How to practice mermaid line in the gym is the most effective? Good figure is everyone's pursuit. Mermaid line is a feature of good figure. Everyone wants to have a good-looking abdominal muscle mermaid line, so many people choose fitness. Let's share how to practice the mermaid line most effectively.

What is the most effective way to practice the mermaid line 1 1, sit-ups.

The action requires everyone to lie on the bed, or prepare a cushion to lie down, and then hold their chin with both hands to prevent their heads from shaking during the exercise. Then let the lower part of the back stick to the ground, and the upper part should still be curled, at an angle of almost 35 to 40 degrees.

Later, the action can be restored to its original appearance, and it must be slow in the process of action recovery. If you rush, it will lead to poor action effect. The action group can do 15 to 20 times, which is enough every day.

2. Lower abdominal volume

The action needs everyone to spread out evenly first, then hold a fixed thing with both hands to keep the body stable, then put your feet together, bend your knees slightly, and your thighs and calves can present 90 degrees. Let the lower body contract hard, the knee is the place where the force is exerted, and the knee joint should maintain a fixed posture.

In other words, the 90-degree angle is unchangeable, and the action should be slow in the process of recovery and the preparation of knowledge should be slow. The whole movement needs to be maintained at 15 to 20 times.

Step 3 pedal your bike in the air

This action can be done at home. It only takes a short time for everyone to do it before going to bed, but it takes more than 40 minutes to get good results. This action is actually the same as simulating everyone riding a bicycle outdoors. After lying in bed, everyone hangs up with two legs and then pushes in the air. In fact, the difficulty of the action is not particularly great.

However, if you need to persist for a long time, you may feel that your legs are particularly sour. Be sure to remember to use abdominal muscles when stretching your legs and kicking. Abdominal muscles participate in the exertion, which can exercise our mermaid line well and remove excess' fat' in the abdomen.

4. Hang your legs.

This action may require everyone to go to the gym to complete, because this action requires a gantry. First of all, everyone needs to stretch and do some warm-up exercises, and then put our hands on the gantry to support our bodies.

At this point, our bodies are in a state of suspension. At this time, we can start exercising. First, lift the thighs and calves together. At this time, the body is at a 90-degree angle. Lift your legs and slowly lower them later. Of course, the leg lifts should be fixed for a period of time. This kind of circulation can exercise everyone's abdomen well and make everyone's mermaid line more obvious.

5. Lie on your side and lift your legs

Leg lifting on the side is very effective for exercising the lateral abdominal muscles. Prepare a yoga mat at first, then lie on the yoga mat, lean sideways first, and then put your legs together. Then the arm on the same side supports his head first, and then lifts his thigh.

In other words, the leg with the iron will go up first. After lifting it as much as possible, everyone can feel that a certain part of himself has been stretched, so as to exercise his lateral abdominal muscles well. This action is basically 30 times on one side, and then repeat the action on the other side to start exercising.

How to practice the mermaid line is the most effective. 2. How to practice the mermaid line best? 1. Sit down and put your legs together.

Practitioners sit on the bench, hold the sides of the bench with both hands to fix their bodies, and then straighten their feet in the air. What is the best way to practice mermaid line? During the movement, knees bend to the chest, and then slowly return to the starting position.

How to practice the mermaid line best? 2. 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.

How to practice the mermaid line best? 3. Lie on your back, bend your knees and close your legs.

Practitioners lie on their backs on the yoga mat, open their palms down on the mat and bend their knees to fly. What is the best way to practice mermaid line? Then concentrate the strength of the abdominal muscles, bring the knees closer to the chest, and then slowly return to the starting position.

What is the best way to practice mermaid line? 4. Lie on your back 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.

How to practice the mermaid line best? 5. Lie on your back with 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.

How to practice the mermaid line best? 6. Lie on your back, knees and legs.

Practitioners lie on their backs on the yoga mat, palms down on their sides and knees bent on the mat. What is the best way to practice mermaid line? Then concentrate the strength of the abdominal muscles, lift the legs to the abdomen until the hips leave the ground, and then slowly return to the starting position.

What is the best way to practice mermaid line? 7. Resistance ball lateral abdominal training

Stand, raise the ball above your head with both hands, bend your upper body to one side, and pause for 2-3 seconds. What is the best way to practice mermaid line if you want to pull the opposite muscles and feel tight? Go back to the preparatory action and do 15 to 20 times in the left and right directions. It is important to note that the pelvic movements should be fixed and not skewed from side to side.

What is the best way to practice mermaid line? 8. Train the internal oblique muscle and external oblique muscle.

Take a prone position, bend your feet 90 degrees (you can step on the wall or put them on the chair), put your hands on your chest, cross your palms and roll up your upper body. With the strength of abdominal rotation, let the upper back of the opposite side leave the ground and the lower back stick to the ground, and repeat the action 15 to 20 times.

How to practice the mermaid line best? 9. Waist rotating machine

Sit flat on the instrument, stick your chest on the cushion and clamp the cushion with your thighs. What is the best way to practice mermaid line? Turn your body to one side, then turn left and right to the other side, and repeat the action 15 to 20 times, paying special attention to sticking your upper body on the cushion and not leaving.

What is the best way to practice mermaid line? 10, 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.

How to practice the most effective mermaid line 3 1, sit-ups.

For the sports of vest line, sit-ups should be considered as more effective sports, but the intensity of sit-ups will be higher, so when doing this sport, everyone must remember that quality is not required. There is also that this sport is not particularly difficult, but there are still some points to pay attention to in doing this sport.

For example, when we do this exercise, the upper body should leave the electronic equipment and then touch our knees, but the lower part of the upper body, that is, the lower part of the back, should not leave the ground when touching. Many people don't have standardized action requirements when doing this sport, so the effect after exercise is not particularly good.

2. Abdominal rolling exercises

If you want to exercise your abdominal muscles, you can actually use abdominal rolling exercise, which is very stimulating to your abdomen and is often used to exercise your abdominal muscles and mermaid line. First of all, belly rolling requires everyone to prepare a yoga mat and lie on the floor. The next step is to bend our knees and slowly stand up the upper body. The force position of the upper body is the auxiliary part.

Next, try to use the strength of the abdomen to stick the upper body and the lower body together. Although the movement is not difficult, it is best not to finish it all at once. The best way is to divide the movements into three groups, each group has 30 movements, and each group has a rest.

3. Lift your legs and put them on your back

The supine leg lifting exercise is specially used to exercise the lower abdominal muscles, and the mermaid line is located in the lower abdominal muscles, so it is of great help to exercise the mermaid line and abdominal muscles. Lie on the floor first, and then let the abdominal muscles tighten.

The next thing to do is to straighten your legs and lift them. Keep your legs straight when you lift them up and down. And when completing these movements, we must rely on the strength of abdominal muscles, not inertia. Usually do three groups a day, each group 10 to 15.