How to practice abdominal muscle shark line? What are the methods

Whether boys or girls, they all hope to have a perfect body, so many people will exercise to make themselves have a good body. Shark line is one of the characteristics of human body bodybuilding, but if you want to have a shark line, you must make a lot of effort. So, how to practice the abdominal muscles shark line? What are the methods? Let’s take a look.

How to practice the shark line

If you want to practice a shark line, then we must exercise the muscles on both sides of the abdomen. This part is often the most easily overlooked part, so we can do left and right crossing and ankle touching movements. First, First we need to lie flat on the yoga mat to bend our legs, then use abdominal strength to lift our upper body up and touch our ankles with both hands. First, use your left hand to touch the left ankle, and then change your right hand to touch the right ankle. This action will have a very effective way to exercise the shark line. Do 30 pieces in one group each, and 3 sets can be performed a day.

If you want to practice shark line, then we must work hard and insist on continuous exercise. We cannot give up halfway, otherwise some will be zero. If we can practice shark lines, it will add a lot of points to our figure.

What movements do we do in shark lines?

The first movement: lie on your back and turn your legs left and right

1. Lie flat, your back until your head is close to the ground, your hands are naturally open outward and placed on both sides of the torso, your palms are slightly bent, your elbows are slightly bent, your feet are together, your knee joints are at a 90-degree angle, and your thighs are perpendicular to the ground. This is a preparatory movement.

2. Tighten your abdomen and exert force, drive your feet to swing to the right at the same time, until your legs are about to touch the ground, stay for a while, and return to the preparatory movement to the left. Swing, practice repeatedly and alternately.

Second action: pull down the single-arm rope

1. The person and the rope tool are three feet away, grasp the handle with one hand, face the palm facing oneself, and bend the arm. This is a preparatory action.

2. The arm stretches the rope until it is close to the lower part of the thigh, and then stands at the lowest point for 1-2 seconds. At this time, contract and squeeze the serrarium anterior muscle, and then slowly recover the preparatory action.

The third action: Lie on the back and lift the dumbbell

1. Lie on the bench with both feet on the ground, grab the dumbbell with both hands and gather on the forehead , bend the elbow, this is a preparatory action.

2. Put the instrument back to the head, bend the elbow, pause for 1 second, and return to the preparatory action. At this time, squeeze and contract the serrata anterior muscle.

The fourth action: Y-shaped lifting

1. Stand in front of the rope instrument, grab the handle with both hands, slightly bend the elbow joint, and straighten the waist and back, this is a preparatory action.

2. The serrata anterior muscle exerts force upwards and selects the scapula at the same time, stretch the rope above the top of the head, and slightly bend the elbow joint.

3. After staying for 1 second, Slowly restore the rope and return to the preparatory movement.

How to exercise the shark line at home

1. Sit ups

Sit ups is a very effective way to exercise the abdominal muscles. I believe everyone is familiar with this movement, but you should pay attention that although the sit ups are simple, only after a long period of accumulation and persistence can you see obvious results. Generally, doing sit ups requires our sense of coordination and speed. It may not be fast at the beginning, and exercise slowly. It is best to do 50 in a minute later, so that you can exercise the shark line.

2. Cross the left and right ankles

This action requires us to lie flat on the ground first, and then arch our legs to arch at a 45-degree state. Then our upper body bent. When doing this action, we need to ensure that our back is always off the ground, and then start crossing the left ankles. First use our left hand to touch the left ankles with force, and then exchange our right hand to touch the right ankles. In this way, the waist can clearly feel the feeling of force, which means that our waist is already exercising. Because the shark line is on both sides of our abdomen, this action can exercise the shark very well. Fishing line.

3. Curls

Curls are also very effective methods for us to exercise our abdominal muscles. The preparation of this action is similar to crossing left and right ankles. At the beginning, we are in a state of arching our legs and lying flat on the ground, and then we start curls. This action also ensures that our backs always leave the ground. When doing this action, we must stretch out our hands hard, let our hands touch our knees, persist for 3 seconds, lean back and then start the action again. There are 30 sets of movements, 3 sets a day.

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