How to practice vest line the fastest and most effective way

The fastest and most effective methods to develop a vest line include controlling diet, high-intensity interval training, strengthening core strength, combining aerobic exercise, and maintaining a regular schedule. The formation of the vest line requires simultaneous reduction of body fat percentage and strengthening of abdominal muscles, and simply rolling the abdomen cannot achieve the desired effect.

1. Control diet

Reducing body fat is a prerequisite for the appearance of the vest line, and daily calorie intake should be slightly lower than expenditure. Reduce refined carbohydrates and added sugars, increase intake of high-quality protein and dietary fiber. Adopting a small and frequent meal pattern to avoid overeating. You can choose more foods such as chicken breast, broccoli, brown rice, etc., and the cooking method is mainly steaming and boiling.

2. High intensity interval training

HIIT can quickly burn fat and has a sustained fat burning effect. Perform 3-4 times a week for 20 minutes each time, including opening and closing jumps, Poppy jumps, high leg lifts, and other movements. After training, the body will continue to burn calories, helping to reduce the thickness of the abdominal fat layer faster and making muscle lines more prominent.

3. Core Strength Enhancement

Actions such as plank support, hanging leg lifts, and Russian rotations can stimulate the rectus abdominis muscle from multiple angles. Each group's movements should be exhausted, and there should be no more than 30 seconds of rest between groups. Maintain abdominal tightness during training to avoid compensatory force from the neck. As muscle endurance improves, weight training can be gradually increased.

4. Aerobic exercise combined with

Arrange 2-3 times a week of 40 minutes or more of uniform aerobic exercise, such as running, swimming, cycling, etc. Maintain a heart rate within the range of 60% -70% of maximum heart rate, at which point the proportion of fat energy supply is highest. Aerobic exercise can overall reduce subcutaneous fat and avoid local fat accumulation that affects the presentation of the vest line.

5. Regular schedule

Lack of sleep can lead to an increase in cortisol and promote abdominal fat accumulation. Ensure 7-8 hours of deep sleep every day and avoid vigorous exercise 2 hours before bedtime. Practice meditation or deep breathing appropriately to reduce the interference of stress hormones on weight loss. The body undergoes muscle repair and fat metabolism during sleep.

Vest line training requires 6-8 weeks of persistence to see significant results, and muscle soreness may occur in the early stages, which is a normal phenomenon. Warm up and stretch before and after training to avoid sports injuries. People with high body fat should first focus on reducing fat. When the body fat percentage of women drops below 20% and that of men drops below 15%, the contour of the vest line will naturally appear. During the process, weekly photos can be taken to record changes in body shape, and the training plan can be adjusted based on progress. If joint pain or abnormal fatigue occurs, the training intensity should be appropriately reduced.