As for fitness, I personally believe that the most impressive thing is not those who spend every day in the gym, but those who, although they don't often go to the gym, have stunning physiques when they take off their clothes. These people are generally very disciplined and 'secretly' develop their physiques at home. With the summer in two months, you already know a lot about things like muscle lines and fish bones, and today, Qichuijun is here to share with you how to train a beautiful shark muscle with just your hands.

What is shark muscle?

This article is divided into three main parts:

• What is shark muscle?

• The anatomy of shark muscle

• How to train a beautiful shark muscle?

I. What is shark muscle?

The circles in the picture mark the gill of the shark

Shark muscle is actually a term, its real name is 'precorbular muscle', because its shape is like the gill of a shark, so many people call it 'shark muscle'.

This is a row of bullets

And many people also call it 'bullet muscle', because the precorbular muscle's visible part is like a row of bullets, so this term is used affectionately.

The picture marks the shark muscle

Whether you call it 'shark muscle' or 'bullet muscle', these two groups of muscles sound so powerful. From a visual perspective, it connects the pectoralis major and the external obliques, making the entire front and side of the body appear more three-dimensional and powerful. Therefore, if you want to develop a good figure, 'shark muscle' is a muscle that you must pay attention to.

II. The anatomy of shark muscle

precorbular muscle anatomical diagram

I admit, anatomy is indeed very obscure, but the more you know about it, the more helpful it will be for your fitness journey!

Muscle location: The precorbular muscle is located on the outer side of the ribcage, with the upper part covered by the pectoralis major and minor muscles. The precorbular muscle starts from the outer side of the 1-9 ribsMuscle origin: Starting from the outer side of the 1-9 ribs

Muscle insertion: The inner edge of the shoulder blade and the front lower corner.Muscle function: When the muscles are close to fixation, they make the front of the shoulder blade extend; the lower muscle fibers contract to make the shoulder blade decrease and return; when the muscles are far fixed, they can help with breathing.

If you really don't want to explore the anatomy knowledge, then the third part is prepared for those who love to buy things.!Four exercises to develop beautiful shark muscle

Action one, supine hand pushThe push here doesn't refer to the Tai Chi push, okay!

This action can help you find your shark muscle

! Find it and grab it!

Steps for the action:

Lie on your back, bend your knees and support your hips on the groundTake a deep breath, exhale, extend your arms upwards, try to make your hands approach the ceiling as much as possible, hold for 1-3 secondsTake a deep breath, take 3-4 seconds to retract your shoulder blades

Repeat 8-10 times, 2-3 sets, with a rest of 60 seconds between sets

1. Action two, four-legged support
2. This action can also effectively activate the shark muscle
3. Its difficulty is low, almost suitable for all levels, you can also use it as a warm-up exercise
4. Steps for the action:

Support your hands and elbows on the mat with your shoulders and hips parallel to the ground

Bend your knees and hips with your thighs and ground perpendicularTake a deep breath, relax your shoulder blades, take 3-4 seconds to make your chest closer to the ground

Exhale, push your torso upwards, imagine that your upper back is approaching the ceiling, hold for 1-3 seconds and then slowly reduce the body, retract the shoulder blades

1. Repeat 10-15 times or reach your maximum number for one set, 2-3 sets, with a rest of 60 seconds between sets
2. Action three, hip support
3. Steps for the action:
4. Bend over, support your elbows, forearms and feet on the ground
5. Take a deep breath, use 3-4 seconds to lower your shoulder blade, then use force to lift your hips and back upwards, at this time the arms and the ground's angle are no longer perpendicular, the smaller the angle, the stronger the strength

Imagine that your elbows and forearms are immersed in the ground, at the same time, the hips are about to touch the ceiling

Exhale, pause for 1-3 seconds and then slowly reduce the body, retract the shoulder blades

1. Repeat 10-15 times or reach your maximum number for one set, 2-3 sets, with a rest of 60 seconds between sets
2. If you train the above actions and you still can't feel the shark muscle, then… you can downgrade and do plank
3. Pay attention to your back should try to push up!
4. Action four, arched arm extension
5. Steps for the action:

Find two chairs, place them parallel and support your hands on the chairs, support your feet on the groundTake a deep breath, extend your arms and bend your elbows to lower your body

Exhale, use force to extend your arms, push your body upwards and forwards

Pause for 1-3 seconds and then slowly reduce the body, retract the shoulder blades

1. Train 10-15 times or reach your maximum number for one set, 2-3 sets, with a rest of 60 seconds between sets
2. If you feel your arms can't be stretched, you can move your feet forward a little, while bending your knees, so you can reduce the arm's effective angle, thereby reducing the difficulty.
3. Note: When exercising the above actions, it is easy to create shoulder shrugging, this is because the upper trapezoidal muscle easily uses force, which will reduce the exercise effect and make your shoulders and neck tense and stiff. The solution is to before each action, be aware of retracting your shoulder blades, so that your two shoulders stay away from your ears as much as possible.
4. Conclusion

If you haven't felt the shark muscle before, I strongly recommend that you train the first two actions, they can effectively activate the shark muscle. If you train for a period of time and can easily complete all the training plan once, but still can't see the shark muscle, then it is likely that your fat rate is still high. Start to reduce fat, and you will see your beautiful shark muscle! Come on!

If you find this article helpful, please like and share it to help more people avoid fitness misconceptions, and also welcome your comments and attention, thank you!