1. Long-term running with leg lifts can improve vital capacity, remove excess abdominal fat and exercise abdominal muscles. The daily exercise time can be controlled at about fifteen minutes, but it is not suitable when you are full. It is best to arrange exercise time between morning and evening before going to bed, so as not to affect the digestion of food in the stomach. As long as you persevere, you will be able to keep fit.

2. Walking with legs lifted high in situ can improve respiratory and cardiopulmonary functions, enhance leg strength, improve the flexibility of shoulders and hip joints, and exercise the whole body. The exercise method is to stand naturally, with eyes looking forward, one leg held high, the other leg supported, and the legs exchanged. The height of thigh lifting should be kept parallel to the ground, the feet should be strong, and the swing arms of both arms should be large to match the rhythm of leg lifting.

3, high leg lifting is also good for lumbar disc herniation. The principle of the straight leg elevation test for patients with lumbar disc herniation is that when the straight leg is elevated, the sciatic nerve is stretched and strained, which aggravates the oppression and stimulation of the protruding disc on the nerve roots. Leg lifting is mainly to exercise lower limb strength and joint support. Fast leg-lifting and leg-lifting running, in fact, is to transform leg-lifting into fast striding training leapfrog, mainly to exercise rectus femoris and thigh muscles.

Extended data:

Leg lifting is one of the easiest aerobic exercises. If young people really don't have time to exercise, doing leg lifts for a few minutes in situ can also have a certain fitness effect. When doing leg lifting, the upper body must be straight and try to lift the thigh to a position parallel to the ground. However, this action is more intense, and the elderly should do what they can.

Zhao Zhixin, Secretary-General of Beijing Scientific Fitness Expert Lecturer Group, recommended the leg-lifting walking method, which is more suitable for the elderly. It can increase the exercise of waist and abdomen muscles, strengthen the body and help prevent hernia. The specific methods are: when walking, slow down, raise your legs as high as possible, and make the angle between your thighs and abdomen as close as possible to 90 degrees;

In order to keep the balance, raise your arms accordingly, and at the same time tighten your abdomen; Lift your left and right legs alternately and walk twice a day with 20 steps each time. Older friends can practice in places with handrails to ensure balance and prevent falling. Don't pursue the height of lifting your feet with one step, go as far as you can. You can also exercise while watching TV, but people with hip injuries, poor balance, unstable walking and bad knees should not exercise.

People's Network-Standing every day is comparable to a marathon. A few exercises make you healthy.

People's Network-7 secrets of office white-collar stovepipe: often do leg lifts.