How does one practice the vest line? Of course, one can use many movements to practice the vest line. However, among these movements, some are very good and some are average. So how to practice the vest line? Some people still Learn how to practice. So, how to practice the vest line? How many days can it be practiced at the earliest? Let’s take a look below!

How to practice vest line

1. Cross lifting training

Step 1: Lie on your back, extend your legs to the ceiling, and cross your legs in preparation.

Step 2: Tighten your abdomen and lower your legs about 45 degrees. As you inhale, lift your legs and hips to the top of the ceiling and hold for 5 seconds.

Step 3: Then slowly move your spine, lower your hips section by section, and return your legs to the starting position. Repeat for 3-10 sets.

Beginner version: This action is difficult, so if you can't get your hips off the ground, before trying it, you can simply practice the hip lift action to see if you can lift it off the mat, and then immediately decline.

2. Downward Dog

Step 1: Place your elbows on the ground, cross your hands and hold them tightly, with your feet slightly wider than shoulder width, in a stick position.

Step 2: When you start to lift your hips, first extend your feet to the left, and then quickly use your right foot to take another step to lift your hips. Then step to the left foot again, lift your hips, and then lift to the right again so that your hips are in a high position.

Step 3: Slowly walk forward until you return to the starting stick position. Repeat for 3-5 sets.

Advanced version: Take longer strides to improve your hip position and add 5-10 sets.

3. Mountaineering Spin

Step 1: Start in a full stick position with your feet together.

Step 2: Bend your right knee to the left and slide your right foot to the inside of your left knee (your hips should turn to the left at this time, and your left ankle should also turn slightly). Alternate sides and repeat for 3-10 sets.

4. Frog feet training

Step 1: Lie on your back, bend your feet and heels facing each other.

Step 2: Inhale, as the upper body leaves the ground, raise your head and shoulders, straighten your palms off the ground, palms facing down, and look at your legs.

Step 3: When you exhale, press down on your heels, extend your legs to 45 degrees, press on the tops of your feet, inhale again and bend your heels back to the starting position. HeavyRepeat 3-10 sets.

The vest line can be developed in the fastest few days

1. People who are overweight

The body is cylindrical, with a big head, a red face, a thick neck and wide shoulders. , people with thick and weak limbs generally have relatively high body fat content and relatively low muscle mass. They need to systematically lose weight before practicing the vest line, so it will take longer than those with a thin body type.

2. People with thin body types

People with slender body, white head and face, flat chest, slender muscles, less subcutaneous fat, and slender limbs have a metabolic rate that is on the low side. High and not easy to gain weight, muscle mass may be low or acceptable. Their body fat percentage is generally not high. In a relaxed state, the only skin that can be pinched is skin without a lot of fat. Generally speaking, the time to develop the vest line will be faster than that of a fat person.