High-leg lift - High-leg lift exercise, high-leg lift movement and benefits

Lift your legs high - The key points and benefits of high-leg lift exercises and high-leg lift movements

　　The main part of high-leg lift exercises is the lower abdomen, which can fully exercise the waist and abdominal muscles and eliminate the belly. It is also the most convenient exercise method. Tips: When performing high-leg lift exercises during walking, you should reduce the walking speed to maintain the balance of your body. The height of your legs should be gradually increased according to the familiarity. Each set is 30 times, and a total of 5 sets are done.

　　1. Lift one leg to a high place. In order to maintain a balanced body, the arms should also be raised accordingly. It is best to have 90° thighs and abdomen. At the angle, while raising your legs, you should pay attention to tightening your abdomen and perform both legs in turn.

　　The benefits of raising your legs

　　In-place length thrust is a fitness exercise suitable for a wide range of people (15-50 years old). This exercise does not require any equipment and is not limited by time, space, climate, and environment. It only needs one square meter of field to perform.

　　The specific movements of length thrust thrust are: put on your hands with your hips, straighten your upper body, look straight ahead, and your feet are upright. First, lift your right foot to make your thighs and your calves at a right angle, then lift your left foot under your right foot, and the left thighs and your calves are also at a right angle. According to this position, two The feet are running alternately. During the process of running high and high leps in the same place, the upper body should always be straight. Each exercise time is about five minutes, and the exercise frequency is about 50 times per minute. You can master it according to your physical condition and gradually advance from slow to fast.

　　　Long-term persistence in running high and high leps can improve lung capacity, remove excess fat in the abdomen, and exercise abdominal muscles. The exercise time can be controlled for about fifteen minutes every day, but it is not suitable for fullness. It is best to arrange the exercise time before getting up in the morning and going to bed at night, so that it will not affect the digestion of food in the stomach and intestines. As long as you persist, you will definitely be healthy. The body shape.

The methods and effects of walking with legs raised in place

The walking with legs raised in place can improve breathing and cardiopulmonary functions, enhance leg strength, improve the flexibility of shoulders and hip joints, and exercise the whole body. The practice method is to stand naturally, look forward to both eyes, lift one leg up, and support the other leg, and exchange the legs with each other. The height of the thigh lift should be parallel to the ground, the foot is strong, the arm swinging range between the two arms and the arms should be large, and it should be in line with the rhythm of the legs lift. When practicing for the first time, the rhythm of lifting the legs is 1 second, walk in place for 1 minute, 0.5 seconds after long practice, walk 60 times ~ 120 seconds, after resting for 1 minute, walk for another 2 minutes, and use natural breathing method.

　　When exercising, lift your thighs to a certain height, at a right angle to the upper body (parallel to the ground), and the greater the range of swinging the arms forward, the better. Do not lean forward, but stand upright naturally, and the coordination between hands and feet should be consistent. The exercise volume of raising legs in place is greater, no less than the intensity of jogging, and the effective range of heart rate is 120?150 times/min. Before initial practice, measure the number of morning pulse (quiet vein after waking up in the morning) for 1 minute. After a period of exercise, measure the morning pulse again. If the number of times decreases, it means that the cardiovascular function has been improved and the exercise has achieved the effect.

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