How can girls develop a vest line

As for how girls can train to have a beautiful mermaid line, the first thing to consider is body fat percentage. When your body fat percentage decreases, the muscle contours under the body fat percentage can be better displayed. For girls, when your body fat accounts for 20% of your body, the contours of your abdominal muscles and mermaid line will also be contoured. When the body fat percentage reaches about 17% to 18%, you can see a clearer abdominal muscle mermaid line. If you understand these, and then carry out systematic energy and aerobic weight loss training, there are many actual training methods and plans, find one that suits you better. Some girls may have high physical fitness or a slightly fat body shape, so they must first lose weight in the early stage. You can choose aerobic exercise such as jogging to lose weight, but this sport is not for you to do it for a long time. Our body has a strong adaptability. If you do a single jogging for a long time, the effect will always be less and less obvious.

The most effective way to lose weight is to carry out muscle training first, and then carry out appropriate aerobic exercise to lose weight. The effective combination of muscle training and graceful exercise can greatly improve the weight loss effect. This requires you to have a training plan and make a training schedule, for example, take a week as a unit, train every other day, Monday, Wednesday, Friday and Sunday, four times a week. Monday can be back training day, Wednesday is leg training. Girls don't have to worry that these muscle training will make you a muscular girl, because the amount of testosterone secreted by women is only about 1/10 of that of men. Muscle training should not exceed 50 minutes, it is best to be about half an hour, and then do aerobic training, jogging, cycling, etc. After the body fat rate is reduced, you can focus on the training of the abdominal muscles and nail line. For women with relatively low body fat rate, they can start with training the abdominal muscles and mermaid line.

The exercises for training abdominal muscles include plank, crunch, and leg raises. These exercises can effectively train your abdominal muscles. Although the plank exercise is a bit boring, its effect should not be underestimated. It not only trains the abdominal muscles, but also trains the overall stability of our body. It is usually performed 2 to 3 rounds, and each round lasts about 2 to 3 minutes. For the exercise, the waist must be straight, not arched, and the arms should be vertical at 90 degrees.

Compared with push-ups, sit-ups are better than crunches in that they avoid the pressure on the spine when doing sit-ups. Crunches are very effective in training the upper abdominal muscles. You can clearly observe that after a period of training, the upper waist muscles will have obvious contours. When doing this exercise, the waist is close to the ground, and only the upper part of the back moves. It can be divided into 2 to 3 groups, with one group performing 10 to 12 sit-ups.

The posture of supine leg raise is relatively simple. Close your legs and keep them straight, and place your hands close to the ground to assist in the posture. Then use the power of your abdominal muscles to extend your legs out. This posture is very good for training the mermaid line. Do 2 to 3 sets, 10 to 12 times per set, making sure your form is correct and not too fast.