< span style="font-size: 14px;">In abdominal muscle training, the horizontal bar leg raise is a common classic action, and it is also very effective in training the rectus abdominis
There are many people in the gym doing this action, but unfortunately many people are doing hanging leg raises. is wrong!
The following is a video introduction to the anatomy of the horizontal bar leg raise:
The video introduces a common situation:
Many people are doing horizontal bar lifts When it comes to legs, they actually train the hip flexors (Hip Flexors)
Hip flexors (iliopsoas, rectus femoris, sartorius) can flex the hip joint when these muscles contract. To put it simply, hip flexion means lifting the thigh upward
In order to better train your abdominal muscles, you need to pay attention to one detail!
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 we need to add a posterior pelvic tilt movement to the hanging leg raise, which can better strengthen your abdominal muscles!
If your purpose is to exercise abdominal muscles rather than hip flexors, you need to pay attention to the following details:
1. Avoid The legs are stretched too straight and slightly bent
2. Try to lift your knees to your chest
3. When falling, don’t put your legs down completely (put them straight to the bottom), just let your pelvis return to the normal position and then continue the action