How to practice the mermaid line how to train the abdominal muscles

Robust lower abdominal muscles present a V-shape above the pelvis, does this perfect abs make you feel jealous? Don't be afraid, through high intensity abdominal training and scientific fat loss program, you can also have eye-catching mermaid line.

Supine leg raise

This action through the abdominal muscle force, the hip joint and leg lift off the ground vertical up to exercise the purpose of the lower abdomen. 1. Lie flat as the starting position. You can lie on your yoga mat with your palms down on both sides of your body. 2. Lift your legs off the floor until they are pointing vertically upward toward the ceiling, when your body is in an L-shape. 3, lower abdominal force, lift the hips off the floor, do not bend the legs, hold for a second, then return the hips to the floor, maintaining control of the movement throughout - do not pop up or drop hard. 4. Repeat. Repeat this movement until the abs have a "burning sensation", or do 4 sets of 15 each.

Hanging leg raises

This powerful exercise needs to be done with the help of a bar. In addition to exercising the lower abdominal muscles, this movement can also exercise grip strength, as follows. 1. Hold the bar or other horizontal horizontal bar and suspend your body in the air with a medium distance grip. Your body should be pointed straight toward the ground, with the hips slightly inward. 2, lift the leg. With your knees slightly bent, lift your legs until your thighs are at a 90-degree angle to your torso (your body is in an L-shape). Hold this position for one second, then slowly lower your leg back to the starting position. 3, to complete the action process to avoid twisting the body, sudden drop or swing feet. Wrong movement can lead to pain or even injury. 4, repeat the action until you feel a burning sensation in the muscles, or do 3-4 groups, 10-20 per group. 5, there are many variants of this action. To make the movement easier, you can use a special vertical bench, you can put your arms on the padding. To make it more difficult, you can straighten your legs or even add weight to your feet during the lift. However, be careful when increasing the difficulty - too much weight or doing it too fast may lead to a hernia.

Reverse curl

This simple lower abdominal training movement is an excellent addition to many abdominal exercises. The specific movements are as follows. 1. Lie on your back and place your legs in a "tabletop" shape - legs up but knees bent, meaning your thighs should be at a 90-degree angle to the ground and your calves at a 90-degree angle to your thighs. 2, arms spread, palms down on the ground, which can widen the bottom to help maintain balance. 3, the upper back remains unmoving, using the power of the lower abdominal muscles to lift the hips off the ground, the knee to the chest direction. 4, hold this action for 1 second, and then slowly put the hips back on the ground. 5, repeat the action until you feel the "burning sensation", or do several sets, 12-20 per set. 6, a dumbbell between the feet can increase the difficulty. However, as repeatedly stressed before, extra care needs to be taken when adding weight to strength training to avoid injury.

V-jerk

The V-jerk requires the strength of the lower abdominal muscles to hold the movement and maintain balance. The longer you do it, the more intense the burning sensation will be. Specific movements are as follows. 1. Lie flat on your back with your face up. 2, hands on both sides of the body, carefully and slowly lift your legs and torso 45 degrees off the ground, hips on the ground, the body in a V-shape, keep your legs straight and keep the balance of the movement. 3, abdominal muscles to maintain the movement, arms to adjust the balance. Some people find it easier to maintain balance by straightening their arms in the direction of their legs, with their arms parallel to the ground, but if you do this, remember not to support your legs with your arms. 4, hold the posture. Hold this pose until you feel the burning sensation in your muscles, usually takes 30 seconds to 2 minutes, if necessary, you can repeat.

Core strength balance training

While the mermaid line is largely dependent on body fat levels, genetics and lower abdominal strength, comprehensive core strength training is also important not only to make the abs look more balanced rather than off to one side, but also to improve overall muscle strength as well as health. Core strength is often associated with relief from back pain as well as other ailments. Before aspiring to develop a mermaid line, a core muscle training program can be developed. The following are some of the training movements that may be required.

1. Side curl

This simple training move is a variation of the basic curl that stimulates both the oblique and rectus abdominis muscles.

2, hip bridge

This movement can enhance the strength of the lower back without causing excessive muscle tension, ideal for people with low back pain.

3, arrow squat

Don't forget that your hips and legs are also part of your core strength! The arrow squat is a self-weight exercise that not only works your thighs, hips and back, but also improves balance.

4. Yoga moves

Yoga is an efficient and easy way to improve your core strength, and has many other benefits, including improved flexibility and balance.

Tips

Scientific Diet

The importance of diet is not always stressed enough, but in reality diet is much more important than training. If you want to see results, you have to eat scientifically.

Reduce fat and high sugar intake

Consume as little fat as possible and drink as few high-sugar drinks like carbonated beverages as possible. These two items are enough to make your fat loss diet fail from the start. You can "reward" yourself occasionally, but you must break even. Schedule a reward once a week, or three times a fortnight. But this reward does not mean that you can eat all day, just a meal or a drink. In addition, the meal should not eat fast food, because fast food calories usually take several days to metabolize.

Consume more protein

Consume as much protein as possible. Protein is an important part of the body and contains amino acids that are essential for the growth of the entire body system, including, of course, muscle. Consume at least 1 gram of protein per pound of body weight, and protein drinks are an excellent source of pure protein.

Don't forget about strength

Once you are in shape and your mermaid line is visible, you should start training with greater intensity.