I believe many people are familiar with the vest line. There are many movements for how a person should practice the vest line. At the same time, among these movements, some are relatively simple and some are more difficult. Some people still understand how to practice the vest line. So, what is the simplest and most scientific way to practice the vest line? Let’s take a look below!
Action 1
Before exercising, it is recommended to wear sports bra and tights. If necessary, it is recommended to prepare a yoga mat, which is less likely to cause injury. First, place your hands and feet on the ground, bend your right foot in front of the right, and try to let the knee touch the elbow. Then switch to the left foot, bend to the left in the same way, and let the knee touch the elbow. The entire set of movements takes about 60 seconds.
It is recommended that the knees touch the elbows as much as possible for better results.
Action 2
Then lie flat on the ground, place your hands beside your hips, then raise your legs flat, let your lower body hang in the air, and then use the strength of your hips to support your legs. Legs, straighten your legs upward. When your legs are straightened upward, your legs and buttocks are suspended in the air, and only your upper body is supported on the ground. This action can be done for 60 seconds.
Use the strength of your upper body to support and place your hands flat on the ground.
Action Three
The third action is to lie flat on the ground, curl your feet, swing your knees to the right, and place your hands on the back of your head. Use the strength of your upper body to raise your head, similar to a sit-up position, but your feet must be bent for 30 seconds on the left and right sides for a total of 60 seconds.
Similar to a push-up position, but with your knees bent forward.
Action 4
Put one hand and both feet on the ground, face forward, first put your left hand inward from the chest, and then raise your left hand upward to stretch your body. In this movement, except for the elbows and feet that can rest on the ground, other parts must be suspended in the air. After doing this action for 30 seconds, stretch your right hand again for the same 30 seconds, for a total of 60 seconds.
Except for the elbows and feet, the rest of the body needs to be suspended in the air.
Action 5
Lie flat on the ground with your whole body, and raise your hands towards your head. Then slowly lift your upper body and try to let your hands touch your toes. Can. When performing movement five, it is recommended to lift the body in sections to better exercise the abdominal muscles. This action is carried out for 60 seconds.
It is recommended to slow down when getting up to better exercise the abdominal muscles.