Hanging Leg Raise

Relative supine leg lifting requires certain arm and shoulder strength in order to maintain the necessary stability of the body and exercise to the lower abdomen.

Target exercise: lower rectus abdominis (lower abdomen)

Main points of action:

1. A wide grip distance is used to hang on the horizontal bar with the toes pointing to the ground.

2. Keep your legs straight, contract your abdominal muscles, lift your legs up and lift your knees to your chest.

3. Hold for a few seconds and then return to the initial position to avoid shaking.

Hanging Leg Raise

Matters needing attention:

1. Avoid stretching your legs too straight and bending slightly.

2. The lifting height is higher than 90 degrees!

Obviously, raising the legs to 90 degrees and putting the knees closer to the upper body will enhance the stimulation of the abdominal muscles by causing a posterior pelvic tilt on the lower body.

3. When falling, don't put your legs down completely (put them on the bottom straight). Just let the pelvis fall back to its normal position. Then move on.

Academic research / Products
  • Most of the people who came to my gym had little effect. I was surprised that they would pay for membership cards. Although I run a gym better than most of these people have visited a large commercial gym. Typical new members of the gym come only three times a week, although they should come four times as planned. Then they'll miss two training sessions, then maybe one more, and then they won't come back. Most humans are so sad: they are stimulated by the media, presuppositions and prejudices, rumors, and foolish opinions, hoping to do anything easily. So if they pay us ...
  • I came up with a quick and easy way to teach them as long as they want to learn. In fact, after learning barbell exercises, all young men can easily do five times with weights ranging from 85 to 145 pounds (about 39kg-65kg). And I found that three groups five times, using this weight as a group, the effect is the best. I wrote down the weight and the number of times they used in the training notes. The next time they come to training, they will gain 10 pounds (about 4.5 kg), or even 20 pounds (about 9 kg), and do three groups of five exercises. The same proportion of weight gain is also a...
  • As the saying goes, the waistcoat line is common, but it's hard to find it.Button is a very important and sexy part of the female body. Beautiful buttocks can attract more heterosexual eyes, even with sex.In fact, buttocks are more difficult to practice than nail line, because the body fat rate is lower than 20% nail line will basically appear, but buttocks are to do strength training to stretch muscle.Many people only know how to squat without raising their hips, but they don't know that only after intensive training can the buttocks look round and full!Share with you the bombing meth...
  • For people with weak upper limb strength, it is easier to control the movement of lifting legs on a flat plate. Slightly more difficult, you can lie on the ramp and raise your legs on your back, called Incline Leg Raise.Target exercise: lower rectus abdominis (lower abdomen)Main points of action:1. Lie flat on the mat or on a bench (but hold the bench steady with both hands). During the movement, the upper back, arms and hands are fixed.2. Close and straighten your legs, lift them up until your thighs are perpendicular to the ground; pause, recover, repeatMatters needing attention:1. Close and...
Copyright ©2018 - 2019 World Fitness Industry Development Association
Rhino Cloud Provides Enterprise Cloud Services