Some fitness experts know that in addition to the chest and abdominal muscles, the latissimus dorsi should also be seriously trained. This is often ignored by many fitness novices. They will only focus on training those muscle groups that can directly display male hormones. . However, anyone with experience knows that developing abdominal muscles is a skill, but being able to develop shark lines is the real power. For various reasons, not everyone can go to the gym for professional training. For those who train at home with bare hands, it is not impossible to practice the shark line at home as long as they master the essentials of the movements.
Action 1: Cross the left and right ankles
We all know that if we want to get out of the shark line, we need to train the serratus anterior muscle. However, the serratus anterior muscle is only a small muscle group distributed near the ribs. It requires some highly targeted movements to fully stimulate it. it. Cross-touching the left and right ankles is a good action. First, we lie down on our back, and then arch our feet at 45°. When doing the action, our back is completely off the ground, and then touch the left ankle with our right hand, and then alternate. , touch your right ankle with your left hand.
Action 2: Abdominal curls
If you want to stimulate the serratus anterior muscle, the muscles on the side of your waist must be stimulated to a certain intensity and you will feel that the muscles are stretching. To achieve this state, sit-ups are a good choice. However, abdominal crunches, which cause less damage to the neck and waist, are a better choice than sit-ups. When doing abdominal crunches, the back is completely off the ground, which allows the waist and abdomen to fully bear force. If you want to be effective, do 30 per group, three groups a day.
Action Three: Sideways Crunch
Although the serratus anterior muscle is not easy to be stimulated, in our daily exercise, some movements can indirectly stimulate the serratus anterior muscle. At this time, as long as you make a slight modification, even practicing the shark line with bare hands will have good results. effect. For example, on the basis of abdominal crunches, doing sideways crunches will have a very good effect.
Editor’s recommendation:
Which one is more difficult to practice, the shark line or the mermaid line
How to practice the shark line most effectively for boys