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Now the improvement of girls' aesthetic ability, as well as the requirements for themselves are getting higher and higher, they are no longer satisfied with simply losing weight after losing weight.
Although the figure is dry and thin, I can wear the clothes I like, but there is no beauty at all. Only with a certain muscle line, the body charm index will be improved, and the curve charm will look better, so more girls tend to build their own vest line body.
With a vest line figure, you can wear a belly button suit in the summer, or when you go swimming, you can show your body, and the figure with a vest line is more attractive to the same sex and the opposite sex around you.
How can you practice a good-looking vest line figure?
It is really not difficult for people who exercise regularly, because as long as your body fat rate can be controlled, coupled with abdominal training, you can see the muscle lines of your abdomen in a month.
However, if you want to have a vest line figure all the time, you usually need to maintain sufficient self-discipline and maintain the habit of abdominal abuse training. If you give up halfway, your vest line will slowly disappear.
For obese people, if you want to practice the figure of the vest line, you need to brush the fat first and then abuse the abdomen.
We all know that one of the prerequisites for practicing a vest line is to keep the body fat rate low and avoid fat covering the muscles. Also your body fat rate should be maintained at about 20-22%, and then through scientific abdominal training, you can practice a good-looking vest line.
Therefore, obese people should figure out one thing: fat loss and abdominal abuse are two different things, only by first reducing fat to make their figure thin, and then through abdominal abuse can they practice the vest line. If you are obese, it is impossible to practice the vest line without fat loss.
If obese people want to practice vest line, the first thing is to lose fat, and the second thing is to practice abdomen.
Diet:
1. Control the intake of calories, and ensure that the daily intake of calories by the body can meet the basic metabolic consumption, but it is lower than the total metabolic value.
2, the diet should not be too single, but to ensure that the body intake of nutrients balanced, in order to maintain metabolic power, such a state of fat loss is much easier.
3, pay attention to supplementing high-protein foods, such as eggs, dairy products, fish, shrimp, etc., can effectively improve the body's food heat effect, accelerate the operation of body metabolism.
4. Supplementing dietary fiber, such as high-fiber celery, cabbage, winter melon and other foods, can promote gastrointestinal peristalsis and improve constipation.
5, supplement high-quality carb staple food, staple food can be coarse grains and fine grains with collocation, control the glycemic coefficient, healthy slimming down.
Athletically:
1, weight loss exercise mainly choose aerobic exercise, can effectively burn calories, so that your figure quicker to lose weight. You can choose to run for 1 hour, jump rope for 30 minutes or open and close jumps, etc., choose full-body aerobic exercise, which can make the body lose weight faster.
2, add strength training, choose squats, push-ups, etc. can improve the content of muscles, maintain the body's metabolic capacity, accelerate the operation of the body, and inhibit the rise of body fat rate.
Through the above two aspects to achieve the effect of fat reduction. In the later stages of weight loss, adding abdominal training can effectively tighten the abdominal skin, stimulate the muscle groups in the abdomen, make the muscle fibers of the abdomen thicker, and make your figure more firm.
These few simple abdominal trainings shared today can be easily done at home, insist on 2-3 months, and fat people can also have vest lines!
Action 1: Reverse curl
Action 2: Knee curl
Action 3: Tilt your body left and right
Action 4: Alternate leg lift on your back
Action 5: Lie on your back and raise your legs to curl your abdomen
Action Six: Straight legs curled abdomen
Movement Seven: Fix the legs to the left and right and touch the ankles
Each action is 15 times, repeating 2-3 sets.