As more and more people join the ranks of fitness, fitness enthusiasts have higher and higher requirements for themselves, and everyone hopes that their body can become better and better. Then you have to work hard to achieve it. Let’s take a look at how novices can practice the shark line at home the fastest.
1. Dumbbell side lift:
This action requires the help of tools. Let us hold dumbbells in both hands, do diagonal upward swings, and exert force from top to bottom, just like we are holding a knife and fighting the enemy bravely. We don’t need to use too much weight, but we should pay attention to it as much as possible. Do it a few more times, generally you can do 30 in one group, and do 3 groups a day. This simple and effective exercise can exercise our abdomen.
2. Alternate heel contact:
First, we lie on our backs on the ground, keeping our shoulders off the ground all the way, and then keeping our backs close to the ground, twisting the body left and right, and trying our hands to touch the heels on the same side. Touch the heel of one side at a time, and then alternate left and right, which can exercise our abdominal muscles very effectively.
3. One-arm rope pull-down:
This action requires us to use the gantry, so it is usually performed in the gym. First of all, we need to stand under the gantry first, then hold the handle with one hand, keep our arms straight, try to pull the handle to our waist, and try to squeeze and contract the serratus anterior muscle at the end of the action. Exercise our abdominal muscles more effectively.
4. Lie on your back and dumbbell lift:
First, we need to lie on our back on the bench, hold the dumbbells with both hands, lift our dumbbells above our forehead, then let our elbows bend slightly, slowly lower the dumbbells to the back of the head, slightly bend the elbows, at the end Stay in the action for 1 second, then squeeze and contract the serratus anterior, and then retract the dumbbell. This action has a certain degree of difficulty, but it is a good way to exercise the shark line and at the same time exercise our arm strength.
The shark line is the most difficult muscle curve in the abdominal muscle list. Because it is on the two sides of our abdominal muscles, it is often ignored by everyone, but if you can have a very good-looking shark line, it will be very exciting Envious. So everyone must work hard to have a good-looking shark line.
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