Recently, there are more people who need to know how to do straight leg lifts, so I’ll post the method first, and I’ll talk about the rest later. 1, straight forward leg lift Action introduction: lying on the bed, straighten one leg, lift, lift to the heel from the bed 10-15cm. this action is most recommended for isometric training mode. Isometric training: hold for 10 seconds, rest for 10 seconds, hold again for 10 seconds, rest for 10 seconds ……
10 / group, rest half a minute, proceed to the next group. 5-10 groups / large group. One large group in the morning and one in the evening. This exercise prescription is the simplest, can be easily completed after the training intensity can be adjusted on their own, such as each insistence time into 15 seconds, 20 seconds, 25 seconds …… 2, backward / outward / inward straight leg lift Action introduction: as shown in the figure, can be lifted to about 15-20cm from the bed, respectively The legs can be lifted to about 15-20cm above the bed surface. Use equal length or equal tension training mode can be. The isometric training pattern is the same as the forward straight leg raise. Isotonic training mode: lift – drop for 1 time, 10-30 times / group, rest 10-30s, 4-6 groups / large group, the amount of exercise according to their own situation to adjust. When practicing, pay attention to the rhythm of the movement requirements: uniform lifting, at the top point can be maintained for 3-5s, after slowly falling, the slower the better, at the bottom point does not stay, the leg is about to touch the bed immediately lift, for the next exercise. Falling is in the muscle centrifugal contraction exercises, to enhance muscle strength is very important, if you rely on gravity free fall, the training effect will be greatly reduced.