Whenever you see other people's Mermaid line and abdominal muscles, are you very excited? Having a healthy body and body shape is the dream of every man and woman. However, although many people often go to the gym for fitness or daily exercise, they have little effect. In fact, you just don't know how to exercise. Next, Xiaobian will introduce you to Mermaid line, vest exercise methods, and precautions for the use of fitness equipment.

　　Exercise method of mermaid line in gym

　　1. Upper abdominal sit ups

　　Lie on your back and bend your knees, hold your hands against your chin to avoid shaking your head, curl your upper body to about 35 ~ 40 degrees, and your lower back should be close to the ground. When you recover from lying flat, you should be slow. Repeat this action for 15 to 20 times.

　　2. Lower abdominal curl

　　After lying on your back, hold the fixed support with both hands, bend your knees 90 degrees, roll up your lower body with lower abdominal strength, and let your hips leave the cushion. The knee joints should maintain a fixed position, and the action should be slow when recovering the preparatory action. Repeat this action for 15 to 20 times.

　　3. Lateral abdominal rotator muscle group

　　Lie on your back, bend your knees 90 degrees, place your hands flat on both sides of the body, close your feet together, rotate about 45 degrees to one side of the body, keep the opposite shoulder fixed, and recover slowly. Repeat this action for 15 to 20 times.

　　4. Resistance ball flank training

　　Standing posture, hold the ball to the top of your head with both hands, bend your upper body to one side, stop for 2-3 seconds, pull until the muscles on the opposite side feel tight, and then return to the preparatory action. Do 15 to 25 times in the left and right directions respectively. Special attention should be paid to that the movement of the bone disc should be fixed and can not be tilted left and right.

　　5. Internal and external oblique muscle training

　　Lie on your back, bend your feet 90 degrees (your feet can step on the wall or put on the chair), put your hands in front of your chest, cross your palms, roll your upper body, use the power of abdominal rotation to keep the upper back of the opposite side off the ground, and the lower back should be close to the ground, and repeat 15 to 20 times.

　　6. Waist rotating machine

　　Sit flat on the equipment, stick your chest to the cushion, clamp the cushion tightly with your thighs, rotate your body to one side, and then exchange left and right to the other side, repeat 15 to 20 times, and pay special attention to the upper body to stick to the cushion.

　　7. Abdominal training machine

　　Lie flat on the equipment, hold the grips on both sides of the head with both hands, bend your feet and knees, adjust the weight to the appropriate load, and do the body rolling action, which lasts 15 to 20 times back and forth. It should be noted that the body should not be completely relaxed when lying back.

　　8. Rod brace

　　Support your forearms on the cushion, keep your feet shoulder width apart, keep your head in the normal position, look at the cushion with your eyes flat, feel your abdomen shrink inward, and keep still for 15 to 20 seconds. Be careful not to lift your hips, breathe smoothly, and don't hold your breath.

　　Exercise precautions

　　1. The position of the mermaid line is the lateral abdominal muscle area that is difficult to train. Because the line is not obvious as the abdominal muscle, it is easy to become an area of fat accumulation. Many people are not only easy to ignore, but also difficult to see results during training.

　　2. It is recommended to do anaerobic muscle training before muscle training, and then start 30 to 45 minutes of aerobic training to let the body start burning fat.

　　3. In addition, after exercise, you should also supplement protein appropriately to provide nutrients needed for muscle growth.

　　Exercise method of vest line in gym

　　The vest line is a high level of flat abdomen. There are two vertical muscle lines on both sides of the navel, which look like a vest, so it is called a vest line.

　　1. Abdominal rotating machine

　　Sit flat on the equipment, stick your chest to the cushion, clamp the cushion tightly with your thighs, rotate your body to one side, then exchange left and right to the other side, and repeat 15 to 20 times. Pay special attention to stick your upper body to the cushion and do not leave.

　　2. Abdominal training machine

　　Lie flat on the equipment, hold the grips on both sides of the head with both hands, bend your feet and knees, adjust the weight to the appropriate load, and do the body rolling action, which lasts 15 to 20 times back and forth. It should be noted that the body should not be completely relaxed when lying back.

　　3. Rod brace

　　Support your forearms on the cushion, keep your feet shoulder width apart, keep your head in the normal position, look at the cushion with your eyes flat, feel your abdomen shrink inward, and keep still for 15 to 20 seconds. Be careful not to lift your hips, breathe smoothly, and don't hold your breath.

　　Precautions for use of fitness equipment

　　1. Pay attention to the safety of the equipment, and do not reluctantly use the damaged machine;

　　2. It is forbidden to stand or walk within the movement range of equipment;

　　3. Operate in strict accordance with the instructions on the use label of the equipment;

　　4. Children under the age of 12 or those who do not have independent behavior should exercise under the supervision of adults;

　　5. Beginners should act according to their ability and exercise in accordance with the principle of step-by-step;

　　6. The elderly and women should not exercise too much.