In exercise, the supine leg raise is a very effective movement, and if you practice the supine leg raise regularly, you can have many benefits, but if you want to have these benefits, it is very important to practice the supine leg raise well. . How much is the pass and standard for the supine leg raise? Let’s learn about it together.
How many supine leg raises to pass
1. Depends on experience
How many supine leg raises to do every day depends on the individual Experience, if you are new to this movement and don’t have much experience, then just do fifteen in one set, four sets a day. If you are used to doing it and do it every day, then you can increase the training intensity appropriately. , you can do twenty in one group, and the number can be increased to five groups. However, if your body feels uncomfortable, you must stop in time and don't hold on. This is not good for the body and violates the original intention of fitness.
2. Depend on your physical strength
How many supine leg raises you do every day also depends on your physical strength. If a person has better physical strength, you can do twenty in one group every day. Do five sets. If your physical strength is average, do fifteen in one set, four sets a day. If your physical strength is weak and you don’t have the habit of exercising, you can do less, ten in one set, one day. Three groups will do. The most important thing is not to make your body feel particularly uncomfortable, or you can do it every other day instead of every day. Physical comfort is the most important thing.
3. Look at your health status
How many supine leg raises you do every day is also related to your personal health status, because it is mainly an action to exercise the psoas muscle, so If you have problems with your waist, such as lumbar disc herniation, lumbar muscle strain, etc., it is best not to do supine leg raises. If you are healthy and have no problems, you can do fifteen exercises in one set. Start by doing four sets of intensity a day. Again, health is the most important thing.
Standard movement of supine leg raise
Lie flat on the mat, with your head and upper body fixed on the mat, legs together and straight. If you are just starting to train, you can bend slightly. The difficulty is will decrease, straighten your arms and place your palms on the ground. Then take a deep breath, and when you exhale, lift your lower abdomen with both legs. Stop when you are vertical to the ground, then take a deep breath and lower until your legs are about two punches away from the ground and then lift them up again. The number of exercises and the number of groups can be adjusted according to the level of the abdominal muscles each time, with a minimum of 20 times. After reaching a certain level, gradually increase the number of times to 30-40 times per group for the best effect. Do 3-4 sets of each exercise.