14 techniques for practicing mermaid line to make the mermaid line more obvious

　　Fitness has become a favorite sport for men and women nowadays. Mermaid thread is a muscle line that both men and women prefer. Today I will share with you the relevant techniques for making mermaid thread and the details of mermaid thread. exercise method!

　　Tips for making mermaid thread

　　1. Upper abdominal sit-ups

　　Lie on your back with your knees bent, put your hands on your chin with clasped fists to prevent your head from shaking, curl your upper body to about 35 to 40 degrees, and keep your lower back close to the ground. When you return to the mermaid line exercise demonstration, do it slowly. Repeat this movement 15 to 20 times.

　　2. Lower abdominal curls

　　After lying down, hold the fixed frame with both hands, bend the knees at 90 degrees, use the strength of the lower abdomen to roll up the lower body, and let the buttocks leave the mat. The knee joints should maintain a fixed position, and the movement should be slow when returning to the preparatory movement. Repeat this movement 15 to 20 times.

　　3. Lateral abdominal rotator muscles

　　Lie flat on your back in the same way, bend your knees at 90 degrees, place your hands flat on both sides of your body, put your feet together, and rotate to one side of your body about 45 degrees. The opposite shoulder should remain fixed, and you should slow down when recovering. Repeat this movement 15 to 20 times.

　　4. Resistance ball flank training

　　Standing, hold the ball in both hands and raise it to the top of your head, bend your upper body to one side, pause for 2-3 seconds, and stretch until the muscles on the opposite side feel tight, then return to the preparatory action, and do 15 to 20 times in each direction in the left and right directions. Special attention should be paid to the fact that the movement of the pelvis must be fixed and not skewed left or right.

　　5. Internal and external oblique muscle training

　　Lie flat on your back, bend your feet at 90 degrees (feet can be placed on the wall or on a chair), place your hands on your chest and cross your palms, curl your upper body, and use the power of abdominal rotation to lift the opposite upper back off the ground and keep your lower back close to the ground. Repeat the action 15 to 20 times.

　　6. Waist rotation machine

　　Sit flat on the equipment, with your chest against the cushion, and your thighs tightly gripping the cushion. Rotate your body to one side, then alternate left and right to the other side. Repeat the action 15 to 20 times. Pay special attention to keeping your upper body close to the cushion and not leaving it.

　　7.Abdominal training machine

　　Lie flat on the equipment, hold the handles on both sides of your head with both hands, bend your feet and knees, adjust the weight to an appropriate load, and perform body roll movements. Continue the movements back and forth for 15 to 20 times. It should be noted that the body cannot be completely relaxed when lying back.

　　8. Stick push-up

　　Place your forearms on the mat, your feet shoulder-width apart, and your head in a normal position. Eye Look straight at the mat, feel your abdomen draw in, and hold still for 15 to 20 seconds. Be careful not to lift your hips, and keep your breathing smooth and don't hold your breath.

　　9. Lie on your back with your knees and legs drawn up

　　The practitioner lies on his back on the yoga mat, puts his hands palms down on both sides of the body, bends his feet and knees on the mat, then concentrates the strength of the abdominal muscles, lifts the legs toward the abdomen until the buttocks leave the ground, and then slowly returns to the starting position.

　　10. Lie on your back and do incline leg raises and abdominal curls

　　The practitioner lies on his back on a descending abdominal muscle board, grasps the abdominal muscle board with both hands to fix the body, then slightly bends the knees with both feet and lifts the legs upward until the buttocks leave the abdominal muscle board, and then slowly returns to the starting position.

　　11. Sitting with legs drawn up

　　The practitioner sits on a bench, grasps both sides of the bench with both hands to fix the body, and then straightens the feet in the air. During the movement, the legs bend the knees and move closer to the chest, and then slowly return to the starting position.

　　12. Lie on your back and swing your legs

　　The practitioner lies on his back on an exercise bench, with his feet straight and close together, keeping his knees slightly bent, and then swings his straight legs upward.

　　13. Lie on your back and get up from both ends

　　The practitioner lies supine on the yoga mat, stretches his hands above his head, and stretches his feet forward naturally. Then he concentrates the strength of his abdominal muscles, gathers his hands and feet above his abdomen, and then slowly returns to the starting position.

　　14. Lie on your back and raise your hands and feet on the same side

　　The practitioner lies on his back on the yoga mat, stretches his hands above his head, and stretches his feet forward naturally. He lifts up with his hands and feet on the same side at the same time, and then slowly returns to the starting position.

　　After having the above exercises to train the lower abdominal muscles, the rest need to be practiced continuously.

　　2. Three ways to exercise the mermaid line on the abdomen

　　First method:

　　1. 5 to 10 minutes of preparatory activities, such as jogging or brisk walking.

　　2. Then perform 1 to 2 groups of the above abdominal muscle exercises, and do the maximum number of times in each group. Rest 1 minute between sets and 2 minutes between movements.

　　3. Finally, perform aerobic exercise for more than 30 minutes, also choose jogging, cycling, etc.

　　Second method:

　　Run for 3 to 5 minutes, and then do one set of each of the above abdominal muscle exercises, and do the maximum number of times in each set.

　　Then run for another 3 to 5 minutes, and then do one set of each of the above abdominal muscle exercises, reaching the maximum number of times in each set.

　　Third method:

　　The woodcutter movement is one of the ways to effectively exercise the internal and external abdominal oblique muscles (also known as the mermaid line) because it is assisted by equipment and weights. It can give more stimulation to the body muscles and achieve the effect of improving the outline shape of the abdominal muscles.

　　first

　　You'll want to choose a weight, medicine ball, dumbbell, etc. Choose a weight that allows you to complete 12 reps.

　　starting position

　　Stand upright with your feet shoulder-width apart and your knees relaxed. Hold a medicine ball or dumbbell in both hands over your right shoulder.

　　Action essentials

　　Pull hard on the medicine ball and extend your arms across your body until they reach your left hip.

　　Then rely on the abdominal and oblique muscles to exert force, and reversely pull the medicine ball or dumbbell back to the original position (above the right shoulder). Repeat 12 times, then switch directions (start with the medicine ball/weight over your left shoulder and pull it toward your right hip). Do the same number of reps on both sides.

　　Replace action

　　Lift your knees up from both sides, do Roman chair sit-ups, cross your abdomen and tighten your abdomen with a pull-up machine.

　　hint

　　During practice, you should maintain the principle of going up quickly and going down slowly. Lift the head above your head during every exercise.