< strong>Hanging leg raiseis a classic move! We often use it to exercise our rectus abdominis. In addition to abdominal muscles, it can also exercise our hip flexors (iliopsoas)
< p>The hanging leg raise is a relatively difficult movement to control. Many exercisers often find themselves in the dilemma of being too swaying and unable to use their abdominal muscles!Let us get to know it well today! Remember the essentials of movements and precautions, and then keep improving!
Hanging leg raise
Action analysis: Abdomen straight when fixed upward Muscle contraction causes the pelvis to tilt posteriorly or maintain a horizontal position!
Action process
Starting position: Hold the crossbar with both hands, body naturally vertical, feet together, toes pointing to the ground;
Exercise force Technique: Use abdominal strength to tilt your hips backward, and then "lift" your legs along the way.
Note:
However, try to avoid extending your knees too straight unless The flexibility of the hamstrings is extremely high, otherwise the range of motion will be reduced due to the flexibility of the hamstrings when the legs are raised halfway, and the use of the abdomen will be greatly reduced.
The following is the sequence of movements. ：
Control abdominal contraction - slightly tilt the hips backward - flex the hips and raise the legs - control the ground Straighten the hip joint
Common mistake!
Most people will just repeat this movement on their toes. Lift up, ignoring the fact that the abdomen drives the entire movement.
Many beginners focus on their toes and kick forward, or even push their entire upper body forward to help lift their legs, causing the body to "lift". Shake back and forth.
Pay attention to feel the contraction of the abdomen! Use the power of the abdomen to complete the movements, and control the movements!
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