How to practice vest line How to practice vest line for men

　　Regardless of whether men or women have a waistcoat line, it is a good physical expression. How should men practice their waistcoat line? The editor will tell you today how to practice the vest line for men.

　　How men practice vest line

　　1. Abdominal breathing

　　When you inhale, let your belly bulge, and when you exhale, let your belly tighten, which helps stimulate gastrointestinal motility, promotes the discharge of waste in the body, and smoothes the air flow. When walking or standing, as long as you use force to shrink your abdomen and cooperate with abdominal breathing, you can tighten your lower abdominal muscles and achieve the goal of slimming your lower abdomen.

　　2. Stretch your legs on the floor

　　Prepare a yoga mat, place your forearms on the ground, so that your forearms and upper arms are at 90 degrees, your toes point to the ground, your body is in a straight line, your hips are slightly raised, your abdomen is tightened, and stay for 3 seconds (yoga mats can prevent arm injuries).

　　Keeping your left toe pointed on the ground, lift your right foot up. After staying for 5 seconds, switch feet and do the same action. Repeat the above two steps for 12-15 times for 1 round, for a total of 3 rounds. This set of actions can train the muscle strength of the abdomen, back, and buttocks.

　　3. Touch the ground with your toes

　　Lie flat on your back, with your thighs bent at a ninety-degree angle and your calves parallel to the ground. Place your hands naturally on either side of your body, palms facing down. At this time, the whole body is tense and the back is close to the floor.

　　Then lower your left leg in two steps, starting from the hip only, and push the toes down to the ground without the toes actually touching the ground. Then exhale, return the legs to the starting position in the same two steps, and then switch to the right leg to do the same action. Repeat this action alternately with both legs, twelve times for each leg.

　　4. Alternate supine and lying positions

　　The main method of alternating supine and lying exercise The part is the lateral abdominal muscles. Put your hands behind your neck, bend your legs, and then kick out one leg alternately. Note that there should be a certain distance between the kicked-out leg and the ground, but not too high, and the foot should not touch the ground, and then the other side. The elbow on one side and the knee joint of the bent leg on the other side should be as close as possible, and at the same time, the side abdominal muscles should be used to control it. Each leg should be kicked at least fifteen times, for a total of three groups.

　　5. Sit on the chair and raise your legs

　　Prepare a chair without rollers. Sit in the front 1/3 of the chair, place your hands on both sides of the chair to maintain body balance, put your feet together, tighten your abdomen, and lean your upper body back slightly.

　　After tightening the abdomen, bring your feet together and bend your knees to raise them to at least the same height as the chair surface. Then put your feet down and step on the ground. Do 10-12 rounds of lifting and lowering back and forth for a total of 3 rounds.

　　6. Arm pressure chair

　　Hold your hands tightly and place your forearms on the chair. The upper arms and forearms are at 90 degrees. Spread your feet shoulder-width apart and point your toes on the ground. At the same time, tighten your buttocks and tighten your abdomen for 30 seconds. This action can exercise the muscle strength of your arms, abdomen and lower body.

　　Do not hunch your back or put all your strength on your hips during the exercise to avoid injuries from supporting your arms.

　　7. Abdominal tightening yoga

　　Sit on the floor with your back straight, your legs bent at the knees, your feet flat on the ground, and your hands gently holding the back of your thighs.

　　Inhale, stand on your toes, keep your back and spine upright and extend, and move your center of gravity slightly backward. Exhale, straighten your left knee, extend your toes upwards, feel the tightening of the muscles on the back of your thighs, and stay for 3 to 5 breaths.

　　Sit on the floor with your back straight, your legs bent at the knees, your feet flat on the ground, and your hands gently holding the back of your thighs.

　　Spread your feet as wide as your shoulders, put your hands together in front of your chest, lift your chest and draw in your abdomen, relax your shoulders, and inhale to prepare.

　　Keep your lower body still, exhale and slowly turn to the right, feeling the power of rotation in your waist and abdomen. Slowly return your upper body to a straight position, exhale and turn left.

　　8. Bend your knees and lift your feet

　　Prepare a chair without rollers. Sit in the front 1/3 of the chair, place your hands on both sides of the chair to maintain body balance, put your feet together, tighten your abdomen, and keep your upper body straight.

　　Bend your right knee and lift it up while keeping your left foot straight. Then lift your left foot and keep your right foot straight, just like riding a bicycle. During the exercise, lean your back slightly but don't arch your back. Do 10-12 reps of your feet alternately back and forth for one round. Do a total of 3 rounds. This action can train your abdominal muscles.

　　9. Bend your legs and tighten your abdomen

　　The bent-leg abdominal tightening method exercises the lower abdominal muscles. Keep your upper body still, place your hands on both sides of your body, bend your back legs and tuck in your abdomen. When your legs go down, straighten your legs and keep your feet from touching the ground. At the same time, use your abdomen to control it. Do fifteen reps in each group and repeat three groups. You can rest for thirty to forty seconds in between.

　　10. Lie on your side and tighten your abdomen

　　Keep your right forearm on the ground, with your upper arm and forearm in a 90-degree position. Let your upper body and lower body lift off the ground at the same time. Raise your left hand toward the sky, stay for 15-20 seconds, and do the same action on the other side. This set of actions can exercise the internal and external abdominal muscles.