How to practice vest line

1, stand up and put your feet together to contract the core muscles.

2. Bend your hips and try to touch the ground. Once your fingertips touch the ground, please reach out and start crawling until you reach the push-up position. ?

3. Crawl backwards, slowly tilt your hips and climb back to the starting position.

Second, the side plate support

1. Starting from the left, the elbow is directly below the shoulder and the forearm is perpendicular to the body. ?

2. Fold your feet, or put one foot in front of the other. ?

3. contract your abdominal muscles and lift your hips off the ground until your body forms a straight line from your shoulders to your feet.

4. Hold this position for 30 to 45 seconds. ?

5. Change sides and repeat.

Third, the sitting posture is reversed.

1. Starting from the left, the elbow is directly below the shoulder and the forearm is perpendicular to the body. ?

2. Fold your feet, or put one foot in front of the other. ?

3. contract your abdominal muscles and lift your hips off the ground until your body forms a straight line from your shoulders to your feet. ?

4. Hold this position for 30 to 45 seconds. ?

5. Change sides and repeat.

Fourth, V-shaped support?

1, sit up straight, knees bent, feet flat on the floor.

2. Lean back, keep the ischium balanced, and lift your legs off the ground.

3. Straighten your arms and palms. Your body will form a V-shape. ?

4. Hold for 30 seconds.

Verb (abbreviation for verb) crocodile crawling

In this exercise, you need some training space, and you can slide on the floor easily. Try putting towels on hardwood or tile floors, or putting plastic bags or frisbees on carpets. ?

1. It is recommended to put your feet on a towel, bag or frisbee from the moment you step on the floor. ?

2. Go forward and drag the lower body 10 to 20 yards by hand. ?

When you move forward, keep your core and hips tight. ?

Take a rest and climb back to where you started. ?

5. Rest and repeat.