Some people are still very familiar with the vest line. There are many movements for how a person can practice the vest line, and among these movements, some are suitable for home and some are suitable for the gym. So, some people still understand how to practice the vest line at home. So, what is the most effective way to practice vest line at home? Let’s take a look below!
1. Sit-ups
This is the simplest movement that everyone can do . Put your hands next to your ears and don't hold your head. Over time, it may hurt your cervical spine. As long as it doesn't affect the movement of getting up, it's fine.
Put your feet together, the angle can be greater than 90 degrees, and then use the strength of the abdomen to get up, be careful not to use the strength of the neck to drag the body up. If the movements are not standard, the muscles used will be wrong. One set of 15 reps requires 4 sets.
2. Plank support
Plank support is a whole-body exercise that not only exercises the abdominal muscles, but also mobilizes all core muscle groups. It can also significantly improve the straightness and stability of your stance.
Specific method: Land on your forearms and toes. The torso is straight and the head, shoulders, hips and ankles are on the same level. Relax your head and be careful not to lower your head. Do five sets of 30 seconds each. If you feel that your physical fitness is better, you can extend the training time.
3. Seated weight-bearing rotation
Sit on a chair, keep your lower back straight, use your bare hands or weight-bearing, and quickly rotate your body in a controlled manner. Keep your abdominal and back muscles strong and hold for one minute. Pay attention to the left and right balance of your body and do not turn loosely in pursuit of speed.
4. Cycling in the air
Lie on the yoga mat, hold your head in your hands, raise your legs to make a pedaling shape, lift one leg so that the arm of the other hand touches it This leg, repeat this, this is one of the most effective ways to train abdominal muscles.
5. Bend your legs and tighten your abdomen
This bent-leg abdominal method exercises the lower abdominal muscles. First, keep your upper body still, place your hands on both sides of your body, bend your back legs and retract your abdomen. When your legs go down, straighten your legs. Do not let your feet touch the ground. At the same time, use your abdomen to control it. Do fifteen reps in each group and repeat for three groups. You can rest for thirty to forty seconds in between.
6. Side kick
First lie flat on your back, then lift one leg so that the leg is at a 90-degree angle to the ground. At this time, the upper body should be tense and the head should be looking forward or towards the toes. Then restore, then switch to the other leg and do the same movement. in this wayRepeat this movement with alternating legs, twelve times with each leg.