From my own experience, it is ok to have a vest line for one month, mainly for thin girls who want to have a vest line in a short time.
Let's talk about training frequency first. Special training is two or three times a week. It doesn't matter if you don't have a fitness card. You don't need equipment.
Training action
1. Two groups of abdominal roll, one group 15 times.
step
Lie on your back on the yoga mat, bend your knees and step on the ground with your feet; Arms straight up, hands clasped.
Roll up your upper body slowly, and don't lift your body with your arms.
When you roll your belly, lift your arm vertically and lift it hard.
The back waist is always close to the ground.
2. Sit on your back and lift your legs alternately in two groups, one for 30 seconds.
step
Lie on your back on the yoga mat, with your lower back close to the ground, straighten your legs and hook up your toes.
Legs rise and fall alternately at intervals of 45 degrees and 70 degrees from the ground.
3. Two groups of leg lifts with alternating left and right stomachs, one group 15 times.
Lying on the mat on the left (right) side, the left (right) arm is straight and clings to the ground to stabilize the body.
While lifting your legs, roll your body to the left to narrow the distance between your elbows and thighs.
4. Russia became two groups, one group 15 times.
Sitting on the mat, legs bent, knees raised, feet off the ground, lower back straight, upper back slightly arched.
Turn your shoulders to move your arms.
Hands touch the ground at both sides of your body, and eyes follow your hands.
5. Do two groups from both ends of one leg, one group does 20 times.
Lie on the mat, put your arms straight on both sides of your head, and get up with your abdominal muscles.
When you get up, your legs and upper body are lifted at the same time, your back is curled, and your hand touches the front of your calf.
Keep nervous when lowering, and you can't relax at once.
6. Abdominal stretching for 30 seconds
Lie prone on the yoga mat with your legs completely close to the ground, hold up your upper body with your hands and stretch your abdomen.
Straighten your shoulders
Anyone who has used keep knows that this is an advanced action of the abdominal ripper inside, which is not very basic. My stomach hurts after exercise, but in order to have an effect in a short time, bear it _
About diet
Can you quit big fish and big meat? Just look at this summer. If protein is added, I will choose complementary food because I have acne after drinking protein powder.
I didn't pay much attention to my health last month and lost 80 pounds. Later, I used an egg and a chicken chop a day, and I gained four pounds of meat in a week, all of which were muscles.