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How to exercise the mermaid line and vest line Precautions for the use of fitness equipment

How to exercise the mermaid line and vest line Precautions for the use of fitness equipment

  • Categories:Industry News
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  • Time of issue:2021-09-18
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How to exercise the mermaid line and vest line Precautions for the use of fitness equipment

  • Categories:Industry News
  • Author:
  • Origin:
  • Time of issue:2021-09-18
  • Views:0
Information
Whenever you see the mermaid lines and abdominal muscles of celebrities, are you very excited? Having a healthy body and a perfect body shape is what every man and woman dream of. However, many people often go to the gym for fitness or daily exercise. , But with little effect. In fact, it's just that you don't know how to exercise. Next, the editor will introduce you to the mermaid line, vest exercise methods, and precautions for the use of fitness equipment.
 
Gym mermaid line exercise method
 
1. Sit-ups on the upper abdomen
 
Lie on your back, bend your knees, hold your fists against your chin, to avoid head shaking, curl your upper body to about 35-40 degrees, keep your lower back close to the ground, and move slowly when you return to lying down. Do this exercise repeatedly for 15 to 20 times.
 
2. Lower abdomen curling movement
 
After lying flat, hold the fixed support with both hands, bend the knees by 90 degrees, use the strength of the lower abdomen to roll up the lower body, let the hips leave the cushion, keep the knee joints in a fixed posture, and resume the preparatory movements slowly. Repeat this movement for 15 to 15 20 times.
 
3. The rotator muscles of the flanks
 
Lie on your back with your feet bent at 90 degrees. Place your hands on both sides of your body. Keep your feet together and rotate about 45 degrees to one side of your body. Keep your opposite shoulder fixed and recover slowly. Do this exercise repeatedly for 15 to 20 degrees. Down.
 
4. Resistance ball flanks training
 
Standing, hold the ball with both hands to the top of your head, bend your upper body to one side, stop for 2-3 seconds, pull until the opposite muscle feels tight, and then return to the preparatory movement, doing 15 to 25 reps in each of the left and right directions. Special attention should be paid to the movement of the pelvis to be fixed and not skewed left and right.
 
5. Abdominal internal and external oblique muscle training
 
Lie flat, with your feet bent 90 degrees (foot on the wall or on a chair), put your hands on your chest, cross your palms, roll your upper body, and use the power of your abdomen to rotate your upper back off the ground. The lower back should be close to the ground, and the action should be repeated 15 to 20 times.
 
6. Waist rotating machine
 
Sit flat on the equipment, with your chest attached to the cushion, tightly clamp the cushion with your thighs, rotate your body to one side, and then rotate left and right to the other side, repeat the movement 15 to 20 times, pay special attention to the upper body close 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 knees, adjust the weight to an appropriate load, and perform body-rolling movements. The movement continues back and forth 15 to 20 times. It should be noted that the body cannot be completely relaxed when lying back.
 
8. Rod support
 
Put your forearms on the mat, feet shoulder-width apart, keep your head in a normal position, look straight on the mat, feel your abdomen retracted, and stay still for 15 to 20 seconds. Be careful not to raise your hips, and keep your breathing smooth and not holding your breath.
 
Exercise precautions
 
1. The location of the mermaid line is the side abdominal muscle area that is difficult to train. Since the line is not as obvious as the abdominal muscles, it is easy to become a fat accumulation area. Many people are not only easy to ignore during training, but it is also not easy to see results. .
 
2. It is recommended to perform 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, protein should be properly supplemented after exercise to provide the nutrients needed for muscle growth.
 
Gym vest line exercise method
 
The vest line is the highest level of a flat belly. The abdomen without cellulite needs to have muscle lines. There are two upright muscle lines on both sides of the belly button. They look like vests, so they are called vest lines.
 
1. Abdominal Rotator
 
Sit flat on the equipment with your chest attached to the cushion, tightly clamp the cushion between your thighs, rotate your body to one side, and then rotate left and right to the other side, repeat 15 to 20 times, paying special attention to the upper body to be close to the cushion and not to leave.
 
2. Abdominal training machine
 
Lie flat on the equipment, hold the grips on both sides of the head with both hands, bend your knees, adjust the weight to an appropriate load, and perform body-rolling movements. The movement continues back and forth 15 to 20 times. It should be noted that the body cannot be completely relaxed when lying back.
 
3. Rod support
 
Put your forearms on the mat, feet shoulder-width apart, keep your head in a normal position, look straight on the mat, feel your abdomen retracted, and stay still for 15 to 20 seconds. Be careful not to raise your hips, and keep your breathing smooth and not holding your breath.
 
Precautions for the use of fitness equipment
 
1. Pay attention to the safety of the equipment, and do not reluctantly use the damaged machine;
 
2. It is strictly forbidden to stand or walk within the range of equipment movement;
 
3. Operate strictly in accordance with the instructions on the use signs of the equipment;
 
4. Children under the age of 12 or people who do not have independent behavior must exercise under the supervision of an adult;
 
5. Beginners should do what they can and exercise according to the principle of gradual and orderly progress;
 
6. The elderly and women should not exercise too much.

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