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Leg Raise: Build strong abdominals and abdominal muscles



There are a few reasons why normal sit-ups and crunches are not the most effective way to spend time working at your core, especially if you're following a six-pack, but one of the biggest is this You do little to work on your lower abdominal muscles. Fortunately, there are other exercises, and perhaps the main concern is leg lifting.

Leg Raise is a simple and effective exercise to improve nuclear strength, and also brings significant benefits to your body's strength and flexibility. Hip and Lower Back – both permanent problem areas for people who regularly record long hours at their desks.

Below is our expert guide to losing perfect leg elevation, as well as some variations of the exercise to refresh your routine once you have become a legend for lifting your lower extremities.

How To Do Leg Raises

Start by laying down on the floor or on a mat. Unfortunately it gets harder from here. Lay your arms flat on your sides and legs side by side, then lift your legs. Even if you can not keep them completely stiff, keep your legs as straight as possible and lift them up to the ceiling, or as close as possible. Make sure your toes are pointed.

Then lower them again and make sure your movements are measured. The return journey should be at the same pace as when you have raised your legs. Lower them until they are just above the ground, then lift them again. Shoot on three sets of 1

0 reps or simply make as many raises as possible in a set time as part of a racetrack to keep the pace constant.

If you have difficulty making even 10 traditional leg raises, you must relieve the movement by bending your legs at right angles when lifting. If your thighs are perpendicular to your body, try stretching your legs to point to the ceiling.

A good way to make sure you keep your movements calm and to test your leg elevation skills is to set up a metronome and do the exercise in time with the beat. At 50 bpm you should lift in one go and lower with the second. Stay in tune for one minute, rest for 30 seconds, and do it again.

Variations in Leg Raising

One-leg Raising

As explained above, you can more easily bend the leg raises during exercise, but another less strenuous variant is to lift one limb at a time. Keeping one leg on the ground stabilizes your body while lifting the other leg, so you can concentrate on perfecting your shape.

Medicine ball Leg Rais

Add an additional challenge to the abdomen, hips and adductors

Increasing the weight of the legs

As with most exercises, you can lift the leg harder with a little more weight. In this variant you hold a dumbbell or sandbell between your feet during the exercise. Keep the weight light, because the leg really does not get very demanding, and you do not want a heavy dumbbell to slip when you keep your legs stretched over the crotch. [19659012] Leg Lifting at Dive Station

If you want to lift your leg raises but are not ready to lift your hanging leg, go to the Dive Station. You will work your core all the harder to keep your torso steady, and your arms and shoulders will also work out. Support yourself by both arms, which should be stretched out, with your legs straight in front of you, then lower them slowly. If this proves to be too hard, you can instead bend your legs and lift your knees.

Raise Leg Raise

About as hard as lifting your legs, this version includes hanging on a chin-up bar or gymnastic rings. Lift your legs until they are parallel to the floor. Again, you can start by bending your legs and lifting your knees to the chest for the full exercise, and it's also worth trying some dead slopes to make sure you have the upper body and grip power while you lift the legs.


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