Everyone is familiar with the mermaid line. There are many ways to practice the mermaid line. Of course, you can choose according to your own situation. For example, the methods for boys and girls are different. How to train the mermaid line for girls? I believe many people don't know. So, what is the mermaid line exercise method for girls? Let’s learn about the mermaid line exercise method.
Mermaid line exercise method for girls
1. Stand with your feet on the ground and bend your feet sideways slightly. Lift your right foot to the right, bend your heel toward your buttocks, and rest your heel on your buttocks. Press the instep of your right foot with your right hand, and hold your right thigh with your left hand. Bend slightly to the side, keep your left foot standing, tighten your leg muscles and abdominal muscles, and slightly turn your upper body to the right. Feel the tension in the muscles of the body, hold for about 10 to 20 breaths, and then repeat the action again.
2. Stretch your hands with your palms upward and your fingertips straight back and upward. Stretch your arms back to drive your upper body, then your waist, buttocks, and legs. Until your hands are straight and supported on the ground, your waist, buttocks, and legs are all listening. Get up and feel the stretch of your body muscles. If you are not strong enough at the beginning or your body is not flexible enough, you can lie on the ground, and then slowly use your waist to support your whole body, step by step, to avoid muscle strain and lack of strength. Injuried.
3. Stand on the ground with your feet slightly apart, inhale, move your hands forward, slowly bend your waist, put your palms down on the ground, straighten your feet as much as possible, look directly at the ground, and feel Stretching of waist and legs.
4. Stand with your feet straight, hold your waist with both hands, take a big step forward with your left foot to the right, cross your left and right feet, straighten your back, tighten your buttocks, inhale, bend your feet and right foot Put your left foot down, keep the sole of your left foot completely on the ground, and raise the heel of your right foot slightly. Look straight ahead, keep breathing naturally, hold the movement for about 10 to 20 breaths, then switch to the other foot and repeat the movement just now.
5. Lie face down on the ground, with your toes on the ground and your handsSupport your chest, lift your body off the ground, inhale and straighten the fingertips of your left hand to the left. Use force on your waist and abdomen to lift your lower body into the air and slightly turn it to the left. Keep breathing naturally. This movement can last for about 10 to 20 breaths. Then switch to the other side and repeat the action just now.
6. Relax your body and lie on the ground, put a thick towel on the top of your head, turn your hands to support on both sides of your head, straighten the insteps of your feet, use muscles in your waist, abdomen and legs to lift your lower body into the air, using the towel as a cushion Overhead, keep your head.
7. This action is difficult. Friends with bad cervical spine are not recommended to do this action. Be careful to keep your spine safe when doing this. Relax your body and lie on your side on the ground, with your feet crossed up and down. Straighten your right hand on the ground. The whole body is straightened into a triangle shape. Also stretch your left hand upwards and tighten the muscles of your buttocks and abdomen. The movements can be Repeat the action on the other side.
8. Relax your body and lie on the ground, support your hands on the ground with your palms on your head, straighten your legs, tighten your waist muscles, inhale, lift your legs, and lift your buttocks slightly off the ground. Keep breathing naturally and maintain the movements for about 10 to 20 breaths.
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