Views: 123 Author: Site Editor Publish Time: 10-11-2024 Origin: Site
What the hell is a shark line?
A picture tells you.
Many fitness brothers like to focus on their abdominal muscles, and it is easy to ignore the position on both sides of the body cavity under the chest, which is like a carved work of art, sexy and domineering three lines.
In fact, it belongs to the strengthened version of the abdominal muscles, the position is at the part where the chest and the abdominal muscles are connected, it looks like the gills on both sides of the shark, the scientific name of this part is the serratus anterior, and its nickname is the shark line.
The shark line is more domineering than the mermaid line in terms of visual effects and name!
Getting back to business, here are the key points,
As long as these 7 moves are used, you can practice a super handsome shark line!
Exercise description: Serratus anterior is a relatively small muscle group and does not have a very targeted training movement. However, the general upper body exercise can stimulate it, as long as we adjust some movements on the basis of abdominal muscle exercise, we can exercise the serratus anterior muscle well.
1. Pull down the single-arm rope
Facing the pulley instrument adjusted to the highest setting. Hold the handle with one hand and stand three feet away from the instrument. Keeping your arms straight, pull down the handlebars directly to the top of your knees, squeezing and contracting the serratus anterior muscles as best you can at the end of the movement. Set of 50 reps.
2. Turn the serratus anterior muscle to the waist
Hold light dumbbells or barbell plates in front of your hands, keep your arms straight, and turn your upper body from side to side, stretching as far as you can, keeping a brisk turn! Do 50 reps on each side.
3. Pull down the pulley side
This movement is similar to the kneeling rope pulldown of the abdominal exercise, except that it involves turning the upper body at the end of the movement and contracting the serratus anterior and external oblique muscles. At the end of the contraction, bring the elbow joint into the other knee. Try to do it 25 times, then switch to the other side 25 times.
4. Lie on your back and turn your legs
Lie flat on your back with your arms at your sides, palms down, straight up legs, then keep your feet together and slowly lower your legs to the left until they touch the floor. Then lift the leg up again and repeat to the other side. Do 3 sets * 15 reps on each side and the next day you will feel much tighter than ever in your waist.
5. Supine straight arm pull-up
This movement is mostly used to work the pectoralis major muscle, but it is also very effective for the serratus anterior. Lie on a flat bench with a light barbell above your head, your elbows slightly bent, and lower the barbell as low as you can towards the back of your head. Immobilize the elbow, do a full extension, and return the bar to its original position. 2 sets * 30 times.
6. Contralateral torsion of the torso
Touching the ground on all fours, with your knees about a fist away from the ground. Twist your torso and straighten your knee with one leg up, touching your toes as far as you can with the opposite palm. Place the other leg on the sole of the foot to stabilize your balance. Return to the starting position and cycle the other side. 15 reps on each side.
7. Crunch your abdomen sideways
Lie on your side on the mat, the upper leg is bent, the angle between the thigh and the calf is about 60 degrees, the lower leg is flat on the ground, the upper body is tilted, the same shoulder of the foot is off the ground, the other side is close to the ground, the upper arm is placed on the shoulder of the other side, and the lower arm is straightened and naturally placed on the mat. 15 reps on each side.
