Don't talk, go to the picture first!
How's it going? Do you remember? If you don't remember, then continue to go to the picture! Look down there. . .
The two perfect curves below the abdominal muscles are the mermaid line! It can be said that it is an enhanced version of men's abdominal muscles! Having an abdomen is nothing, and a man with a fishing line is a male god!
Mermaid line is the goal pursued by the majority of male bodybuilders, but many people are far behind and don't know how to start. Many friends like fitness, but few friends like fishing. The reason is that they don't do standardized and scientific training in fitness, which leads to no obvious effect, so it is very important to master scientific and standardized exercise methods. Here are some ways to exercise the mermaid line:
1. Vertical abdominal roll
Hanging belly roll, even if the body is hung on the parallel bars (or other supports), the knees of both legs are in an arc posture to ensure its stability, and then start to do belly roll, the core muscles send force, the head is raised as close as possible to the knees, and then the process of reduction is the process of peak contraction, which also requires force and slow movement, and so on.
2. Simulate pedaling in the air
Put yourself on your back first, then put your fist on your ear, not behind your head (this is harmful to cervical vertebrae), lift your hips and legs so that your legs are in a bent state, and then simulate the action when pedaling. Note that when pedaling in the air, you need to lift your shoulders and above to make yourself in a state similar to curling.
sit-up
Sit-ups are a well-known sport, but the way most people do sit-ups is not standard. So how to make them standardized and efficient? First, let yourself lie on your back, put your hands on both sides of your ears (don't cross your hands behind your head, which will not only hurt your cervical spine, but also help you), then bend your knees to roll your abdomen, which doesn't need to be raised very high, about 40 degrees, and then your back can't leave the ground, so that your abdomen won't be stressed and you can't exercise your abdominal muscles.
Lift your back legs.
This action of supine leg lifting mainly exercises the lower abdominal muscles and has a strong sense of tearing. First lie on your back on the yoga mat prepared in advance, then lift your hips and abdomen to contract hard, lift your legs and swing up and down at a height of about 45 degrees. If you pursue a stronger sense of tearing, you can speed up your swing. Advanced supine leg lift is to raise the leg as high as possible after crossing and swinging, and then do belly roll, and at the same time touch the ankle with both hands, which will break the heel, which can also drive the muscle area of the upper abdomen to move.