Complete collection of exercise methods for mermaid line "inner and outer oblique muscles"

A complete collection of exercise methods for "abdominal and external oblique muscles" in mermaid line

The official scientific name of the mermaid line is "abdominal and external oblique muscles", which refers to two V-shaped lines on both sides of a man's abdomen close to the top of the pelvis. In "Theory of Painting", Da Vinci proposed the "mermaid line" as an indicator of "beauty" and "sexy".

     The exercises for "abdominal and external oblique muscles" in mermaid line are as follows:

　　Sit ups on the upper abdomen

　　Lying on your back, bend your knees, hold your fists and press your chin to avoid shaking your head. Curl your upper body straight at about 35 to 40 degrees. The lower back should be close to the ground. When you return to lie flat, you should be slow. Do this action repeatedly for 15 to 20 seconds.

　 　　Lower abdominal roll movement

　　After lying flat, hold the fixing frame with both hands, bend your knees 90 degrees, use the strength of your lower abdomen to roll up your lower body, let your hips leave the mat, maintain a fixed posture on your knee joints, and be slow when restoring the preparatory movement. This action is repeated for 15 to 20 times.

　　　Flank abdomen spiral muscle group

　　Lying flat like the movements, bend your feet 90 degrees, place your hands flat on both sides of your body, and rotate your feet together to about 45 degrees to one side of your body. Keep your shoulders on the opposite side

　 　　Mermaid line exercise demonstration

　　Fixed, the action should be slow when recovering. Repeat this action for 15 to 20 times.

　 　　　Resistance ball side abdomen training

　　Standing, hold the ball with both hands and hold it to the top of your head, bend the upper body to one side, stop for 2-3 seconds, pull it to the opposite muscles and feel tight, then return to the preparatory movement, do 15 to 20 times each in the left and right directions. Pay special attention to the fact that the bone disc movement must be fixed and not tilted left and right.

　 　　Inner and external oblique muscle training

　　In a flat lie position, bend your feet 90 degrees (the feet can be stepped on the wall or on a chair), place your hands on your chest and cross your palms, curl the upper body, and use the power of the rotation of your abdomen to let the upper back on the opposite side leave the ground, and the lower back should be pressed against the ground, and repeat the movements for 15 to 20 seconds.

　 　　Waist rotating machine

　　Sit on the equipment, put your chest on the cushion, tightly clamp the cushion with your thighs, rotate your body to one side, and then rotate left and right to the other side. Repeat the movement 15 to 20 times, pay special attention to the upper body to be close to the cushion and not leave.?

　 　　Abdominal training machine

　　Lying flat on the equipment, holding the grips on both sides of the head with both hands, bent your feet to the appropriate load, and perform body rolling movements for 15 to 20 times. It should be noted that you should not completely relax when your body lies back and forth.

　 　　Stick-type support

　　Support both forearms on the mat, feet shoulder-width as wide as you are, keep your head in a normal position, look straight at the mat, feel your abdomen shrinking, and keep your movements still for 15 to 20 seconds. Be careful not to lift your buttocks, and keep your breathing smooth and not hold your breath.

　 　　The most difficult lateral abs to practice

　　The location of the mermaid line is the area of ​​the lateral abs that is difficult to train. Since the lines are not as obvious as the abdominal muscles, they are easily fat-stacking areas. Many people are not only easy to ignore them during training, but also not easily see results. It is recommended to perform 30 to 45 minutes of aerobic training before muscle training, so that the body can start burning fat, and then start anaerobic muscle training. In addition, after exercise, protein should be appropriately supplemented to provide the nutrients required for muscle growth.

　 　　Things to note

　　Don’t lift your buttocks, keep your breathing smooth and don’t hold your breath.