Hanging Leg Raises – The Ace Exercise for Strengthening Your Abdominals! 3 Training Modes, Do You Know How?
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In your fitness training, have you added the hanging leg raise exercise to your plan? People who have done this exercise know that it is still relatively difficult, but the training effect is very good.
Today, let's discuss a fitness exercise – hanging leg raise.
Hanging leg raise is a very efficient exercise for our abdominal rectus muscle and our external oblique muscle and our hip flexors.
Why do so many people like to do the hanging leg raise exercise?
Because when you do this exercise, you can strengthen your core, sculpt your abs, improve your arm strength, and achieve multiple benefits in one go.
This exercise is much stronger than traditional core and abdominal muscle training. Hanging leg raise utilizes our body weight to increase the difficulty of the exercise, and also makes the exercise more effective.
When our hands are vertically suspended on a pull-up bar, our abdominal rectus muscle and our external oblique muscle already start to work because our core strength is needed to maintain the stability of our body, so we can hang for a longer time.
Another point is that the hanging leg raise exercise also has a good effect on thehip flexors.Many people think, why should we exercise our hip flexors, what's the meaning of it?
Many people sometimes don't train their legs or suddenly engage in high-intensity running, which can cause soreness in their quadriceps. One of the reasons is that our hip flexors are too weak.
When we do hanging leg raise, we need to raise our hips so that our feet reach an angle above 90 degrees. Some people think it's difficult. If we use the groove of the hip joint to bend, we can slightly bend our legs to reach the angle,
This makes hanging leg raise become an exercise dominated by our hip flexors. This will strengthen our hip flexors, which can reduce the burden on our quadriceps.
In the long run,strengthening the hip flexors can reduce our soreness in our quadriceps during sports or after sports.
If you want to train your abdominal rectus muscle, when doing hanging leg raise, you need to raise our pelvis, which means raising our buttocks, which makes our spine flex, this exercise mode is mainly completed by our abdominal muscles.
The key points to note about this exercise mode are: when we do this exercise, we often raise our feet too high. If we raise our feet too high, the direction of the force will be consistent with our feet, which will be easier. So we need to control the height of our feet, not vertical to the ground, to give our abdominal muscles the greatest stimulation.
If you want to use hanging leg raise to
train the external oblique muscle,
you just need to add a twisting action when raising your feet. The height of our feet just needs to be parallel to or slightly below our abdomen.3 different hanging leg raise modes, each targeting different parts of the muscle, isn't it interesting?One exercise can generate three methods, try it!
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