How to exercise the mermaid line and vest line Precautions for the use of fitness equipment

Whenever you see other people`s mermaid lines and abdominal muscles, are you very excited? Having a healthy body and body shape is what every man and woman dream of. However, although many people often go to the gym or do daily exercises, With little success. In fact, it's just that you don't know how to exercise. Next, the editor will introduce you to the mermaid line, vest exercise methods, and precautions for the use of fitness equipment.

Gym mermaid line exercise method

1, sit-ups on the upper abdomen

Lie on your back and bend your knees, hold your fists against your chin to avoid head shaking, curl your upper body to about 35-40 degrees, keep your lower back close to the ground, and move slowly when you return to lying down. Repeat this action for 15 to 20 times.

2, lower abdomen curling movement

After lying flat, hold the fixed support with both hands, bend the knees 90 degrees, use the lower abdomen strength to roll up the lower body, let the hips leave the cushion, keep the knee joints in a fixed posture, and resume the preparatory movements slowly. Repeat this movement for 15 to 15 20 times.

3, flank rotator muscles

Lie on your back with your feet bent at 90 degrees, place your hands flat on both sides of your body, bring your feet together, and rotate about 45 degrees to one side of your body. Keep your opposite shoulder fixed and recover slowly. Do this exercise repeatedly for 15 to 20 degrees. Down.

4, resistance ball flanks training

Standing, hold the ball in both hands to the top of the head, bend the upper body to one side, stop for 2-3 seconds, pull until the opposite muscle feels tight, then return to the preparatory movement, do 15 to 25 reps in each direction. Special attention should be paid to the movement of the pelvis to be fixed and not skewed left and right.

5. Abdominal internal and external oblique muscle training

Lie flat, with your feet bent 90 degrees (foot on the wall or on a chair), put your hands on your chest, cross your palms, roll your upper body, and use the power of your abdomen to rotate your upper back off the ground. The lower back should be close to the ground, and the action should be repeated 15 to 20 times.

6, waist rotating machine

Sit flat on the equipment, with the chest attached to the cushion, the thighs clamp the cushion tightly, rotate the body to one side, and then rotate to the other side, repeat the movement 15 to 20 times, pay special attention to the upper body close to the cushion.

7, abdominal training machine

Lie flat on the equipment, hold the grips on both sides of the head with both hands, bend the knees, adjust the weight to an appropriate amount of load, and perform body-rolling movements. The movement continues back and forth 15 to 20 times. It should be noted that the body cannot be fully relaxed when lying back.

8, stick support

Put your forearms on the mat, your feet should be shoulder-width apart, and your head should be kept in a normal position. Keep your eyes flat on the mat, feel your abdomen retracted, and stay still for 15 to 20 seconds. Be careful not to raise your hips, and keep your breathing smooth and not holding your breath.

Exercise precautions

1. The location of the mermaid line is the side abdominal muscle area that is difficult to train. Since the line is not as obvious as the abdominal muscles, it is easy to become a fat accumulation area. Many people are not only easy to ignore during training, but it is also not easy to see results. .

2. It is recommended to perform anaerobic muscle training before muscle training, and then start 30 to 45 minutes of aerobic training to let the body begin to burn fat.

3. In addition, protein should be supplemented properly after exercise to provide the nutrients needed for muscle growth.

Gym vest line exercise method

The vest line is a high level with a flat abdomen. The abdomen without cellulite needs to have muscle lines. There are two upright muscle lines on both sides of the belly button. They look like vests, so they are called vest lines.

1. Abdominal Rotator

Sit flat on the equipment, with the chest attached to the cushion, the thighs clamp the cushion tightly, rotate the body to one side, then switch 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.

2, abdominal training machine

Lie flat on the equipment, hold the grips on both sides of the head with both hands, bend the knees, adjust the weight to an appropriate amount of load, and perform body-rolling movements. The movement continues back and forth 15 to 20 times. It should be noted that the body cannot be fully relaxed when lying back.

3, stick support

Put your forearms on the mat, your feet should be shoulder-width apart, and your head should be kept in a normal position. Keep your eyes flat on the mat, feel your abdomen retracted, and stay still for 15 to 20 seconds. Be careful not to raise your hips, and keep your breathing smooth and not holding your breath.

Notes on the use of fitness equipment

1. Pay attention to the safety of the equipment, and do not reluctantly use the damaged machine;

2. It is strictly forbidden to stand or walk within the range of equipment movement;

3. Strictly follow the instructions on the equipment use signs;

Children under the age of 4, 12 or people who do not have independent behaviors should exercise under the supervision of an adult;

5. The beginners should do what they can and exercise according to the principle of gradual and orderly progress;

6. Elderly people and women should not exercise too much.