The mermaid line and the shark line have always been important signs of a person's fitness. In fact, compared to the shark line, the mermaid line is easier to practice, so from here we can see the value of the shark line. However, as long as you use the appropriate method and perseverance, it is not particularly difficult to practice the shark line. The scientific name of the shark line is the serratus anterior muscle, which is mainly distributed on both sides of the ribs. It will be beautiful.
Method 1: Russian twist
When it comes to training abdominal muscles, the Russian twist is a very good movement. It can not only exercise the rectus abdominis, but also the oblique muscles, allowing people to have more perfect abdominal muscles and show the perfect shark line. However, when doing it, the movements must be standard, so that the serratus anterior muscle can feel the stretch, and the effect will be better. You must not choose the wrong part to exert force, otherwise you will get twice the result with half the effort, and it is best to rest for a while after eating. Do it again to avoid backlog of abdominal internal organs and cause discomfort.
Method 2: Serratus anterior to waist
Shark line training, abdominal muscle training, and serratus anterior waist rotation are also relatively simple and effective movements. When doing it, you can hold a pair of dumbbells in both hands or not. At the beginning, your hands can hang naturally by your sides, or you can straighten them in front of your body, keep them parallel to the ground, and then twist your waist as much as possible. One point, the further back the better, but before doing this action it is best to warm up first and move the lumbar spine to avoid twisting the waist. Friends with injuries to the lumbar spine should also do this action with caution.
Method Three: Hanging Leg Raise
If you want to have a beautiful shark line and develop plump abdominal muscles, hanging leg raises are also a good choice. However, the hanging leg raises done specifically to exercise the shark line may be different from those generally done. Because it requires lifting the legs and moving them to one side as much as possible, in order to effectively exercise the serratus anterior muscles. If it is just stretched forward, it will exercise more of the rectus abdominis and transversus abdominis muscles, and the effect may not be so good.
Editor’s recommendation:
How to practice the shark line? If you don’t know, you can take a look
sharkWhat is the difference between a mermaid thread and a mermaid thread? If you don’t understand, come and take a look