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The waistcoat-line figure of the fitness goddess is looming. When she wears a navel-baring dress, her sexiness index will be perfect, and her return rate will soar. However, such a figure is not so easy to have.

A good figure is sufficient enough self-discipline, and girls with a vest line, the body fat rate is basically controlled below 20%. Only when the body fat rate is low enough can the muscle lines emerge.



Girls who want to develop a vest-line figure can be divided into two situations:


The first kind of people with a body fat rate of more than 20%, you should do more aerobic exercise to brush fat, such as running, jackpots, playing ball, swimming, etc. If you insist on exercising for more than half an hour every day, you can improve your physical activity metabolism and promote Lipolysis.

In order to improve the fat-burning efficiency, you also need to control your diet, eat less high-calorie processed foods, eat more low-calorie, lightly processed ingredients with a strong sense of satiety, and control your daily calorie intake between 1300-1600 calories, giving you The body creates enough of a calorie deficit to allow you to lose weight over time.

In the process of reducing fat, maintain abdominal muscle training every other day to strengthen the abdominal line. When the body fat rate drops below the standard level, your vest line will emerge.
People with a body fat rate of less than 20% in the second week do not need to do too much aerobic exercise, just maintain aerobic exercise 2-3 times a week to keep fit and keep fit.

You need to scientifically arrange abdominal muscle training to strengthen muscle lines, so that your vest line can quickly emerge. Here are a few key points for practicing the vest line, I hope you pay attention to:


1. Abdominal abuse training should not be too simple.

The abdominal muscles are composed of small muscle groups such as the transverse abdominus, rectus abdominis, external obliques, and internal obliques. To abuse the abdomen, you need to choose multiple movements to stimulate the abdominal muscles in all directions, so that the vest line trained will be more three-dimensional and beautiful.

2. Do abdominal muscle training every other day.

Daily exercise will make the muscles in a state of tearing, which cannot be repaired, and the efficiency of muscle growth will decrease instead. We need to fully stimulate the abdominal muscles every time we train, rest for 2 days after training, and then re-train the abdominal muscles.
Finally, girls who have no experience in vest line training can start with the following set of abdominal muscle training, which will allow you to feel the muscle lines on your body in 2 months!

  • The first action: supine leg lifts hold for 20 seconds, rest for 15 seconds, repeat 3-4 times.
  • The second action: Lie on your back and alternately raise your legs. Hold for 20 seconds, rest for 15 seconds, and repeat 3-4 groups.
  • The third action: Russian twist Hold for 20 seconds, rest for 30 seconds, repeat 3-4 times.
  • The fourth action: Alternate Plank Hold for 30 seconds, rest for 30 seconds, repeat 3-4 times.
  • The fifth action: Prone opening and closing hold for 30 seconds, rest for 30 seconds, repeat 3-4 times.
  • The 6th action: supine bicycle insists on 15-20 times, rests for 30 seconds, repeats 3-4 groups.

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Having a vest line is not a dream. BP Smartwatch can also monitor calories, heart rate, blood pressure.