How to practice the vest line fastest? Elementary school students can stand up

Primary school students can initially show the outline of their vest line in a relatively short period of time through scientific exercise and reasonable diet, but they need to avoid excessive pursuit of speed that may affect their growth and development. Core training can be combined with basic movements such as plank support and supine abdominal roll, combined with whole-body exercises such as skipping rope and swimming.

1. Core Activation Training

Perform 3 sets of plank supports per day, each set lasting 15-30 seconds, which can effectively strengthen the transverse abdominal muscle. When lying on your back and rolling your abdomen, cross your hands in front of your chest, slowly lift your shoulder blades off the ground, and be careful to avoid neck compensation. This type of static contraction training is more suitable for the developmental characteristics of children's bones and is safer than dynamic abdominal compression.

2. Whole body coordinated exercise

Jumping rope for 10 minutes a day can improve core stability, and the wave movements of breaststroke legs during swimming can naturally exercise abdominal muscles. Frequent turning movements in ball sports can also stimulate the oblique muscles, and these fun exercises are easier to persist in than simple equipment training.

3. Dietary protein supplementation

Ensure daily intake of high-quality protein such as eggs and fish, paired with dark vegetables such as broccoli and carrots. Avoid high sugar snacks, replace ice cream with sugar free yogurt, and choose low-fat milk. Adequate nutrition is needed to support muscle synthesis during the growth and development period.

4. Body posture correction combined with

Tighten the abdomen when standing against a wall, and consciously maintain a neutral position of the spine when walking. Poor posture can lead to abdominal muscle relaxation, and proper sitting and standing posture itself is a continuous core exercise. Parents can remind their children to avoid sitting for long periods of time and hunchback.

5. Stage goal setting

Initially, the focus is on enhancing core strength, and gradually increasing variant movements such as side planks after 2-3 months. To avoid anxiety caused by measuring waist circumference every day, taking photos every month to record changes in body shape is more scientific. The speed at which the vest line appears varies from person to person, and individual differences should be respected.

Children's vest line training should follow the principle of gradual progress, with no more than 1 hour of exercise per day and 2 days of rest per week. Perform dynamic stretching before and after exercise, and stop immediately if abdominal pain occurs. Parents are advised to accompany the training and prepare exercise protective gear, and choose non slip yoga mats to avoid injury. Sleep for no less than 9 hours a day, and during the deep sleep stage, growth hormone secretion is most vigorous, which helps with muscle repair and fat metabolism. You can consult a school nutritionist for nutritional matching to avoid blindly adopting adult weight loss diets.