Many boys attach great importance to their body shape. Among them, vest lines are what many boys want to have, because having vest lines can make boys more beautiful. So how should boys practice vest lines? In fact, they can use sideways bending exercises, Exercises such as leg bends. So, how do boys practice vest line? Let’s take a look!
Sideways bending exercise
Upright. Separate your legs, raise your arms to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and neither legs nor arms should be bent. Inhale, then restore, and exhale. Change direction and repeat. Do this 8 times in a row.
Leg bending exercise
Supine position. Place your arms flat on the ground left and right, straighten your legs and lift your knees at the same time. Inhale to bring your thighs close to your abdomen; then exhale and slowly return to the position. Repeat 8 times.
Lift your legs and tighten your abdomen
Mainly to develop the lower abdominal muscles. Lie on your back with your upper body straight, lift your legs as high as possible, and then slowly lower them. After doing this exercise evenly, bend your knees and continue doing the same movement. Repeat 8 times.
Sitting flexion
Mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean your upper body back to maintain body balance, and then bend your knees and tuck your abdomen in to make your abdominal muscles extremely flexed. During the exercise, your feet should never touch the ground.
"Cycling" movement
Supine position. Take turns to flex and extend your legs, imitating the motion of riding a bicycle. The movements should be fast and flexible, and the range of flexion and extension should be as wide as possible. It lasts 20-30 seconds.
Alternately touch the toes
Lie flat on your back with your legs straight and your hands by your sides. Lift your body, lift your left leg at the same time, and touch your left toe with your right hand; return to the original position, lift your upper body again, lift your right leg at the same time, and touch your right toe with your left hand. Repeat several times.
Twist
Holding a handle or pulling a certain weight with one handUse heavy objects to perform twisting and turning exercises in various postures. For example, you can first twist 10 times clockwise, and then twist 10 times counterclockwise. Finally, bend forward, backward, and left and right 5 times. It can exercise the obliques and waist muscles.
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