For beginners, they will not be exposed to hanging leg raises, because hanging leg raises are a difficult training movement. If a person wants to do hanging leg raises, he needs to master certain training skills before he can do hanging leg raises. So, how many hanging leg raises should you do in a day? Let’s take a look at how much is appropriate!
How much is the most appropriate amount of hanging leg raises to do in a day
The hanging leg raises are compared to the very simple crunches, sit-ups, etc. that we are usually familiar with. , the difficulty is greatly increased, so we only need to complete 10 to 15 sets in one group, but it should be noted that each time we can do 3 to 8 sets. During exercise, we need to do the movements in a standard manner and do not do it blindly. Before starting to exercise, we need to understand the correct way of doing the movements before starting.
The correct way to do the hanging leg raise
1. Hold the handle of the bar with your palms forward, your body naturally vertical, your feet together, and your toes facing the ground;
2. Contract your abdominal muscles, lift your feet up until your thighs are parallel to the ground, feel the continued tension in your abdominal muscles, and hold for 2-3 seconds;
3. Control the strength of your abdominal muscles, slowly restore, and repeat.
Precautions for hanging leg raises
1. Avoid using the inertia of the body. It's important to have full control of your entire movement from start to finish, including during the descent. You must not lift your legs and then directly relax your abdominal muscles to let the legs fall back to the starting position. Consciously control the legs to slowly return to the starting position. In fact, the lowering phase of the movement is more important than the leg raising phase. If you don't control the descent phase, you'll lose control of your body and wobble.
2. Maintain tension throughout the movement. Keep your body tight while raising your legs to a horizontal position (your abs touching your pelvis, not your thighs). The key to getting the most out of the hanging leg raise is to maintain a posterior pelvic tilt throughout the movement. This will keep the abdominal muscles in a constant state of tension. Many people relax their body after raising their legs to a horizontal position. This is wrong. The correct state in the horizontal position is posterior pelvic tilt.
3. Straighten your arms and exert force on your back to keep your body stable. The back exerts force to closely connect the entire upper body, further stabilizing the body and preventing swaying. Make sure your elbows don't bend when you lift your legs. If they do, they will disperse the force and destabilize the body. Many people don't realize this when exercising. The elbows must be locked during the entire movement process, so that the abdominal muscles can be better isolated and stimulated!