How long can the mermaid line practice male mermaid line exercise method

The mermaid's line, also known as Apollo's belt, refers to the two V-shaped muscle grooves next to the abdominal muscles. This feature of the abdominal muscles comes from Adonis, the legendary god of fertility, youth and beauty. So how do we get it?

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

It varies from person to person and usually takes 1-3 months. Because each person's body fat, exercise methods and exercise intensity will vary, so how long it takes to practice the mermaid line varies 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 practice 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.

Practice mermaid line most effective action

1, internal and external abdominal muscle training

This action is specifically for the training of the internal and external oblique muscles, for the mermaid line exercise effect is since it is needless to say.

Action essentials.

1, using a lying position, feet bent 90 degrees (feet can step on the wall or on the chair), hands on the chest palms crossed. 2, the upper body roll body, with the power of abdominal rotation, so that the opposite side of the upper back off the ground, the lower back to stick to the ground, the action repeated 15 to 20 times.

2、Turning curl abdomen

Turning curl can be very good to stimulate the internal oblique muscles and external oblique muscles, the exercise mermaid line has a very good effect, can make the mermaid line more sexy and strong.

Action essentials.

1, supine on the yoga mat, hands next to both ears, legs apart, keep slightly curved, the use of the strength of the abdominal oblique muscles to the side of the upper body rolled up. 2, one side to complete a training, without the upper body completely lowered to contact with the ground can be practiced to the other side. 3, if you want to improve the difficulty, you can straighten your hands forward, or put one hand at the ear, the other hand straight forward.

3, downward slanting curl

Downward-slanting curl for the abdominal oblique and abdominal oblique exercise effect is very good, so you can achieve the effect of exercise mermaid line.

Action essentials.

1, supine in the downward slant training chair, legs apart, keep slightly curved, hands next to both ears, the use of the strength of the abdominal oblique muscles to the side of the upper body rolled up. 2, one side to complete a training, without the upper body completely lowered to contact with the ground to the other side of the exercise.

4, supine leg raises

This action can exercise the abdominal muscles, stimulate the lower abdominal muscles, for the practice of the mermaid line is helpful.

Action points.

1, lying flat, back close to the ground. Keep the abdominal muscles, especially below the belly button in a tightened state. 2, legs straight up and down slowly to maintain a uniform speed, put down the legs without the ground, pay attention to the use of abdominal strength rather than body inertia. 3, 10 to 15 1 group, 3 groups or increase the number of groups according to their own circumstances.

5、Straight leg curl

This action can make the abdominal muscles in a tight state, thus getting a good workout, can help train a good-looking strong mermaid line.

Action essentials.

1, supine on the ground, both legs straight up, so that the hips lift off the ground, both arms flat on the side of the body. 2, abdominal muscle contraction, the shoulder blades will be lifted. 3, keep the legs fixed position, feel as if the belly button to close to the spine. 4, after that, restore the initial position, repeat the exercise 12 to 16 times.

Mermaid line how to practice better results

In addition to these exercise movements above, do the following things will have a better effect.

1, with aerobic exercise fat loss

The mermaid line is required to reach the body fat rate to show the standard, so before practicing the mermaid line, should be accompanied by aerobic exercise to reduce fat, such as swimming, running, cycling and other sports.

2, each exercise 30-60 minutes is good

Practice mermaid line is actually exercise abdominal muscles, especially the external obliques, exercise time is not the more the better, that will make muscle fatigue, or even muscle strains, so the body is injured, so exercise time should not be too long, but the exercise time is too short and not much muscle stimulation, so to have a good exercise mermaid effect, it is best to ensure the correctness of the exercise action based on, adhere to 30-60 minutes. 60 minutes is good.

3, a week to practice 3-5 times

Human muscle groups after a relatively large intensity of exercise, generally need 2-3 days of time to recover, too frequent exercise, easily lead to exercise muscle fatigue, which may not be effective, so it is best to interval 1-2 days exercise, exercise a 3-5 times a week can be.

4, in the 16-19 points time period training

In the afternoon 16-19 points in the day this time period, the human body physical energy, oxygen intake is at its peak, the body hormones, enzymes and other regulation in the best state of time, the muscle is the speed, strength and endurance is also at its highest value, this time practice mermaid line can achieve the best exercise effect.

5, the action should be standard

Action should be standard. Choose the right training action is the key to exercise the mermaid line, but whether the standard posture to complete the training action is the trainer should pay more attention to the same training action to stimulate the external oblique abdominal muscle, if the wrong posture, the training target will be transferred to the hip, waist and even legs, not achieve the training purpose.

6, with diet

To reduce body fat rate need to control the daily intake, adjust the diet, eat fewer meals, reduce the intake of high-calorie, high-fat and carbohydrate-rich food, eat more protein-rich, fiber-rich food, such as dairy products, meat, etc.

Will the mermaid line disappear?

If you don't keep the exercise habit, it will disappear. The mermaid line and abdominal muscles, like after training, need to maintain the previous exercise habits and diet, so as to maintain the exercise effect, but relative to the previous exercise can slightly reduce the amount of training and exercise frequency.