What is the shark line? Is the shark line difficult to train?

In addition to the vest line, the human body also has the shark line. The shark line is not talked about as often as the vest line. So what is the shark line? Is it difficult to train the shark line? Let's take a look below.

Shark line, distributed on both sides of the ribs, scientifically known as "serratus anterior muscle". It is called shark line because it looks like the gill clefts on both sides of a shark. It also looks like a bullet clip hanging on the body, so it is also called "bullet muscle". It is one of the bodybuilding characteristics of the human body.

Very difficult. The serratus anterior muscle where the shark line is located can be said to be a neglected muscle. It is generally difficult to feel its contraction and force. This part of the muscle is not well developed, and it is difficult to stimulate this part of the muscle with training movements in other parts. Therefore, it is easy to imagine how difficult it is to train the shark line.

1. Sit-ups

Sit-ups are a very effective way to train abdominal muscles. I believe everyone is familiar with this action, but please note that although sit-ups are simple, only long-term accumulation and persistence can see obvious results. Generally speaking, sit-ups require our sense of coordination and speed. You may not be able to do it fast at the beginning, so practice slowly. It is best to do 50 in one minute later, so that you can have the effect of training the shark line.

2. Cross your ankles

This movement requires us to lie flat on the ground first, and then bend our legs to a 45-degree angle. Then bend our upper body. When doing this movement, we need to ensure that our back is always off the ground, and then start to cross the ankles. First use your left hand to touch your left ankle, and then switch your right hand to touch your right ankle. In this way, your waist can clearly feel the force, which means that your waist is being exercised. Because the shark line is on both sides of our abdomen, this movement can exercise the shark line very well.

3. Crunches

Crunches are also a very effective way to exercise our abdominal muscles. The preparation for this exercise is similar to the cross-legged ankle-touching exercise. At the beginning, we are all lying flat on the ground with our legs bent, and then we start to do crunches. This exercise also requires that the back is always off the ground. When doing this exercise, we must stretch our hands hard to touch our knees, hold for 3 seconds, lean back and start the exercise again. One set of 30 movements, 3 sets a day.

The first action: lying on your back and turning your legs left and right

1. Lie flat on your back with your back and head close to the ground. Open your hands naturally and place them on both sides of your torso with your palms touching the ground, elbows slightly bent, feet together, knees at a 90-degree angle, and thighs perpendicular to the ground. This is the preparatory movement.

2. Tighten your abdomen and exert force to swing both feet to the right at the same time until your legs are about to touch the ground. Pause for a moment, return to the preparatory position and swing to the left. Repeat the exercise.

Second exercise: One-arm rope pulldown

1. The person is three feet away from the rope device. Grasp the handle with one hand, with the palm facing yourself and the arm bent. This is the preparatory movement.

2. Stretch the rope with your arms straight until it is close to the lower thigh. Stay still for 1-2 seconds at the lowest point. Contract and squeeze the serratus anterior muscle, then slowly return to the preparatory position.

The third action: lying dumbbell pull

1. Lie on your back on a bench with your feet on the ground, hold the dumbbells with both hands above your forehead, and bend your elbows. This is the preparatory movement.

2. Lower the equipment behind your head, bend your elbows, pause for 1 second, and then return to the preparatory position, squeezing and contracting the serratus anterior muscle.

The fourth action: Y-type lift

1. Stand facing the cable machine, grab the handles with both hands, bend your elbows slightly, and keep your back straight. This is the preparatory movement.

2. Use the serratus anterior muscle to exert force upward and select the shoulder blade at the same time, stretch the rope above the head, and bend the elbow joint slightly.

3. After pausing for 1 second, slowly restore the rope and return to the preparatory position.