新闻动态
提供完善的清选分离设备解决方案
How to exercise mermaid line and vest line and precautions for using fitness equipment
Published on:
2021-09-15
Every time you see other people's mermaid lines and abdominal muscles, are you very moved? Having a healthy body and body shape is the dream of every man and woman. However, although many people regularly go to the gym to work out or exercise regularly, they have little effect. In fact, you just don't know how to exercise. Next, the editor will introduce the mermaid line, vest exercise methods, and precautions for using fitness equipment.
Every time you see other people's mermaid lines and abdominal muscles, are you very moved? Having a healthy body and body shape is the dream of every man and woman. However, although many people regularly go to the gym to work out or exercise regularly, they have little effect. In fact, you just don't know how to exercise. Next, the editor will introduce the mermaid line, vest exercise methods, and precautions for using fitness equipment.
The exercise method of the mermaid line in the gym
1. Upper abdominal crunches
Lie on your back and bend your knees, put your hands against your chin to avoid shaking your head, bend your upper body about 35-40 degrees, and keep your lower back close to the ground. As you recover from lying flat, you should take your time. Repeat this action 15 to 20 times.
2. Lower abdomen curl
After lying on your back, hold the fixed support with both hands, bend your knees 90 degrees, use your lower abdominal strength to roll up your lower body, and let your hips leave the mat. The knee joint should remain in a fixed position, and the movement should be slow when returning to the preparatory movement. Repeat this action 15 to 20 times.
3. Abdominal external rotators
Lie on your back, bend your knees to 90 degrees, place your hands flat on your sides, keep your feet together, rotate about 45 degrees to one side of your body, keep the opposite shoulder fixed, and slowly recover. Repeat this action 15 to 20 times.
4. Resistance ball wing training
Stand in a standing position, lift the ball above your head with both hands, bend your upper body to one side, pause for 2-3 seconds, pull until the muscles on the opposite side feel tight, and then return to the preparatory position. Do left and right directions 15 to 25 times. Special attention should be paid to the movement of the pelvis to be fixed and not to be tilted left and right.
5. Internal and external oblique training
Lie on your back, bend your feet 90 degrees (you can step on a wall or place your feet on a chair), put your hands on your chest, cross your palms, turn your upper body, and use the power of your abdomen to keep your upper back off the ground and your lower back close to the ground , repeat 15 to 20 times.
6. Waist Rotary Machine
Sit flat on the equipment, stick your chest on the mat, clamp the mat tightly with your thighs, rotate your body to one side, and then switch left and right to the other side, repeat 15 to 20 times, paying special attention to the upper body sticking to the mat.
7. Abdominal training machine
Lie flat on the equipment, hold the handles on both sides of the head with both hands, bend your feet and knees, adjust the weight to an appropriate load, and do body rolling movements, back and forth for 15 to 20 times. It should be noted that the body cannot be completely relaxed when lying on the back.
8. Tie rod bracket
Support your forearms on the mat, with your feet shoulder-width apart, keep your head in a normal position, look at the mat, feel your abdomen contract inward, and hold 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 location of the mermaid line is the hard-to-train outer abdominal area. Because the line is not as obvious as the abdominal muscles, it is easy to become an area of fat accumulation. Not only are many easily overlooked, but it is also difficult to see results during training.
2. It is recommended to do anaerobic muscle training before muscle training, and then start aerobic training for 30 to 45 minutes to allow the body to start burning fat.
3. In addition, protein should be properly supplemented after exercise to provide the nutrients needed for muscle growth.
The exercise method of the vest line in the gym
The waistcoat line is a high level of flat abdomen. There are two vertical muscle lines on both sides of the navel, which are shaped like a vest, so it is called the vest line.
1. Abdominal Rotator
Sit flat on the machine, place your chest on the mat, clamp the mat tightly with your thighs, rotate your body to one side, and then switch left and right to the other side, repeating 15 to 20 times. Take special care to stick your upper body to the mat and don't leave it.
2. Abdominal training machine
Lie flat on the equipment, hold the handles on both sides of the head with both hands, bend your feet and knees, adjust the weight to an appropriate load, and do body rolling movements, back and forth for 15 to 20 times. It should be noted that the body cannot be completely relaxed when lying on the back.
3. Pole support
Support forearm on the mat, feet shoulder-width apart, head in normal position, look at mat
Look at your eyes, feel your abdomen contract inward, and stay still for 15 to 20 seconds. Be careful not to lift your hips, breathe smoothly, and don't hold your breath.
Precautions for using fitness equipment
1. Pay attention to the safety of the equipment, and do not use the damaged machine reluctantly;
2. It is forbidden to stand or walk within the range of motion of the equipment;
3. Operate in strict accordance with the instructions on the equipment label;
4. Children under the age of 12 or those who are incapable of independent behavior should exercise under the supervision of an adult;
5. Beginners should do what they can and exercise according to the principle of step by step;
6. The elderly and women should not exercise excessively.
Relevant News
Mobile official website
Rudong Fengli Machinery Factory Co., Ltd.
Mob：13906271560
Tel：0513-84586688
E-mail：liumin@fenglimachinery.com
Add：558 Xinjian East Road, Fengli Town, Rudong County
copyright © 2022 Rudong Fengli Machinery Factory Co., Ltd.
E-mail
Tel
- TOP