How do girls practice vest line? 10-day hot topics and science guide
In the past 10 days, among the popular topics on women's fitness across the Internet, "vard line training" has continued to occupy the hot search list. Whether it is the check-in challenge on social platforms or the follow-up videos of celebrity bloggers, the vest line has become synonymous with a healthy body. This article combines the latest hot data and scientific methods to organize a structured training guide for you.
1. Top 5 hot searches related to vest lines in the entire network (in the past 10 days)
| Ranking | Keywords | Search volume (10,000) | platform |
|---|---|---|---|
| 1 | 7 days of vest line training | 328.5 | TikTok/B Station |
| 2 | Equipment-free vest line training | 215.2 | Little Red Book |
| 3 | Things to note when menstrual vest line | 187.6 | |
| 4 | Vest line dietary combination | 156.3 | Zhihu |
| 5 | The difference between vest line vs Sichuan character muscle | 98.7 | Baidu |
2. Principle of formation of vest lines
The essentially the appearance of the rectus abdominal muscle and the oblique muscle of the abdominal muscle, two conditions need to be met:Enough muscle mass + reduced body fat. It is recommended that women's body fat rate be controlled within the range of 18%-22% (except athletes).
3rd and 3rd stage training plan (Science version)
| stage | Training content | frequency | Dietary advice |
|---|---|---|---|
| Initial stage (1-2 weeks) | Plank support for 30 seconds x 3 sets Belly curls 15 times × 3 groups | 1 time the next day | Protein 1.2g/kg body weight |
| Advanced stage (3-4 weeks) | Russia's rotation 20 times × 4 groups Legs raised 12 times × 4 groups | 5 times a week | Carbohydrate is controlled at 100g/day |
| Strengthening stage (5 weeks +) | Dangling legs 8 times × 5 sets Side support lift hips 15 times on each side | 6 times a week | Increase omega-3 intake |
4. Comparison of popular and exercise effects
| Action name | Consumption of calories (Big card/10 minutes) | Muscle activation | Recommended by popular bloggers |
|---|---|---|---|
| Dead insect style | 45 | ★★★★★ | @CoffeeLin Qianyu |
| Mountaineering | 68 | ★★★★☆ | @Pamela |
| Aerial bicycle | 52 | ★★★☆☆ | @Saturday Zoey |
5. 3 key things to note
1.Avoid training every day: The abdominal muscles require 24-48 hours of recovery period, and overtraining will delay the appearance of lines
2.Respiratory control: Exhale when exerting force (especially curls) and incorrect breathing will lead to neck and shoulder compensation
3.Body fat test: When the waist circumference decreases by 1 cm, the training plan needs to be readjusted (refer to waist circumference measurement standard: umbilical level)
6. Diet matching plan (refer to the hottest recipes in the past 7 days)
| Time period | Recommended food | Nutrient proportion |
|---|---|---|
| breakfast | Greek Yogurt + Blueberries + Chia Seeds | Protein 40% | Carbohydrate 30% |
| Lunch | Quinoa salad + boiled shrimp | Protein 35% | Fiber 25% |
| dinner | Fried salmon + broccoli | 40% high-quality fat |
The latest data shows that among girls who insist on scientific training, 82% of them have obvious vest line profiles after 4-6 weeks. remember“Training + Diet + Rest”The Iron Triangle Principle, combined with the recommended music and practice methods (currently the most popular BGM:Fitness Motivation Playlist), you can also have the ideal abdominal lines!
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