For a 16-year-old girl, if she wants to develop her vest line, then we can choose free-hand exercises. Although free-hand exercises do not require the use of equipment, they can also achieve good exercise effects. , and the action is also very rich. How can a 16-year-old girl practice her vest line?

1. Plank support

Plank support is the most effective way of exercising our abdominal muscles with bare hands. At the beginning, we use our elbows and toes to maintain balance in yoga. At this time, our body remains parallel to the ground. Note that the buttocks, waist and abdomen are always kept in a straight line with the body. They cannot sink downwards or bulge upwards. The movements must be standardized and keep this movement motionless. One group is for more than 30 seconds. You can do three times a day. Group around.

2. Lift the legs up

We can complete the leg lift action on the yoga mat. At the beginning, the body naturally lies flat on the yoga mat, with the legs together and the hands on our shoulders. Keep your body relaxed. After adjusting the breathing, we use the strength of the waist and abdomen and the strength of the legs to work together to raise the legs upward. Keep the legs perpendicular to the ground. When they can rise upward, the greater the degree, the more obvious the effect. Until our body reaches the limit, we put the legs down and start stretching the legs upward again. Complete 30 reps in each group.

3. Left and right leg stretching movements

At the beginning we lie flat on the yoga mat with our legs together, bend our legs, keep the thighs perpendicular to the ground, and keep the calves with the ground Parallel state, at this time we extend one of the legs forward until our leg remains tilted upward. At this time, we retract this leg and replace the other leg. The same action is also tilted upward and The ground forms a 45 degree angle. Alternately perform the movements on both legs to complete a group of 30, and insist on exercising three groups every day.

The above exercises are very suitable for 16-year-old girls to exercise the vest line. The difficulty and intensity are not very high, but we need to persist in completing it and have a lot of endurance to do it well. We must persist. Finish.