Lying leg-hip raise
分步讲解
动作要领
- Keep your arms by your sides with palms facing down, and extend your legs fully, keeping them close together.
- Inhale and slowly lift your legs to a 90-degree angle, keeping them straight and together.
- Following this, lift your hips off the floor while you exhale, using your abdominal muscles to push your legs upwards towards the ceiling.
- Slowly lower your hips back to the floor, then lower your legs back to the starting position, ensuring you maintain control and do not let your legs drop quickly.
概览
关于这个动作
The Lying leg-hip raise is a powerful lower body exercise that primarily targets the hip flexors, lower abs, and glutes, while also engaging the hamstrings and lower back. This exercise is suitable for both beginners and advanced fitness enthusiasts as it can be easily modified to match individual fitness levels. By incorporating Lying leg-hip raises into their routine, individuals can improve core strength, enhance lower body flexibility, and contribute to better balance and stability.
教练提示
姿势要点
Avoid jerky or quick motions. Raise your legs and hips off the floor in a controlled manner, using your core strength. The slower and more controlled the raise, the more your muscles are engaged, increasing the effectiveness of the exercise.
A common mistake is arching the lower back during the exercise, which can lead to lower back pain or injury. Ensure your lower back remains in contact with the floor throughout the exercise. If you find your lower back arching, it may be because your abs are not strong enough yet. In this case, try a modified version of the exercise, such as raising one leg at a time.
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