How to practice the mermaid line? Both men and women want to have a good-looking abdomen, and the mermaid line is one of the characteristics of a good-looking abdomen, and a good figure is actually a healthy performance. So, how to practice the mermaid line?

How to practice the mermaid line? 1 1. Lie on your side and lift your legs.

Lie on your side on the yoga mat and let our legs overlap. Put your hands on your head and adjust your position, then you can start the action. First of all, we need to open the folded legs and lift them up, and the higher the better. After one leg completes 30 times, we can change the other leg to do the action. You can do three groups of movements a day.

2. Small actions

Lie prone on the yoga mat, relax naturally, put your legs together and raise your hands naturally. After adjusting our breathing, we can start our activities.

First of all, we need to raise our legs as much as possible, and then use waist and abdomen strength and back strength to raise our upper body as much as possible, which can effectively exercise our abdominal muscles and also exercise our back muscles.

3. Touch your ankles on your back.

Yoga supine, let our legs bend our knees at 60 degrees. Let our left hand touch the left ankle first, and then change the right hand to touch the right ankle, so that we can have a cross-swing action. Each party completes 30 actions as a group.

How long can I practice mermaid line?

It usually takes 1-3 months, which varies from person to person.

Because everyone's body fat, exercise style and exercise intensity are different, how long it takes to practice mermaid line varies from person to person. For example, with low body fat, proper methods and persistent exercise, you can see obvious mermaid lines 1 month, but if the body fat is high, you need to lose fat first, which may take 3 months or even longer to practice.

How much body fat can make a mermaid line?

10、- 12%。

Generally speaking, if you want to practice a mermaid line, your body fat should be around 20%. At this time, all parts of your body will be very relaxed in your waist and abdomen. You can see the mermaid line after a little exercise, and your body fat will drop to 6%- 13%, which is an ideal figure for men. The fat in all parts of your body is not loose, and the lines of mermaid line and abdominal muscle are obviously divided.

Mermaid line exercise 1, 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 exercise method 2, lie on your back, lift your legs and 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.

Mermaid line exercise 3. Sit down and put your legs together.

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.

Mermaid line exercise 4. 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.

Mermaid line exercise method 5. Lie on your back and bend your knees.

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.

Mermaid line exercise method 6, supine at both ends

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.

Mermaid line exercise method 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.

How to practice the mermaid line? 2 can you practice abdominal muscles on your back?

The supine board can help to exercise abdominal muscles. The supine board can exercise rectus abdominis, external oblique abdominis and internal oblique abdominis well by doing sit-ups and leg lifts. Especially when doing sit-ups, it can stimulate the abdominal muscles well, so that the muscles in different parts of the abdomen can be exercised, thus achieving the effect of exercising the abdominal muscles.

How long can the supine board be developed into abdominal muscles?

How long can supine develop abdominal muscles also depends on his personal situation and exercise intensity. If you use the supine board, you can exercise for 5 groups every day, and each group will do 30-40 sit-ups, accompanied by other actions such as supine leg lifts and push-ups, and the abdominal fat will be less. Stick to it for 3 months, you may see the outline, and you can practice abdominal muscles in about 6 months.

How to practice abdominal muscles on the supine board and use the correct posture?

Exercise abdominal muscles with supine board. The most common exercise method is doing sit-ups. The correct posture is to hook your feet on the bar at the bottom, put your hands on your ears, don't hold your head, and keep your head and shoulders away from the board (all the time). Use abdominal muscles to contract your upper back away from the board, and then slowly recover.

Don't climb too high.

When doing sit-ups on the abdominal muscle board, the height of getting up should not be too high, the waist should never leave the supine board, and the head should never lean on the abdominal muscle board, so that the abdominal muscles will always be in a state of tension during exercise, which will stimulate the abdominal muscles more.

Slow down.

When you exercise on the ABS, you don't mean that the sooner the better, you should slow down as much as possible. When your body rises to a certain position, it is best to pause for 5- 10 seconds, and then lie down slowly, so as to exercise the control ability of abdominal muscles.

Use abdominal strength.

When many people do sit-ups on the abdominal muscle board, they may hook their feet on the bar, or hold their heads with their hands to get up. This is an incorrect posture and will also reduce the effect on the abdominal muscles. You need abdominal muscles to pull people up when you get up.

Exercise method of supine board

Sit-ups can directly target the abdominal muscle groups, and exercise the muscles in different parts of the abdomen through subtle changes in movements, and finally achieve the effect of shaping. The most common sit-up method is to lie on your back, bend your knees about 90 degrees, put your feet flat on the ground, fix them with external force, and then sit up with abdominal muscles.

Hand position

In traditional sit-ups, the hands and fingers are crossed behind the head, and the head is often raised with the help of both hands, which is easy to cause neck muscle strain. The correct way is to put your hands slightly on your ears, and you can cross your hands on your abdomen for the first contact, which will reduce the difficulty. When sitting up, let your abdomen exert its strength, not what we usually do, and hold your head with your hands.

fulcrum

When the foot is hooked on the lower sponge pad of the supine board, many people will raise their bodies with their feet, which will increase the burden on the flexors of thighs and buttocks, thus reducing the role of abdominal muscles. When the external force increases, you will often use your hips to complete sit-ups, which will easily cause damage to your waist and coccyx.

When you get up, the abdominal muscles will pull you up, keep your back slightly bent, and don't straighten it, otherwise it will easily cause back muscle strain. You can't borrow brute force in the loan project. If you can't get up, you need to have a rest.

speed

When we do the physical education standard test, we count it according to how many times a minute, which leads many people to think that the earlier the sit-ups, the better. This is a common problem for many sit-ups practitioners.

Actually, it's not like this. The faster the speed, the less pressure on the abdominal muscles. The correct way should be to slow down as much as possible and exercise the control ability of abdominal muscles. You will find that when you do slow movements, your abdomen will have a burning feeling, that is, fat is burning. Exhale slowly when you get up, take a deep breath when you lie down, and control the rhythm.

Ascending height

After the traditional sit-ups, it is necessary to let the forehead touch the knees and then recover, that is, the upper body quickly rises from the flat state to about 90. In fact, the burden of rectus abdominis did not reach the heaviest stage before the age of 45. Because at this initial stage, there is a synergistic effect of sternocleidomastoid muscle, pectoralis major muscle, intercostal muscle, psoas minor muscle, psoas major muscle and iliac muscle.

In the process of exceeding 45-90, due to the continuous shortening of the resistance arm from the center of gravity of the upper body to the fulcrum of the buttocks, the burden of the abdominal muscles that play the role of cranes is getting smaller and smaller, and the burden of the rectus abdominis is not the heaviest.

Only when the upper body rises to 45 points is the best time for the resistance growth function of rectus abdominis. So sit-ups are not as effective as the height of getting up. The correct way should be to stop around 45 o'clock, and then slowly return to the position, so that the rectus abdominis can get full exercise. When you lie down, don't put your head on the supine board, so your abdomen will always be in a state of tension during the whole exercise.

Number of exercises and groups

Sit-ups are easier than other sports, but they also need to be practiced step by step, otherwise they will easily cause muscle strain and are not conducive to long-term persistence. You can try 5 '/ group first, and then add it again for each exercise. You can try it when you add it to 15'/ group.

Add another group, and gradually reach three groups in each exercise. Before exercise, each group can lie on the supine board, stretch their arms to the back of their heads and stretch their abdomen, and relax the abdominal muscles 15 seconds.