Many people hope that they can have a good-looking abdominal muscle mermaid line, so many people choose to exercise so that they can have abdominal muscle mermaid lines. In the process of fitness, the exercise of the abdominal muscle mermaid line is There are many methods, so choosing the right one is important. So, what is the fastest and best way to practice the mermaid line for abdominal muscles? Let’s take a look.
How to practice the mermaid line for abdominal muscles
1. Sit-ups
For the vest line exercise, sit-ups should be considered a relatively effective exercise, but the intensity of sit-ups is also a bit high, so when doing this exercise, everyone must remember To live, you don’t need to ask for quantity, but for quality. Also, this exercise is actually not particularly difficult, but there are still points to pay attention to when doing this exercise. For example, when we do this exercise, our upper body needs to leave the electronics and then connect with our body. The knees are in contact, but when in contact, the lower part of the upper body, that is, the lower part of the back, should not leave the ground. Many people do not have standardized movement requirements when doing this exercise, so the effect after exercise is not particularly good.
2. Abdominal curls
If you want to exercise your abdominal muscles, you can actually use abdominal curling exercises. Abdominal curling exercises are very stimulating to the abdomen, and this exercise is often used to exercise abdominal muscles and mermaid lines. First of all, the abdominal curling exercise requires everyone to prepare a yoga mat and lie on the floor. The next step is to bend our knees and slowly stand up the upper body. The position where the upper body rises is the auxiliary part. Next we have to Try to use the strength of your abdomen to bring your upper body and lower body together. Although the movements of this exercise are not very difficult, it is best not to complete them all at once. The best way is to divide this exercise into three groups, each group performs 30 exercises, and you still need to rest between each group.
3. Lying on your back and raising your legs
This exercise of supine leg raise is specially used to exercise the muscles of the lower half of the abdomen, and the mermaid line is located in the lower half of the abdominal muscles, so it is very helpful for exercising the mermaid line and abdominal muscles. . First lie on the floor, and then tighten the abdominal muscles. The next thing to do is to straighten the two legs and perform leg raising exercises. When lifting the legs up and down, they must be done straight of. And when completing these movements, you must rely on the strength of your own abdominal muscles, not on inertia. Usually three sets of 10 to 15 reps are done a day.
How long does it take to practice the mermaid line
It varies from person to person and usually takes 1-3 months.
Since each person’s body fat, exercise methods and exercise intensity are different, the specific time it takes to develop mermaid lines will vary from person to person. After exercising, you can see obvious mermaid lines in 1 month, but if you have high body fat, you need to lose fat first, and it may take 3 months or even longer to achieve it.
How much body fat can you develop to have a mermaid line
10%-12%.
Generally speaking, if you want to develop mermaid lines, your body fat should be around 20%. At this time, all parts of the body, including the waist and abdomen, will be looser. With a little exercise, you can see the mermaid lines and your body fat will drop to 6% - 13%. It is the ideal figure for men. The fat in all parts of the body is not loose, and the mermaid lines and abdominal muscles are clearly divided.