Exercise method of mermaid line
1. Upper abdominal sit-ups
Lie on your back with your knees bent, and put your fists against your chin to avoid shaking your head. The upper body is straight and bent at about 35 to 40 degrees, and the lower back is close to the ground. When you resume lying flat, you should move slowly. Repeat this action 15 to 20 times.
2. Lower abdomen rolling action
Lie flat first, then hold the fixing frame with both hands, bend your knees 90 degrees, roll up your lower body with the strength of your lower abdomen, let your hips leave the mat, keep your knees in a fixed position, and slowly resume the preparatory action. This action is repeated 15 to 20 times.
3. Lateral abdominal rotation muscle group
How to exercise the mermaid line correctly
Lie flat, bend your knees 90 degrees, put your hands on your sides, put your feet together, and rotate about 45 degrees to your side. Keep the opposite shoulder fixed and recover slowly. Repeat this action 15 to 20 times.
4. Resistance ball lateral abdominal training
Standing posture, lift the ball to the top of your head with both hands, bend the upper body to one side, pause for 2-3 seconds, then return to the preparatory action, and do 15 to 20 times in the left and right directions respectively. It is important to note that the pelvic movements should be fixed and not skewed from side to side.
5. Internal and external oblique muscle training
Take a prone position, bend your feet 90 degrees (you can step on the wall or put them on a chair), put your hands across your chest, curl your upper body and rotate your abdomen.
6. Waist rotating machine
Sit flat on the instrument, with your chest attached to the cushion, your thighs clamped on the cushion, and your body rotates to one side, and then rotate to the other side by exchanging left and right. Repeat the action 15 to 20 times, paying special attention to the upper body clinging to the cushion.
7. Abdominal training machine
Lie flat on the instrument, hold the handles on both sides of the head with both hands, bend your knees, adjust the weight to a suitable load, and do the rolling exercise for 15 to 20 times. It should be noted that the body cannot relax completely when lying on your back.
8. Reinforcement jacking
Support your forearm on the mat, keep your feet shoulder-width apart, keep your head in a normal posture, look directly at the mat, feel your abdomen contract inward, and stay still 15 to 20 seconds. Watch your hips, keep breathing smoothly, and don't hold your breath.
Spinal torsion
Sandwiching bricks between knees can deepen the twisting range of waist, stabilize movements, prevent abdominal obesity, tighten abdominal muscles and inner thighs, make waist slim and shape lateral waist curve. At the same time, it can also improve gastrointestinal problems, increase the mobility of spine, relieve low back pain, strengthen liver and spleen, and stimulate pancreas. For diabetics, such deep twisting is a very useful exercise.
How to exercise the mermaid line correctly
Suggested times: do it up and down 8 times every 5 breaths.
Replaceable items: roller bath towel
1. Brick between legs
Lie on your back on the mat, bend your knees close to your chest, and hold the yoga bricks with your knees. Keep your hands straight left and right, and put them flat on the cushion.
Straighten your legs
Then straighten your legs, higher than your pelvis and perpendicular to your upper body. The figure is like a cross, and the abdominal muscles are elongated upwards, so as not to excessively raise the lower back.
Twist to the right
(keep 8? 10 Take a deep breath! )
Inhale and get ready. Exhale, extend your feet to the fingertips of your right hand, try to keep your legs straight and equidistant, and support your shoulders for 8 minutes. 10 breaths.
Five bad habits that must be avoided in fitness exercise
First of all, hypocrisy
What is sanctimonious? As long as you change into sportswear and start the fitness mode as soon as you have a rest, it seems that if you don't put on a set of shiny and spotless fitness and leisure clothes, socks and shoes from the inside out, you will be sorry for the word fitness and leisure.
Second, you can't touch the north.
It is easy to understand that you can't touch the north, but you don't know how to exercise at all, and you don't know where to exercise, but you haven't done anything well. Before the weekend, the cells of the whole body will enter a state of full mobilization. For a while, they would meet netizens in computer chat rooms, send short messages on their mobile phones, and grab their mobile phones everywhere to send warm invitations. But where to exercise and what leisure time do you have? I don't even have a score in my heart.
Third, on a whim
This kind of fitness and leisure people, and those who "can't touch the north", the problem is just the opposite. The former lost fitness and leisure itself because of too careful preparation, while the latter did not take fitness and leisure seriously. It's almost noon on the weekend, and I'm still stretching in bed.
How to exercise the mermaid line correctly
Fourth, follow the trend.
Following the trend is the most common thing for everyone. Bungee jumping used to be fashionable, but now A4 waist mode has been in use for some time, and the popularity of self-help fitness and leisure has passed. It's out of fashion to lie in the pottery bar to find inspiration for pottery, so I rolled my eyes and thought: Why is there no place to exercise and relax in this vast world?
Five, spend money like water.
There are such people who spend money to buy happiness. These people often spend weekends in dance halls, saunas and hotels. Wherever they can spend money, there are their fitness and leisure figures.
What's the difference between mermaid line and vest line? I often hear people mention mermaid line and vest line, which seems to be a symbol of good figure. So, is there a difference between the two? Let's look at the difference between fishing line and vest line in Bian Xiao.
Mermaid line vest line difference
1, the vest line is the line on both sides of the navel, which looks like a vest and is the highest realm of flat abdomen.
2, mermaid line, correctly speaking, abdominal medial oblique muscle and lateral oblique muscle, generally refers to the muscles on both sides of male abdomen, close to the upper pelvis. After exercise, two V-shaped lines are formed, which look like the contraction shape of the lower part of the fish, so they are called mermaid lines. Although it generally refers to the male's forehead mermaid line, in recent years, many healthy women have exposed their own mermaid line, which is not a unique health phenomenon for men.
What sports can girls do to practice mermaid line?
1, sitting posture, legs folded.
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.
2, supine 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.
Mermaid line vest line difference
3. Lie on your back, lift your legs and roll 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.
4. Swing your legs backwards
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.
5. Lie on your back, bend your knees and put your legs together.
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.
6. Lie on your back with both 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.
7, supine ipsilateral hands and feet.
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.
8. Side plate support
Lie on your side, keep your body straight, straighten your abdominal muscles and support your body with elbows and forearms. The angle between your body and the ground is 15 degrees. The other arm is akimbo on the side abdomen and remains stable. Tighten the core muscles, straighten the spine and focus on the side abdomen. Start rolling your oblique abdominal muscles, pause when touching the ground, and then return to the starting position.
9, flat support
Human body is prone, elbows are shoulder width apart, elbows are supported on the ground, upper arms and trunk are kept at 90 degrees as far as possible, and toes are close together to reduce the supporting area. Keep your neck straight naturally, keep your eyes looking forward and down, hold your chest out, keep your head, shoulders, hips and lower limbs on the same plane, and tighten your abdominal muscles and pelvic floor muscles to make your spine naturally bend. At the same time, don't hold your breath, and your hip joint can't sag or lean to your sides. This action requires the human body to keep the hips, waist and legs in a straight line.
Mermaid line vest line difference
10, leg lifting with plate support
Facing the ground, bend your forearms downward and stick to the ground, tighten your abdomen, straighten your body and keep your neck and spine relaxed. Imagine you become a plank and stay straight from head to toe. Lift one leg off the ground 1 0cm, keep the leg upright, and keep this posture1sec. Return to the starting position and continue to alternate your legs.
1 1, skydiving
Lie prone on the floor with your arms at your sides, then slowly lift your chest, with your palms off the ground and your thumbs outward. Don't tighten your hips, keep your posture for 30 seconds.