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How to practice the abdominal mermaid line?

November 27, 2018

In order to train the mermaid line, it is first necessary to control the body’s fat content within the normal range. Generally, the normal range of male fat content is 12%-18%, and the normal range of female fat content is 18%-25%. Therefore, in order to train the mermaid line, the body fat content must be controlled at the lower limit of the normal fat content. That is to say, the male fat content is about 12%, and the female fat content is about 18%. With this foundation, the mermaid line of the abdomen can be revealed.

Supine,bend your legs

The practitioner is lying on the yoga mat, with both palms facing down on both sides of the body, knees on the pads, and then concentrate the strength of the abdominal muscles, lift the legs to the abdomen until the hips leave the ground, and then slowly restore to the ground. Starting position.

training

 

Supine, lean down, lift your legs, Crunch

The practitioner is lying on the lower abdominal plate, holding the abdominal plate with both hands to fix the body, then lifting the legs slightly up to the hips to leave the abdominal plate, and then slowly return to the starting position.

muscles

Sitting ,leg extension

The practitioner is on the bench, grasping the sides of the exercise bench with both hands to fix the body, and then the feet are straightened and straightened. During the movement, the two legs bend to the chest and then slowly return to the starting position.

muscles

Swing your legs 

Lie on your back on a bench with your feet straight and together, keeping your knees slightly bent, and then straighten your legs up.

practice

Supine and bend your knees

The practitioner is lying on the yoga mat, with both palms facing down on the mat, knees vacant, and then concentrating the strength of the abdominal muscles to bring the knees closer to the chest and slowly return to the starting position.

leg

Simultaneous Knee and Abdominal Raise

The practitioner is lying on the yoga mat, his hands straight up above the head, his feet naturally straight forward, then concentrate the strength of the abdominal muscles, gather the hands and feet above the abdomen, and then slowly return to the starting position.

 

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