How to practice mermaid line for girls Practice mermaid line movements for girls

Everyone uses the core muscles in their daily life, it is the root of the body to maintain balance. Not only that, any sport has to lend its weight to the core, it is the foundation of all kinds of training, the only way to keep the body stable is to exercise different parts. So let's learn how to strengthen the core and train the mermaid line.

Double foot rowing

8 to 10 times per round, 3 rounds in total. Step 1: Sit with your arms straight out in front of you and keep your feet in the air with a stack of books under your feet. Step 2: If your hips hurt when doing the movement, do it on a yoga mat. When the body back and forth, the waist and abdomen will be out of force, the movement to the entire core muscle groups, the practice of the waistline is very effective, the lines in the body movement can be pulled out, highly recommended!

Knee to elbow exercise

Left and right 8 to 10 times each, a total of 3 times. Step 1: The body is in a stick posture, wrist joints and shoulders in a straight line, the center of gravity in the middle of the body, the hips do not turn up and sag, the stomach tightened. Step 2: Hold your elbows up, touch your left elbow with your left knee, and keep your body stable without swaying. Step 3: Then switch to the right knee to touch the right elbow, and repeat with the left and right foot. When the action, the body's stability is the focus, do not move back and forth because of the movement of the legs.

Russian twist

This is a classic and basic forging side abdominal movements, because, it is simple and easy to get started, plus the effect is also good, very suitable for newcomers to operate training. Step 1: Sit on the mat with legs together and lift the upper body off the mat. Step 2: Tighten the abdomen and cross your arms left and right, exhale and turn your body to the left until your forearms are parallel to the ground. Step 3: Inhale, restore to the starting position, legs as stable as possible, do not swing with the body. Step 4: Then exhale to keep the abdomen tight, turn the body to the right, feeling the contraction of the external oblique muscles on both sides during the process.

Lumberjack

In addition to the classic movement of the side abdominal muscles, in addition to the Russian spin, the lumberjack is also a move for the training of the external obliques, but also because there are a variety of variations from the top and bottom and bottom and top, plus the weighted resistance, can give stronger muscle stimulation, therefore, is also a common practice one of the movements. (Weighted resistance can use pulleys, elastic bands, medicine balls, dumbbells and other equipment) Step 1: Fix the pulley at a position higher than shoulder height, stand sideways on the side of the pulley, pull the grip with both hands, feet shoulder-width apart. Step 2: Pull the grip down through the body to the hips, rotate the body in the same way, the action as the logging under the chop. Step 3: During the rotation process, keep your back straight, arms straight, and make sure your shoulders and hips are in the same line. Step 4: Rotate sideways until the neck, shoulders and hips are in a straight line, then return to the starting position and do it again on the other side.

Hanging lateral leg lifts

Introduce another classic abdominal training movement, hanging leg lift variation, it is mainly used to train the rectus abdominis and iliopsoas muscle, if we will lift the angle of the leg from the front curl, into the side curl leg lift, you can train the side abdominal muscles, pay attention! Can not let the body too sway, so that the abdominal muscle stimulation effect is greatly reduced. Step 1: Hands in a positive grip position hanging on the bar, legs raised so that the thighs are parallel to the ground and at right angles to the body. Step 2: Use the abdominal oblique muscles to lift the hips to the left as high as possible, in the high point of compression position for 1 second, and then lowered back to the starting position. Step 3: Continue to do the left side of the group after the number of times, and then switch to the right side to perform the actions of step 2. (can avoid pendulum inertia, reducing the effect)

Reverse abdominal rotation

This action is a variation of the flat leg curl that we often do, can focus on forging to the lower abdominal muscles and external obliques, in the process to keep the abdominal muscles tight and then add the action of turning upward, note! This action is not to raise the legs, but to raise the hips. Step 1: body lying flat on the mat, hands flat on both sides of the body, feet bent knees thighs and body at right angles. Step 2: Use the strength of the rectus abdominis to lift the hips, then use the external oblique abdominis to bring the hips to the right, rotate up to the tight position compression for 1 second, and then lower back to the starting position. Step 3: Then do the same with step 2, bringing the hips to the left and rotating them upward.