I believe many people know something about the shark line. In fact, the shark line is a characteristic of human body fitness. It is not easy to practice the shark line. It requires the correct method and hard work to achieve it. As for the shark line, I believe some people still know how to practice the shark line. So, how to practice the male shark line the fastest and most effectively? Let’s take a look.

1. Single-arm rope pull-down

Facing the pulley instrument adjusted to the highest gear. Holding the handle with one hand, stand three feet away from the machine. Keeping your arms straight, pull the handle directly down to the top of your knees, and try your best to squeeze and contract the serratus anterior muscle at the end of the movement. Can be divided into 5 groups, 30-40 times in one group.

2. Serratus anterior to waist

Stretch your hands forward to hold light dumbbells and barbell plates, keep your arms straight, move your upper body slightly, stretch as far as possible from one side to the other, and keep turning briskly! Do 50 reps on each side, then switch sides and repeat for 5 sets.

3. Pulley test pull-down

This action is similar to the kneeling cable pull-down for abdominal exercises, except that you need to rotate your upper body at the end of the action and contract the serratus anterior and oblique muscles. At the end of the contraction, bring your elbow and opposite knee into contact. Do 25 reps of effort, then switch sides for 25 reps.

4. Lying on your back and turning your legs

Lie on your back, put your arms by your side, palms down, straight down, lift your legs straight up, then keep your legs together, and slowly lower your legs to the left until they touch the floor. Then lift your legs back up and repeat to the other side. Do 3 sets of 15 times on each side and your waist will feel much tighter than before the next day.

5. Lying on your back and doing arm pull-ups

This action is mostly used to exercise the pectoralis major, but it is also very effective for the serratus anterior muscle. Lie on a flat bench, hold a light barbell above your head, bend your elbows slightly, and lower the barbell behind your head as much as possible. With your elbows locked, perform a full extension, then return the barbell to its original position. 2 sets of 30 reps.

6. Contralateral trunk twist

Kneel with all four limbs touching the ground, with your knees about a punch's distance from the ground. Twist the torso, straighten the knee joint with one leg upward, and touch the toes as much as possible with the palm of the opposite side. The other leg rests on the sole of the foot to stabilize the body's balance. Return to the starting position and repeat on the other side. 15 reps per side.

7. Sideways crunches

Lie on your side on the mat, with your upper leg bent so that the angle between your thigh and calf is about 60 degrees. Your lower leg is flat on the ground. Your upper body is tilted. The shoulder on the same side of the foot is off the ground and the other side is close to the ground. , the upper arm is placed on the other shoulder, and the lower arm is straightened and placed naturally on the mat. 15 sides per side.

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