What are the effects of long-term practice of lying on your back and lifting your legs

In training exercises, lying on your back is a good move, and lying on your back is of many uses, but lying on your back is also of particular use, but many people don’t know what the effect of lying on your back is, and of course some people still know it. So, what are the effects of lying on your back is a long time? Let’s take a look together.

What are the effects of lying on your back is a long time to practice lying on your back is a good move? It can strengthen the core muscles of the abdomen and help you improve the stability of your body. Muscle exercise on your thighs can enhance the stability of your knee joints and improve running and jumping Ability, stand firmer.

　　The key points of lying on your back and lifting your legs

　　1. Lying on a stool or the ground, putting your hands down your hips as support, and stretching your feet forward. If you want to increase the difficulty, you can lie down and let your buttocks be located exactly one end of the stool, that is, your legs will be overturned.

　　2. While always keeping your legs straight, raise them as high as possible, and pause for a few seconds at the highest point (about 90 degrees of body and legs).

　　3. Controlled down Put your legs back to the starting position, and repeat this.

　　Precautions for raising legs on your back

　　The legs should be straightened together and consciously tightened the lower abdomen. Try to exert force on your abdomen, so that the knee joint can be slightly bent.

This movement is relatively high, and requires the exerciser to have a good foundation and coordination ability. It is a training movement that is easy to make mistakes. It is similar to raising legs on your back and raising legs on your back (being on your back and raising your hips on your back). It uses the angle of the inclined plate to increase the difficulty and effect of the movement. It is even more difficult to master. .Used with crimps, the exercise effect will be obvious.

　　Low abdomen exercise will have higher requirements for the waist. If the waist strength is too weak, do not perform this action first. Otherwise, it will cause a waist injury. Also, you should pay attention to the bottom when the legs fall, otherwise it will reduce the stress level of the lower abdomen and affect the exercise effect.

Editor's recommendation:

How to do the best and most correct legs on your back

What are the benefits of doing the backward legs regularly?

The best 15-week plan for the best bounce training