Due to factors such as geographical location and eating habits, Asian women and European and American women are very different in body shape. In the eyes of Europeans and Americans, fitness is a part of life. Although the fitness situation in China is increasing day by day, there are still some ideas. gap.
Today I would like to introduce to you an American fitness queen, Katelyn Runck, 29 years old, 177CM tall, 63 kg in weight, With a strong and proud chest, a clear vest line outline and full buttocks, an absolute golden body ratio, walking on the street with a halo, and the body fat rate is kept below 12% all year round, as a girl can maintain such a body Fat is not easy!
No matter what style of clothes you wear, it can be easily controlled and especially eye-catching. Katelyn Runck has a unique temperament. Everyone who doesn’t know her thinks that her family is famous. In fact, she is not, she is an ordinary rural girl who was born on a farm and can no longer be ordinary.
When she grew up, she finally walked out of the country and got into fitness and bodybuilding, which officially started her career. With the same life, she has become one of the most sought after celebrities in the fitness circle, with 2.34 million fans on social platforms.
Many people are inspired by her to take the first step in fitness! It is hoped that one day, the slogan of national fitness can be truly popularized. Although this process will be very long, we have to admit that more and more participants in fitness are participating. This is the hope of national health in China!
Of course many of us do not have the same figure as her, and think it is a bit “too much” ”, her ability to have such a figure is inseparable from her long-term persistence and high training intensity. As an ordinary woman, the intensity is far from enough, but she can still create a figure that conforms to public aesthetics.
Of course, in addition to persistence, a relatively scientific method is needed, so that our hard work will not be wasted. Next, coach Paul will come to help us. Everyone brings the idea of shaping a clear vest line.
How to shape and maintain a clear and attractive vest line?
Reduce body fat rate
Many people think that a lot of abdominal training is needed to have a clear waistcoat line, so in order to have a waistcoat line Carry out abdominal training all night, and ignore the control of body fat content. If you want to have a clear vest line, the body fat content is often more important than the nature of the abdominal muscles. The muscles grow under the fat, even if our abdominal muscles are already Very plump and also hidden by a thick layer of fat.
Abdominal muscle training
If we eat right, let The fat content of the body is reduced to a very low state, but the muscle content of the body is very small. Although there are some slight lines, it is not enough to give people a strong visual impact. I want to have a very clear and beautiful vest line , It is still necessary to target the abdominal training. If the muscle content of the abdominal muscles itself is high, then our vest line will be clearer, even if there is a little fat, it will be obvious.
Next, I recommend a set of abdominal exercises that can help us shape the perfect vest line.
Action demonstration:
Lie on your back, bend your knees and start at both ends
The upper body is on the ground, the hands are touching the ears, the feet are straight and close together, the legs are lifted off the ground, keeping the waist not off the mat, the abdomen exerts force to drive the legs The head is brought forward to the knees, while the chest is rolled up, and then restored in a controlled manner.
Lying on your back with one leg from both ends
Keep your waist firmly on the ground, touch your ears with both hands, straighten your feet together, exert your abdominal force, drive one leg to bend the knee toward the body, and roll up the chest at the same time, so that the elbow joint touches the knee of the raised leg as much as possible, and Controlled decentralization.
Seated hand support legs
Hands behind hips, legs Close up, support your hands, lift your feet, use your abdominal muscles, drive your thighs to bend your knees and move closer to your body, while your upper body starts to roll up from your chest, feel the contraction of your abdomen, and then restore it in a controlled manner.
Supine Alternate Knee Raise
Using elbow support to lift upper body, legs together and straight And lift up, the upper body does not move, rely on the strength of the abdomen, bend one leg and knees closer to the body, and restore it in a controlled manner.
Russian Twist
Sit with legs together, knees bent, body rolled up , lean back slightly, make fists with both hands, place them on the chest, lift your feet, and rotate your body to one side.
Concluding remarks:
Before training, it is necessary to warm up the muscles and hip joints, which can effectively avoid the following exercise. In case of accidental injury, it can also increase the strength of abdominal muscles. The number and frequency of movements can be selected according to your physical condition.