Supine leg lifts are mainly aimed at abdominal muscle training. With the participation of other parts, it also has a good exercise effect on the buttocks, legs and main muscle groups of the human body. Today, Bian Xiao invited fitness friends to learn supine leg lifts. Let's re-recognize it from a scientific point of view and apply it to our actual training to maximize its role.

First, let's take a look at its standard movements.

Lie flat on the yoga blanket with your legs straight down, and hold the fixed vertical bar with both hands to keep your body balanced. During exercise, the abdominal muscles contract inward, the legs straighten and lift upward, and the muscles of the back, arms and buttocks tighten. When the thigh is perpendicular to the ground, stay for 2 seconds to strengthen the contraction of abdominal muscles, then slowly put down your legs and return to the original position, and repeat the action.

To maintain the stability of the body during exercise, we should use the contraction force of abdominal muscles to exert force on other parts of the body, not by the force of exercise, which will reduce the stimulation to abdominal muscles. The training intensity of the recommended action is 30 seconds 40.

Through action training, we can easily see that supine leg lifting has a great stimulating effect on the target muscles, which is not only reflected in this aspect, but also has its own advantages in other aspects.

1 can promote good sleep.

Nowadays, due to the pressure of work, people's sleep quality is in a sub-sleep state. How can they work well without rest? Therefore, improving the quality of sleep is what we modern people need. In this action, the legs are lifted up and kept perpendicular to the ground. In the case of stable body, we seem to have a dependence and will relax. If you breathe evenly and slowly, you will enter a peaceful environment, and the brain nerves will be infected, which will make people fall asleep quickly.

2. Promote the improvement of the flexibility of all joints and connective tissues of the body.

After a good sleep, our sense of excitement will increase and we will be full of energy during exercise. Exercise can expand the range of motion of joints and connective tissues of the body, enhance flexibility, and reduce the degradation of bones and the decrease of bone density.

3, promote good blood circulation, so that qi and blood are smooth.

After high-quality exercise training, the blood flow in our body is smooth, the work efficiency of various metabolic organs of the body is improved, people are full of energy and physical strength, and the blood flow is improved.

4. Improve the functions of all important organs of the body and improve the body's immunity.

When we inhale in Dantian during exercise, it will reduce the burden on the lungs, so that some dirty gas produced by metabolism can be discharged from the body smoothly, thus reducing the burden on the heart and returning blood pressure to normal. With the increase of exercise, our fat will burn, and with the progress of metabolism, many toxins will be discharged from our body, thus stabilizing our blood sugar and reducing the infection of viruses to important organs.

To sum up, leg lifts are useful and must be practiced well.