Leg-lifting training is a kind of training method that uses the mass force of abdominal muscles to lift the lower body, and its intensity is far greater than sit-ups and belly rolls. For fitness, the greater the degree of muscle stimulation, the better the effect of both muscle gain and strength enhancement.
In leg lifting, there are two classic ways: supine leg lifting and hanging leg lifting. Through mechanical analysis, the abdominal muscle load in leg hanging and leg lifting training is much greater than that in supine leg lifting training.
In addition, the suspended leg lifting also requires forearm grab bars and upper limb muscles such as chest, shoulders and back to stabilize the body in order to complete the action. Lying on your back and lifting your legs is enough to tighten your waist and abdomen.
To sum up, the effect of leg hanging and lifting training is better. However, due to the excessive intensity, it is beyond the ability of some friends. Therefore, supine leg lifting is a prerequisite. When you can easily complete 20+, you can practice lifting your legs and continue to improve.
Tip: It's easier to bend your legs than to straighten them. When the thigh is lifted and cramped, stretch the rear thigh chain. Abdominal endurance can be practiced every day.
I'm Cheng, the coach of Warcraft Training Center. Today, I shared a fitness problem with my friends: which is better, supine leg lifting or suspended leg lifting?
First of all, it is definitely more difficult to lift your legs hanging than lying on your back. Because hanging legs need arm strength to keep the whole body supported.
Then lying on your back and lifting your legs directly on the flat or on the ground will definitely be easier to do. Then the second point is where to practice these two movements.
Generally speaking, many people do supine leg lifts or suspended leg lifts, and they don't clearly understand one of the main purposes of this action, or they don't really understand how it should be done.
So, maybe the way he practices will be different from the purpose he wants.
Usually, people may say that they want to practice abdominal muscles and abdomen through these two movements. Both supine leg lifts and outrigger leg lifts need to raise the hips as much as possible. But many fans just cross our legs when they do it.
Therefore, it is equivalent to a trunk flexion movement of abdominal muscles and becomes a hip flexion movement. Then, we practice our iliopsoas and rectus femoris more, so there is something wrong with this action itself.
So if there is nothing wrong with your movements, then if it is aimed at abdominal muscle training, both movements are ok. Hanging leg lifts need to lift the full weight of your whole leg, and then your arms need to stabilize your body.
Therefore, it may be difficult to lift your legs hanging, and it is relatively simple to lift your legs on your back.
However, on the whole, one thing is certain, that is to say, if you want a good training effect, you must first figure out where you want to practice, and then how to practice, and make the movements standard, in order to produce good results. It doesn't mean that any action will definitely have better results.
Therefore, knowing what to practice and how to practice is the most important thing.
Share it here today, pay attention to us, share it next time and share it with you today. I am the coach of IPTA International Fitness Instructor College: Cheng Siyuan. Friends who like fitness can pay attention to us and reply if they have better suggestions.
Hello, I'm glad to answer this question for you.
On the premise of ensuring the quality of movements, the training effect of hanging legs and lifting is better, but it should also be viewed in combination with its own actual situation.
The difficulty coefficient of supine leg lifting is small, and it can be done while lying down, without the help of hanging equipment or other conditions. The training is mainly aimed at the lower abdomen, but the action range is large, and the upper abdomen is also practiced. It is more suitable for beginners or female trainers with weak waist and abdomen strength. Many people use iliopsoas muscle to do hip flexion when they start practicing this movement.
Hanging legs and lifting legs is a good abdominal muscle training movement, which is relatively more difficult, more intense and more comprehensive.
In addition to using the whole rectus abdominis muscle, leg suspension also relies heavily on the serratus anterior muscle to stabilize the body. This means that this movement can be trained to the whole abdominal area, and because it is hung on the horizontal bar, it will also exercise the forearms, arms and shoulders of the trainer. But it is precisely because of the high difficulty and relatively complex technology that many people find it difficult to master correctly. Hanging leg lifts are not suitable for people with great fitness, novices or female trainers with weak waist and abdomen strength. Many people will use iliopsoas muscle too much to do hip flexion when they start practicing this movement. This is a situation where three heads are used for bench press and two heads are used for pull-down.
Although the exercise effect of the two is the same, there are differences, so we don't compare them. Hanging legs and lifting legs require special equipment. In contrast, lying on your back is more convenient for contact.
In yoga, there are many postures of supine leg lifting. What Yoga Jun wants to share with you today is the inverted arrow posture, which can improve blood circulation. Relieve the pressure and pain caused by varicose veins; Restore the vitality of your legs; Relieve asthma and bronchitis; Improve reproductive system health; Regulating hormone secretion and so on.
Keep practicing before going to bed, and you can also care for your face and make your skin tender and tender!
You can practice against the wall (lying in bed with your legs on the wall)
Step 1: Lie on your back, bend your knees, put your feet on the ground, put your arms at your sides, palms down.
Step 2: Prepare for inhalation. When exhaling, press your lower back and put your knees on your chest. When inhaling again, straighten your legs and lift them up until they are perpendicular to the ground.
Step 3: When exhaling, press your arms down and lift your hips and legs. Hold your hips with both hands, with your thumb forward and the rest of your fingers backward.
Step 4: Lift your legs slowly so that they are perpendicular to the ground. Focus on your arm. Keep your head still and don't lean left or right. Breathe naturally and hold 10 ~ 30 seconds.
Hanging legs need to rely on your upper limbs to grasp the crossbar and exercise your lower abdomen while exercising your forearm strength. The fixed point is just the upper abdomen. If your arm is sore, you can't repeat it. The strength is greater than supine leg lifting. So the total number of repetitions is less, but the core strength training effect is good. After sitting for a long time, you can upgrade to the action of wiper. Because of the support of the whole back, supine leg lifting can be repeated many times, which can make your abdomen completely exhausted. Both have their own advantages and should be done. You can do leg hanging at the beginning of abdominal exercises and supine leg lifting at the end or in the middle. You can also hang your legs once in abdominal muscle training and lift your legs on your back the next time. It all depends on personal preference and your own state at that time.
First of all, these two sports are different. Your environment is more conducive to this. Which one can you choose? Secondly, the parts of these two kinds of exercises are different, so you can choose the one that suits you better! Finally, all sports should have a persistent and persistent attitude. If you can't make suggestions not to do special sports, you might as well walk or run with your family often, which is healthier!
What's the good effect?
Hanging legs, exercise refers to strength, wrist strength, arm strength, plus abdominal muscles. I can do ten pull-ups at a time, I can do more than a dozen hanging legs, and I can do even less in the second group. The third group is boring to catch. The effect is not to sweat.
Lie on your back and lift your legs, mainly to exercise abdominal muscles. I lift my legs fifty times at a time, and half of them do five groups. Add five groups and touch your knees 50 times each. The effect is sweating.