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How to exercise the mermaid line and vest line
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- Time of issue:2020-02-14
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(Summary description)Lie on your back with your knees bent, hold your fists against your chin to avoid shaking your head, curl your upper body to about 35-40 degrees, lower your back against the ground, and move slowly when you lie flat. Repeat this exercise 15 to 20 times.
How to exercise the mermaid line and vest line
(Summary description)Lie on your back with your knees bent, hold your fists against your chin to avoid shaking your head, curl your upper body to about 35-40 degrees, lower your back against the ground, and move slowly when you lie flat. Repeat this exercise 15 to 20 times.
- Categories:Industry news
- Author:
- Origin:
- Time of issue:2020-02-14
- Views:1
Information
Gym Mermaid Line Exercise Method
1. abdominal crunches
Lie on your back with your knees bent, hold your fists against your chin to avoid shaking your head, curl your upper body to about 35-40 degrees, lower your back against the ground, and move slowly when you lie flat. Repeat this exercise 15 to 20 times.
2. lower abdominal volume movement
After lying flat, hold the brackets with both hands, bend your knees 90 degrees, roll your lower body with your lower abdomen strength, and let your hips leave the cushion. Keep your knee joints in a fixed position, and move slowly in preparation for recovery. Repeat this exercise 15 to 20 times.
3. Lateral abdominal rotation muscle group
Lie on your back with your knees bent at 90 degrees, with your hands flat on both sides of your body, with your feet close together, and rotate about 45 degrees to the side of the body. Keep the opposite shoulders fixed and slow when the movement resumes. Repeat this exercise 15 to 20 times. under.
4. resistance ball flank training
Standing position, hold the ball with both hands to the top of your head, bend your upper body to one side, stop for 2-3 seconds, pull to the contralateral muscles and feel tight, and then return to the preparatory movement, doing 15 to 25 strokes in each direction. It is important to note that the movement of the pelvis must be fixed so that it cannot be tilted left or right.
5. Abdominal and external oblique training
Lie in a flat position, with your feet bent 90 degrees (feet can step on the wall or on a chair), hands on your chest, palms crossed, upper body roll, using the power of the abdominal rotation to let the opposite upper back away from the ground, Keep your lower back against the ground, repeating 15 to 20 strokes.
6, Waist Rotary Machine
Ping sits on the equipment, the chest is attached to the cushion, the thigh tightly clamps the cushion, the body rotates to one side, and then rotates to the other side, repeating the action 15 to 20 times, paying special attention to the upper body to be close to the cushion.
7. Abdominal training machine
Lie flat on the equipment, hold the grips on both sides of the head with both hands, bend your knees, adjust the weight to the appropriate load, and do the movement of the body roll. The movement continues 15 to 20 times. It is important to note that you cannot relax completely when you lie back.
8. Stick lifting
Support your forearms on the mat with your feet as wide as your shoulders. Keep your head in the normal position. Look at the mat with your eyes flat and feel that your abdomen is retracted. The motion remains still for 15 to 20 seconds. Be careful not to lift your hips, and keep your breathing smooth without holding your breath.
Workout notes
1. The position of the mermaid line is the area of the lateral abdominal muscles that is difficult to train. Because the lines are not as obvious as those of the abdominal muscles, it is easy to become a region of fat accumulation. Many people are not only easy to ignore, but also not easy to see the results when training. .
2. It is recommended to perform anaerobic muscle training before muscle training, and then start aerobic training for 30 to 45 minutes, so that the body starts to burn fat.
3. In addition, after exercise, you should also add appropriate protein to provide nutrients required for muscle growth.
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