Parallel Bars Leg Raise can help you improve abdominal strength while deepening the separation of abdominal muscle lines, so that the abdominal muscles can achieve the most perfect effect. The prerequisite is that you have confidence in your abdominal muscles, because this action is more demanding and of course stimulates deeper.
Target muscles: Lower rectus abdominis (lower abdomen)
Action essentials:
1. Hold the parallel bars with both hands Stand up, straighten your toes, and bring your legs together so that your body is in a straight line perpendicular to the ground. Keep your eyes level and relax your shoulders. Do not let the trapezius muscles participate in the movement. Then take a deep breath. When you exhale, tighten your abdomen and move your legs toward the body. Lift the front, do not bend your knees and ankles, keep them straight, be careful not to use force on your legs, and just keep your muscles tight.
2. Stop when your legs are raised parallel to the ground, hold for 1-2 seconds, fully feel the tightening of the abdominal muscles, and then slowly lower your legs back down, keeping your legs still Keep them together, don't separate, then use your abdominal muscles again and repeat the exercise.
Notes:
1. The movements are difficult and the overall quality Demanding. Therefore, you should practice the first movement by placing the parallel bar leg lift on your abdomen.
2. The action requires strong arms to support the parallel bars, otherwise the abdomen will not be able to support and there will be no chance to exercise. Therefore, you should first improve your arm strength to a certain level, otherwise you will not be able to practice.
3. Do not swing your body back and forth during the movement, as this will affect the exercise effect of the abdominal muscles. Therefore, ensuring the coordination of the body and the ability of the muscles of the body to work together are prerequisites.
4. When lifting your legs, do not spread your legs apart and keep them straight, otherwise it will feel very labor-saving, which will affect the exercise effect.
5. All difficult exercises have equally high requirements on breathing. Maintain the rhythm of breathing when your legs are raised and inhaling when your legs are lowered. In this way, the number of exercises with reasonable breathing can be extended many times more than the exercises without paying attention to breathing. The effect of exercise will be more obvious.