How to Practice Vest Line in the Fastest and Most Effective 14 Days

The rapid development of a vest line in 14 days requires a combination of high-intensity core training and strict dietary control. This is mainly achieved through targeted exercise of the rectus abdominis muscle group, activation of deep muscles through compound movements, daily aerobic fat consumption, high protein and low-carbon water diet, and sufficient sleep to promote recovery.

1. Targeted training of rectus abdominis muscle [SEP]: Perform isolated movements such as abdominal roll, reverse abdominal roll, and supine leg lift every day, with 15-20 repetitions per group and 4-6 repetitions per group. When rolling the abdomen, keep the lower back pressed against the ground and only lift the scapula. When rolling the abdomen in the opposite direction, control the pelvic tilt to lift the legs up. When lifting the legs while lying down, keep the legs straight and slowly fall down. These actions can directly stimulate the muscle fibers of the upper, middle, and lower segments of the rectus abdominis muscle.

2. Composite action activation core

Plate support, Russian rotation, healthy abdominal wheel and other movements that require coordination of multiple muscle groups can strengthen the transverse abdominal muscle. Dynamic flat support is maintained for 30 seconds each time, followed by alternating hand lifts. The Russian rotation is combined with heavy loads to increase difficulty, and abdominal training requires maintaining a neutral position on the spine. Composite movements can enhance core stability and strengthen heat dissipation.

3. Daily Aerobic Fat Burning

Perform 30 minutes of intermittent aerobic exercise on an empty stomach in the morning, such as opening and closing jumps, high leg lifts, and boby jumps, with a heart rate maintained at 60% -70% of maximum heart rate. In the afternoon, you can add 20 minutes of jogging or skipping rope to reduce subcutaneous fat thickness in the abdomen through continuous fat supply, making muscle lines more prominent.

4. High protein and low-carbon diet

Daily intake of 1.6-2 grams of protein per kilogram of body weight, choose high-quality protein such as chicken breast, shrimp, protein powder, etc. Carbon water should be controlled within 100 grams, with low GI staple foods such as oats and brown rice as the main ingredients. Use olive oil for cooking, drink more than 2000 milliliters of water per day, and avoid high salt foods causing edema.

5. Adequate sleep recovery

Ensure 7-8 hours of deep sleep every day and avoid vigorous exercise 2 hours before bedtime. During sleep, the secretion of growth hormone reaches three times that of daytime, which can accelerate abdominal muscle repair and fat breakdown. 10 minutes of abdominal breathing relaxation can be performed, and a latex mattress can be used to maintain the natural curvature of the spine.

During the 14 day rapid shaping period, avoid sugary drinks, alcohol, and processed foods, and promptly supplement branched chain amino acids after training. Women can switch to low-intensity yoga during the first three days of their menstrual cycle, while men should be careful to avoid excessive training that can lead to a decrease in testosterone levels. Suggest taking weekly abdominal photos to compare changes in lines, and switching to a maintenance training program after 14 days.