The official name of the mermaid line is "abdominal and external oblique muscles", which was first proposed as "beauty" and "sexy" in Da Vinci's "Painting Theory", the most known of which is "Vitru". The Vitruvian Man , the “golden scale map” we often hear, Da Vinci specifically refers to the two V -shaped lines on the sides of the male abdomen that are close to the pelvis on both sides of the abdomen.

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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, the male fat content is about 12% , and the female fat content is about 18% . With this foundation, the abdomen mermaid line can be seen. If the fat content can't control this range, then it is just empty talk to try to train the abdomen mermaid line, because the mermaid line will be submerged by your fat, so instead of the mermaid line, the squid line. Therefore, we must first reduce fat, mainly to do aerobic exercise, to ensure at least 3 aerobic exercise every week, about 40 minutes each time.

Supine knees

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The practitioner is lying on the yoga mat, with both palms down on the 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.

Sit back and down

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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.

Sitting leg

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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.

Sit on the back

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The practitioner lays on his back on the exercise bench, straightens his feet and keeps his knees slightly bent, then swings his straight legs up.

Sit from both sides

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

Supine on the same side

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The practitioner is lying on the yoga mat, with his hands straight up above the head, and the feet naturally straight forward, using the same side of the hands and feet at the same time, and then slowly return to the starting position.

Sequential arrangement:

1 , advanced 5 to 10 minutes of preparation activities, such as jogging or brisk walking.

2 , then the above exercises for practicing abdominal muscles, each action to do 1 to 2 groups, each group to achieve the limit number. Rest between group and group for 1 minute, rest between action and action for 2 minutes.

3 , and finally carry out aerobic exercise for more than 30 minutes, also choose jogging, cycling and so on.

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