Even if bodybuilders relax for a while, the vest line will disappear and be covered with fat. Here is such a female fitness expert, who also experienced the disappearance of vest line, in order to find her original good figure. Fitness experts decided to make a 30-day training plan, build a flat belly and find the vest line. There are 12 movements every day, each movement lasts for 40 seconds, each movement is intermittent 10 second, and one *** 10 minute is enough. Adhere to the abdominal exercise effect after 30 days.
Action 1 supine legs. The yoga mat is flat on the ground, with your hips sitting on the yoga mat, your hands supported backwards, your legs straight forward, and your feet suspended. Under the action of waist and abdomen, both legs bend their knees at the same time, and the knees are as close to the chest as possible.
Action 2: bend your legs on your stomach, tilt your arms slightly outward, and bend your elbows to support your body. Legs straight, feet apart. Keep your upper body still, lift your knees alternately with your legs and put them down outward.
Action 3: Draw a circle with your feet on your back: your body is on your back, your arms are fixed at your sides, your head is close to the ground, and your legs are straight forward. Keep the upper body still, and draw circles alternately left and right with the help of the strength of the waist and abdomen.
Action 4 flat hip swing: the body is prone, the elbows are bent, the legs are straight, and the feet are slightly separated. Swing your hips alternately from left to right, keep your knees straight all the time, and twist your toes and waist until your feet touch the ground, so that you can twist a healthy figure.
Action 5 supine leg bending and leg lifting: supine, arms fixed at both sides of the body. Put your legs together and bend your knees. Under the action of the waist and abdomen, the legs are raised and straightened, and the hips fall off the ground again, and so on.
Action 6 supine leg roll: the body is supine, the arms are straight above the head, the legs are together and knees are bent, and the feet are off the ground. Keep your lower body still, stand up your upper body, put down your arms, and keep touching your knees with your hands before you recover.
Action 7 Swing your legs alternately on your back: lie on your back, keep your upper body still, swing your legs alternately, try to raise them as high as possible, and don't fall close to the ground. Not too fast, you can fully feel the stretching of abdominal muscles during exercise, and you can win only if you persist.
Action 8 Sit and turn: Sit on the yoga mat with your hips bent, your feet on the ground and your hands clenched. The lower body does not move, the body rotates alternately from left to right, and the arm is pushed to the same side of rotation.
Action 9 prone climbing: the body is prone, the arms are straight to support the body, and the legs and toes are on the ground. Keep your upper body still, lift your legs alternately to the opposite elbow, bend your knees greatly, and keep your waist and abdomen straight.
Action 10 supine riding mode: supine, elbows bent, hands in ears. Raise your head, bend your knees alternately, and close your legs. At the same time, turn the upper body left and right, and alternately approach the opposite knee with arms and elbows, paying attention to the coordination of actions.
Action 1 1 prone jump from left to right: the body climbs in the same initial state as prone. Keep your upper body still, jump your legs alternately to the left and right sides of your body, and so on. Don't jump too much, but feel the muscles tighten.
Action 12 high leg lift: stand, with legs alternately lifted and running in place, with thighs and calves at 90 degrees and arms swinging back and forth greatly. Speed up the frequency as much as possible and adjust your breathing properly.
She insists on the above 12 movements every day. For the diet during the period, she reduced fat intake, adhered to a healthy diet and did not eat snacks. The following is the effect after 15 days. As can be seen from the photos, the vest line has been displayed. Seemingly simple actions can be seen after a long period of time.
After 30 days, except the vest line is more prominent, the whole waist-abdomen curve looks more layered. Your efforts will not be in vain, and your sweat will not flow in vain. As long as you pay, you will be effective. What do you think of this?
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Look at the comparison before and after 30 days, from obvious abdominal fat to obvious vest line. It seems that the time limit for change is only 30 days, and only oneself can understand the hardships. Jealousy alone is not enough. Let's move quickly.
You insist—