Roman chair leg lift-rectomy abdomen exercise method lower part (III)

Roman Chair Leg Raise) is actually a relatively stable hanging leg lift. For people who do not have enough arms and shoulder strength, it is a more effective way to exercise their lower abdomen.

　　　Target training muscles: lower part of rectus abdomen (lower abdomen)

　　Everything:

　　1. Preparation posture: Fix the body very stably on the device that hanging leg lifts. It is required that both hands hold the handle, the upper body is tightly attached to the backrest, the eyes are straight ahead, the abdomen is tightly raised, the legs are closed and vertically down, and the feet are straight.

2. Action process: quickly lift your legs to a level with the ground, stay for 1-2 seconds and slowly put them down to their original position. Be careful to get up and back quickly so that your abdominal muscles are always in a tense state, and the exercise effect is better. Then repeat.

3. Pay attention to breathing during the action: Take a deep breath, exhale when lifting your legs, and exhale when exhale when the whole breath is over. Inhale when the legs fall and restore. When the action is restored to the starting position, You must suck your breath and then practice the next movement.

　　　Precautions:

　　1. Do not leave the upper body away from the backrest during the movement, otherwise the back muscles will leverage force, especially the vertical spinous muscles on the waist, which means that the back muscles are also participating in the entire lifting of the legs, thereby reducing the pressure on the abdominal muscles. This greatly affects the effect of training the abdominal muscles. Therefore, the more you feel that the abdominal muscles are not strong, the more you need to ensure the standard of the movement. Even if you can only get up at one time There are a few, don’t rely on other parts to exercise.

　　2. You can perform 3-4 groups each time, and each group must achieve exhaustion. At the beginning, practice three times a week. After two months of practice, it can be increased to five times a week, and the exercise effect will be better.

　　3. The movement of raising legs in the Roman chair is mainly aimed at the lower abdomen. If you lift your legs higher after practicing for a period of time, you can even touch the chest. At this time, the entire abdominal muscles will participate in the exercise and the upper abdomen will also have a good exercise effect.