Some people are very familiar with the shark line, and how a person can exercise the shark line involves many exercises. It is not an easy thing for a person to practice the shark line, but many people do not know the shark line. Of course, some people still know what the exercise method is. So, what are the domineering shark line exercise methods? Let’s take a look below!
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. One set of 50 reps.
2. Serratus anterior to waist
Stretch your hands forward to hold light dumbbells or barbell plates, keep your arms straight, rotate your upper body, from side to side, stretch as far as possible, and keep turning briskly! Do 50 reps on each side.
3. Pulley side 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 to the other side for 25 reps.
4. Lying on your back and turning your legs
Lie on your back, put your arms by your sides, palms down, lift your legs straight up, then keep your feet together, and slowly lower your legs to the left until they touch the floor. Then lift your legs up again and repeat to the other side. Do 3 groups * 15 times on each side, and the next day you will feel that your waist is much tighter than before.
5. Supine straight arm pull-up
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*30 times.
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 reps per side.
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