actions is 20 in a group
Generally speaking, there are 20 players in a group, and you can make 3 bets with the music on each time. It may be difficult to persist at first, but don’t be lazy and reduce the quality of your movements. If you really can't hold on, you can reduce the amount and increase it slowly. Don't rush for success to prevent sports injuries.
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