Exercise method of mermaid line waist turning machine

Sit flat on the instrument, with your chest attached to the cushion, your thighs clamped on the cushion, your body rotates to one side, and then you rotate to the other side by exchanging left and right. Repeat the action 15 to 20 times, paying special attention to the upper body attached to the cushion.

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.

Pole 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.

The most difficult lateral abdominal muscle to practice

The position of the mermaid line is an area where the lateral abdominal muscles are difficult to train. Because the lines are not as obvious as the abdominal muscles, it is easy to become a fat accumulation area, which is not only easily ignored by many people during training, but also difficult to see the effect. It is recommended to do anaerobic muscle training first, and then start aerobic training for 30 to 45 minutes, so that the body can start burning fat first. In addition, protein should be properly supplemented after exercise to provide nutrition for muscle growth.

Upper abdominal sit-ups

Lie on your back, knees bent, fists pressed against your chin to avoid shaking your head. The upper body is curled to about 35~40 degrees, and the lower back is close to the ground. When you resume lying flat, you will move slowly. Repeat this action 15 to 20 times.

Lower abdominal curl movement

After lying flat, 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 posture, and slowly resume the preparatory action. This action is repeated 15 to 20 times.

Lateral abdominal rotation muscle group

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.

Resistance ball lateral abdominal training

Standing posture, lift the ball to the top of your head with both hands, bend your upper body to one side, pause for 2-3 seconds, then return to the preparatory action, and do 15 to 25 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.

Internal and external oblique muscle training

Lie on your back with your feet bent 90 degrees (you can step on the wall or put them on a chair), put your hands on your chest, cross your palms, and roll up your upper body. With the strength of abdominal rotation, let your opposite upper back leave the ground and your lower back stick to the ground. Repeat 15 for 20 times.