Abdominal musclesThere are many exercises, and hanging leg raises is one of them. one!
Hanging leg raises are very effective for abdominal muscle training. Many people in the gym are doing this action, but unfortunately many people do it wrong when doing hanging leg raises!
The actions are as follows:
Actually, this leg raise is 90 What the movements really train are the "hip flexors, iliopsoas and rectus femoris"! The rectus abdominis is not involved much!
The main function of the iliopsoas and rectus femoris muscles is to flex the hip joint, which means pulling the femur (thigh bone) upward toward the abdomen. That is to say, bend the hips and lift the thighs
In other words, most of the movements such as hanging leg raises and supine leg raises are dominated by the iliopsoas muscle! Abs are not dominant!
What to do? ?
The rectus abdominis is mainly responsible for the flexion of the spine. When it is fixed downward, it allows the spine to bend, and when it is fixed upward, it makes the pelvis tilt backward!
So in the hanging leg raise we need to add a posterior pelvic tilt (the movement of the rectus abdominis driving the pelvis upward!
The following picture demonstrates:
1. Avoid stretching your legs too straight and bending them slightly
2. Lift the height higher than 90 degrees!
Obviously. Raise the legs above 90 degrees and bring the knees closer to the upper body, thereby causing a posterior pelvic tilt in the lower body, which can enhance the stimulation of the abdominal muscles.
3. Don’t do it when falling! Put your legs down completely (straighten them all the way), let your pelvis fall back to the normal position, and then continue the action