Gym mermaid line how to practice gym what equipment mermaid line

May 6, 2023

It refers to the two V-shaped lines on both sides of a man's abdomen near the top of his pelvis, and is called the mermaid line because it resembles the slightly contracted shape of the lower part of a fish. So how to use the gym equipment to practice the mermaid line?

Sit-ups

Lie on your back and bend your knees, hands on top of the chin, to avoid head shaking, curl the upper body to about 35 to 40 degrees, the lower back should be close to the ground, the action to resume lying down slowly, this action repeatedly do 15 to 20 times.

Lower abdominal curl body

After lying flat, hold the fixed frame with both hands, bend the knees 90 degrees, use the lower abdominal force to roll up the lower body, let the hips leave the mat, knee joints to maintain a fixed position, the action to resume the preparatory action slowly, this action repeatedly do 15 to 20 times.

Supine bending knee side rotation

Lie flat on your back, bend your knees 90 degrees, place your hands flat on both sides of your body, put your feet together and rotate about 45 degrees to one side of your body, keep your opposite shoulder fixed, and do this movement slowly when you resume, do this movement repeatedly for 15 to 20 times.

Medicine ball side abdominal training

Standing position, hold the ball with both hands above your head, bend the upper body to one side, stop for 2-3 seconds, to pull to the opposite side of the muscles have a tight feeling, and then return to the preparatory action, left and right direction to do 15 to 25 times each. Special attention should be paid to the pelvis action to be fixed can not be skewed from side to side.

Internal and external oblique muscle training

Lie flat, feet bent 90 degrees (feet can be on the wall or on a chair), hands on the chest palms crossed, the upper body rolled 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.

Waist rotation machine

Sitting flat on the equipment, chest on the cushion, thighs clamping the cushion, body rotation to one side, then left and right exchange rotation to the other side, repeated actions 15 to 20 times, pay special attention to the upper body should be close to the cushion.

Abdominal training machine

Lie flat on the equipment, hands holding the grip on both sides of the head, feet bent knees, the weight to the appropriate load, do the body roll the action, the action continues back and forth 15 to 20 times. Be careful not to completely relax the body when lying back.

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