< strong>Abdominal muscle training method - Illustrated tutorial on hanging leg raises

Hanging leg raises are advanced exercises for abdominal muscle training, especially for the lower abdomen, which is difficult to train. Good results. It is difficult to complete without certain skills, especially the hanging vertical leg raise that we are going to talk about today. It is inherently difficult because the legs cannot be bent, and it is a test of the body's balance and coordination. But in comparison, it is also a very effective training action, with every difficulty worth a reward

GoalMuscle training:Mainly the lower rectus abdominis. Secondary oblique muscles, serratus anterior

Starting position: Hold the horizontal bar with your palms forward, your body hanging naturally, and your legs together.

Action essentials: Keep your upper body upright and do not bend your elbows. Don't shake and use force, focus on the abdomen, use the power of the abdominal muscles to straighten the legs and lift them up, try to make the legs parallel to the ground or more than parallel. When you reach the "peak contraction" position, pause for a second or two. Then, slowly lower your legs and return to the starting position.

Similar actions include: Hanging knees and leg raises,Hanging hip lift and leg lift,Hanging side knee lift,Parallel bar hanging leg raise,Windshield wiper actionetc.

Key tips:

Keep your arms upright and still

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. Your mind must be focused on your abdominal muscles.

Try to control your body during the movement and do not rely on body shaking to assist in the lifting movement.

This exercise can also be used as "hanging knees and legs"

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