Whether they are boys or girls, they all hope to have a perfect body, so many people go to the gym to exercise to have a good body. Shark line is one of the characteristics of human bodybuilding, but if you want to have shark line , a lot of effort must be made. So, how to practice the abdominal muscle shark line? Is there any way? Let’s take a look.

How to practice Shark Line

If we want to practice Shark Line, then we must train the abdomen Exercise the muscles on both sides. This part is often the most overlooked part, so we can do left and right cross ankle touching movements. First, we need to lie flat on the yoga mat, bend our legs, and then use abdominal strength to lift the upper body up and touch our ankles with both hands. First use your left hand to touch the left ankle, and then change your right hand to touch the right ankle. This will stretch the left and right muscles. This action is a very effective way to exercise the shark line. Do 30 reps on each side in one group, and you can do 3 groups a day.

If we want to master the shark line, we must work hard, and we must persist in continuous training and cannot give up halfway, otherwise everything will be lost. If we can practice the shark line, it will greatly add points to our figure.

What are the movements to practice the shark line?

The first movement: Lie on your back and turn your legs left and right

1. Lie on your back, with your back until your head is close to the ground, and your hands facing towards Open your arms naturally and place them on both sides of your torso, with your palms on the ground, your elbows slightly bent, your feet together, your knees at a 90-degree angle, and your thighs perpendicular to the ground. This is the preparatory action.

2. Tighten the abdomen and exert force, and drive both feet to swing to the right at the same time until the legs touch the ground. Stop for a moment, return to the preparatory position and then swing to the left. Repeat the practice alternately.

Second action: One-arm rope pull-down

1. The person is three feet away from the rope, hold the handle with one hand, face the palm towards yourself, and bend the arm. This is preparation. action.

2. Straighten the arm and stretch the rope until it is close to the lower part of the thigh. After resting for 1-2 seconds at the lowest point, contract and squeeze the serratus anterior muscle, and then slowly return to the preparatory action.

The third action: lying on your back with dumbbells

1. Lie on your backOn the bench, place your feet on the ground, grab the dumbbells with both hands and gather them above your forehead, bend your elbows, this is the preparation movement.

2. Lower the instrument to the back of the head, bend the elbow, pause for 1 second, return to the preparatory action, and squeeze and contract the serratus anterior muscle at this time.

Fourth action: Y-shaped raise

1. Stand facing the rope equipment, grasp the handles with both hands, bend your elbows slightly, and straighten your back. This is preparation. action.

2. Use the serratus anterior force upward while selecting the scapula, stretch the rope above the head, and bend the elbow joint slightly.

3. After staying for 1 second, slowly restore the rope and return to the preliminary action.

How to exercise shark line at home

1. Sit-ups

Sit-ups are a very effective way to exercise abdominal muscles. I believe everyone is familiar with this action. , but it should be noted that although sit-ups are simple, only with long-term accumulation and persistence can you see obvious results. Generally speaking, doing sit-ups requires our coordination and speed. You may not be able to do it quickly at first, so you should practice it slowly. It is best to do 50 exercises a minute later, so that you can have the effect of exercising the shark line.

2. Cross-touch the ankles left and right

This action requires us to lie flat on the ground first, and then arch our legs to a 45-degree state. Then we bend our upper body. When doing this action, we need to ensure that our back is always off the ground, and then start to cross the ankles left and right. First use your left hand to touch the left ankle with force, and then switch to your right hand to touch the right ankle. In this way, the waist can clearly feel the forceful feeling, which means that our waist is already being exercised. Because the shark line is on both sides of our abdomen, this action can exercise the shark line very well.

3. Abdominal curls

Abdominal curls are also a very effective way for us to exercise abdominal muscles. The preparation for this action is similar to crossing the left and right ankles. At the beginning, we are all on both legs. Lie flat on the ground while arching, and then we start to do abdominal crunches. This action should also ensure that the back is always off the ground. When doing this action, we have to reach out hard, let our hands touch the knees, hold for 3 seconds, lean back and start the action again. A set of 30 movements, 3 sets a day.