Now all major websites and forums have set off a fitness craze, and both men and women have taken their own fitness selfies. According to the observation, fitness men and women display abdominal photos most on the Internet, and the most talked about topic is how to practice abdominal mermaid line. First, explain what a mermaid line is: "Mermaid line is also called mermaid line, and its professional name is abdominal internal and external oblique muscle." It refers to two V-shaped lines on both sides of the human abdomen near the pelvis, which are called mermaid lines because they are similar to the slightly contracted shape of the lower part of the mermaid. If the above words can't help you understand what a mermaid line is, please look at the pictures in the article.

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In fact, the mermaid line is a unique physiological phenomenon of the human body. From the perspective of this article, when a person's body fat content and abdominal muscle training reach a certain level, a mermaid line will appear in the abdomen. So how to practice this belly mermaid line? The following article will tell you how to practice the mermaid line.

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If you want to practice mermaid line, you need to control the body fat content within the normal range. Generally, the normal range of male fat content is 12%- 18%, and that of female fat content is 18%-25%. Therefore, in order to practice mermaid line, the body fat content must be controlled at the lower limit of normal fat content. That is to say, the fat content of men is about 12%, and that of women is about 18%. With this foundation, the belly mermaid line can be revealed. If the fat content can't be controlled around this range, it's just empty talk to train the belly mermaid line, because the mermaid line will be submerged by your fat. As shown in the picture below, it is not a mermaid line, but a squid line.

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I won't talk much about how to reduce the body fat content here, mainly doing aerobic exercise, and ensuring aerobic exercise at least three times a week for at least 30 minutes each time.

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When men's fat content is controlled at around 12% and women's fat content is controlled at around 18%, the rest needs practitioners to keep practicing abdominal muscles. Because the mermaid line is close to the upper pelvis on both sides of the human abdomen, it is suggested that friends who want to practice the mermaid line should strengthen the practice of the lower abdominal muscles. Please see the figure below for specific exercises:

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Lie on your back, knees and legs.

Practitioners lie on their backs on the yoga mat, palms down on their sides, knees bent on the mat, then concentrate the strength of abdominal muscles, lift their legs to the abdomen until their hips leave the ground, and then slowly return to the starting position.

Lie on your back, lift your legs obliquely, and tuck in your abdomen.

Practitioners lie on their backs on the downward inclined abdominal muscle board, hold the supine board with both hands to fix their bodies, then bend their knees slightly and lift their legs upward until their hips leave the supine board, and then slowly return to the starting position.

Sit with your legs closed.

Practitioners sit on the bench, hold both sides of the bench with both hands to fix their bodies, then straighten their feet in the air, bend their knees to the chest during the movement, and then slowly return to the starting position.

Swing your legs back.

Practitioners lie on their backs on the training table, their feet are straight and close together, their knees are slightly bent, and then their straight legs swing upward.

Lie on your back, bend your knees and shrink your legs.

Practitioners lie on their backs on the yoga mat, open their palms down on the mat, bend their knees and fly, then concentrate the strength of abdominal muscles to make their knees close to the chest, and then slowly return to the starting position.

Lie on your back with your ends up.

Practitioners lie on their backs on the yoga mat, raise their hands straight above their heads, straighten their feet forward naturally, then concentrate the strength of abdominal muscles, put their hands and feet on top of their abdomen, and then slowly return to the starting position.

Lie on your back and lift your hands and feet on the same side.

Practitioners lie on their backs on the yoga mat, raise their hands straight above their heads, straighten their feet forward naturally, use their hands and feet on the same side at the same time, and then slowly return to the starting position.

With the exercises of the lower abdominal muscles above, the rest need to be practiced constantly. Recommend two methods for exercisers to exercise abdominal mermaid line:

The first method:

1, 5 to 10 minutes in advance, such as jogging or brisk walking.

2. Then, do 1 to more than two groups of exercises on the abdominal muscles, and each group does the limit number of times. Rest between groups 1 minute, and rest between actions for 2 minutes.

3. Finally, do aerobic exercise for more than 30 minutes, or you can choose jogging and cycling.

The second method:

Run for 3 to 5 minutes, and then choose one of the above exercises to do a group, and each group will do a limited number of times.

Then run for another 3 to 5 minutes, and then do more than one group of exercises for each abdominal muscle, and each group does the limit number of times.

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Follow the above steps and do 6 to 8 cycles.

The following is the practice method of abdominal mermaid line. Finally, some suggestions are given to friends who want to practice abdominal mermaid line: "Persisting in exercise is the primary condition for practicing abdominal mermaid line, so friends who want to practice abdominal mermaid line must persist for at least 6 weeks." Well, I hope this article can help everyone.