If a person practices supine leg raises for a long time, it can bring a lot of benefits to the person's body, but whether it is supine leg raises or other exercises, there are some considerations, so before we practice supine leg raises, You need to understand some of the details of supine leg raises, such as how many are appropriate. How many supine leg raises are appropriate per day?
How many supine leg raises per day
1. Depends on experience
How many supine leg raises per day depends on Personal experience, if you are new to this movement and don’t have much experience, then just do fifteen in one group, four groups a day. If you are used to it and do it every day, then you can increase the training appropriately. In terms of intensity, you can do twenty exercises in one group, and the number can be increased to five groups. However, if your body feels uncomfortable, you must stop in time and do not hold on. This is not good for the body and violates the original intention of fitness.
2. Depend on your physical strength
How many supine leg raises you do every day also depends on your physical strength. If a person has better physical strength, you can do twenty in one group every day. Do five sets. If your physical strength is average, do fifteen in one set, four sets a day. If your physical strength is weak and you don’t have the habit of exercising, you can do less, ten in one set, one day. Three groups will do. The most important thing is not to make your body feel particularly uncomfortable, or you can do it every other day instead of every day. Physical comfort is the most important thing.
3. Look at your health status
How many supine leg raises you do every day is also related to your personal health status, because it is mainly an action to exercise the psoas muscle, so If you have problems with your waist, such as lumbar disc herniation, lumbar muscle strain, etc., it is best not to do supine leg raises. If you are healthy and have no problems, you can do fifteen exercises in one set. Start by doing four sets of intensity a day. Again, health is the most important thing.
Standard movements for supine leg raises
1. Lie flat on the mat, with your head and upper body fixed on the mat, and your legs together and straightened. If you are just starting to train, you can slightly When you bend, the difficulty will decrease. Straighten your arms and place your palms on the ground.
2. Then take a deep breath, and when exhaling, lift your lower abdomen with both legs. Stop when you are vertical to the ground, then take a deep breath and lower until your legs are about two punches away from the ground and then lift them up again.
3. The number of exercises and the number of groups can be adjusted according to the level of the abdominal muscles each time, at least 20 times. After reaching a certain level, gradually increase the number of times, reaching 3 per group.0-40 times, the best effect. Do 3-4 sets of each exercise.