Practice mermaid line the most effective action practice mermaid line method for men

For many guys who want to be in shape, having 6 or 8 muscles is simply the most basic accessory. To go further and show off their abs, they must strengthen their internal and external obliques, which are often forgotten, and are also known as the mermaid line. Here's how you can train your mermaid line in 10 minutes a day.

Turning curls

In the training of the rectus abdominis most people will use the movement of the curl, while the oblique abdominal muscle we must use the movement of the turn, in order to effectively and stimulate this part of the muscle, because, the main role of the oblique abdominal muscle is to control the body rotation, when we turn the body to the right, the right muscle group will contract the left muscle group will stretch, when the left turn is the opposite. 1. turn curl to start the operation, first on the ground on a yoga mat to protect the tail section of our spine. 2. then lie flat on the mat in a supine position, with your feet either fixed to the ground or off the ground, and your hands placed on either side of your head about your ears or crossed in front of your chest. 3. Use the strength of the abdominal muscles to bring the right hand in the direction of the left thigh, feel the contraction of the lateral abdominal muscles and stay for about 1~2 seconds, then slowly return to the starting position, then bring the left hand in the direction of the right thigh and repeat the crossover operation.

wiper pose

Wiper pose, as the name implies, is to put the legs together like a car wiper swinging from side to side, mainly using the lower body turn to train the internal and external obliques, buttocks and inner thigh muscles. 1. first of all, the same on the ground on a yoga mat, the body lying on its back on the yoga mat double arms to the sides of the body open flat against the ground, 2. feet together about slightly off the ground. 3. Then use the power of the side abdominal muscles to control the legs to swing to the left and right, so that both sides of the abdominal muscles feel the state of extrusion, here we should pay attention to the upper body as far as possible to fix not to sway too much, feet together and keep tight.

Enhance the visualization of the rectus abdominis

If you want to have a tight abdominal line, it can not forget the exercise of the external and internal oblique muscles, they are also collectively known as oblique abdominal muscles or side abdominal muscles, mainly responsible for stabilizing and rotating the body's function, it will train strong in addition to help the body balance, but also to strengthen the visual degree of the rectus abdominis.

How long does it take to get a mermaid's line?

It varies from person to person and generally takes 1-3 months. Because each person's body fat, exercise methods and exercise intensity will be different, so how long can train the mermaid line is different from person to person, like this body fat is low, the right method, coupled with persistent exercise, 1 month to see the obvious mermaid line, but if the body fat is high, you need to lose fat first, it may take 3 months or even longer to train out.

How much body fat can be trained to get a mermaid line

10%-12%. Generally speaking, want to practice the mermaid line, body fat to be in about 20%, when the whole body parts on the waist and abdomen more relaxed, a little exercise can see the mermaid line, body fat down to 6%-13%, is the ideal type of male body, the whole body parts of fat is not relaxed, mermaid line and abdominal muscle chunk obvious.