How much weight is required to be qualified? Do you know how much

Some people still know about leg lifting, and leg lifting is also a good move. Of course, leg lifting is also very good, but leg lifting still has certain requirements. I believe someone knows how much the weight of leg lifting is qualified. So, how much the weight of leg lifting is considered qualified? Do you know how much? Let’s learn about leg lifting together.

The weight of leg lifting is considered qualified

The weight of leg lifting is generally chosen to be 2 to 3 times the weight of one’s body, but if you are a novice doing this, we can start with Start 1.5 times your own weight, and you can even start from the same weight as your own weight. Take 70kg for example. At the beginning, we can choose between 70kg~105kg of weight when we do leg lifting. Slowly we can increase the weight, and we can choose 15kg for each increase. For example, when we choose 105kg at the beginning, when we get used to it and feel it is easier, then we can choose 120kg, and the next time we increase it to 135kg, and so on.

Leg lifting How to do

　　This movement is not difficult. At the beginning, we lie flat on the yoga mat and relax our bodies, put our legs together and arms on both sides of our bodies. At this time, we adjust our breathing and body state so that our legs can be lifted upwards and kept straightened until our legs can be perpendicular to the ground. Try to make our buttocks go upwards and get better exercise effect, and we can also achieve a better buttock slimming effect. Persist for three seconds and put them back on our legs and start the movement again. Each time we complete the leg lift 15 times, one time. To perform 3 to 5 sets.

What should be paid attention to when doing leg lifting

　　When completing the pushing action, we must ensure that our legs are always straight and cannot be bent, so that the exercise effect is more obvious. And when the legs are lifted up, we try to lift our hips up, so that the exercise effect is more obvious. However, we must also pay attention to the fact that if there are injuries on the waist, we must be more careful when completing this action, and do not use too much force.

Editor's recommendation:

Leg lift - Illustration of leg lifting machine leg lifting movements

　　The weight of the legs for girls is the most suitable. What do you know is

　　What are the infraspinatus muscle training movements and exercise methods?