With the gradual rise of fitness training for abdominal muscles, more and more people are investing in vest line exercise. There are three lines in the vest line, namely the left, right and middle lines. When we exercise the abdomen, we often train the left and right lines, but the middle line is more difficult. So what do you think of the middle line of the vest line? Practice? Let’s go take a look below!
1. Cross abdomen
This movement is also called air kicking Car, lie flat on the ground, bend your arms, place your hands beside your ears, bend your left leg, and do a pedaling motion. At the same time, contract your abdomen and lift your upper body so that your right elbow touches your left knee. Pause for a moment after reaching the position, and slowly Lower it slowly and follow this method with your right leg and left elbow. The advantage of this action is that it can fully exercise all the muscles in the abdomen. Do three sets every day, each set is 12-14 reps.
2. Lift your legs and tighten your abdomen
This action mainly exercises the rectus abdominis, a muscle that most friends who do sit-ups ignore. Lie flat on the mat, place your hands naturally on your sides, bring your legs together, lift them up, wait until your buttocks are slightly off the ground, pause for a moment, and slowly lower them. There are two points to pay attention to in this movement. One is to keep the thighs and calves vertical when retracting the legs; the other is not to place the legs completely on the mat when putting them down. You can stop when there are still 10 centimeters from the ground and start the next movement.
3. Aerial crunches
As the name suggests, this action must be completed in the air. Find a horizontal bar, hang yourself on it, put your legs together, turn slightly, contract sideways, and alternate left and right. Pay attention to keeping the upper body vertical, the movement must be smooth, and pause for a moment after contracting to the highest point. This movement can well contact the external oblique muscles.