The high leg raise exercise is a simple exercise, and it is also a very effective exercise. Moreover, the high leg raise has very low requirements on the venue. As long as there is a suitable place, you can do the high leg raise at any time, but many people do not know that the high leg raise exercise is very effective. What are the benefits of raising your legs? So, what are the benefits of doing high leg raises? Let’s learn about the benefits of high leg raise exercise together!
What are the benefits of leg-raising exercises?
During the leg-raising exercise, it affects our ankle joints, knee joints and other lower limb joints and other muscles. It has good effects on all groups, because during the exercise process, it is necessary to use muscle groups such as the legs, waist and abdomen, which can help improve the strength of the lower limbs. It can also help exercise flexibility and is a very good exercise for our lower body. Effect.
How many leg raises can you do in a day?
Doing leg raises for 30 minutes every morning and evening will definitely consume fat and have a certain effect on reducing thighs.
Raising the legs high also promotes muscle formation in the lower and lower legs. If you don’t like your legs to be too strong, don’t continue doing this for a long time.
If you want to simply slim down your legs, it is most effective to pedal a bicycle while lying on your back. Just do it for 15 minutes every day before going to bed or when you are free.
Essentials of high leg raises
1. Trot
Action requirements: Keep your trunk upright, relax your shoulders and arms, and lift your heels to maintain a high center of gravity. One leg is extended and the knee is pushed on the ground, the other leg is bent and the knee is moved forward. The thigh is actively pressed down on the knee joint to relax the calf. The calf will naturally extend slightly forward and downward, and then the forefoot quickly touches the ground forward and downward. The landing should be firm and flexible. Bend your arms at the elbows and swing back and forth. The stride length should be small and fast, and the entire movement should be coordinated and coherent.
2. Running with legs raised
Action requirements: Keep the trunk upright, keep the center of gravity high, fold the big and small legs and swing the thigh high, parallel to the ground, and fully extend the other. Then swing your leg and press your thigh down to touch the ground with your front foot. The arms bend the elbows and swing back and forth with small steps and high frequency, and the whole movement is fast and powerful.
3. Back Kick Running
Action requirements: Stand with your feet forward and backward, and lean your torso slightly forward. The back leg leads with the knee, and the big and small legs fold and swing forward. At the same time, the supporting leg kicks on the ground to fully extend and lift the hip. At the end of the swing, the swinging leg actively presses backwards and downwards, and turns to the back kick with the ball of the forefoot. The lower legs are folded forward. The arms bend their elbows and swing back and forth. The whole movement has a fast rhythm, small up and down fluctuations in the center of gravity, and a large and powerful range of movement.