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Açıklama
Captains Chair Leg Raise is an effective hanging exercise targeting the lower abdominal muscles. This movement intensely works the rectus abdominis, especially the lower portion, and hip flexor muscles. The Captain's chair equipment provides back support, making the movement more controlled. It is one of the most effective exercises for building strength and definition in the lower abdominal region. Performed using body weight, this movement is suitable for both beginners and advanced levels. It is an excellent choice for developing functional strength in abdominal muscles.
Adım Adım Talimatlar
- 1
Step onto the Captain's chair equipment, back leaning against pad, forearms on supports
- 2
Keep your body upright, legs straight and hanging freely
- 3
Activate core muscles and lift knees by contracting abdominal muscles
- 4
Pull knees to chest at maximum level
- 5
Hold for 1 second at top point, feel lower abdominal muscles tightly
- 6
Lower legs to starting position in controlled manner, repeat movement without swinging
Önemli Noktalar
- ✓Sit on the seat, elbows on supports, back should be straight
- ✓Pull your knees toward chest by squeezing abdominal muscles
- ✓Don't swing your hips, use only abdominal muscles
- ✓Perform movement slowly and controlled, don't lose control while lowering
- ✓Squeeze abdominal muscles for 1-2 seconds at top of movement
Yaygın Hatalar
- ✗Using momentum - reduces abdominal muscle work
- ✗Swinging hips - causes lower back pain
- ✗Not lifting knees enough - doesn't provide full muscle activation
- ✗Arching the back - increases lower back injury risk
- ✗Moving too fast - prevents controlled movement
Nefes Kontrolü
Exhale when lifting knees up, inhale when lowering down. Continue exhaling while squeezing abdominal muscles.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder injuries or shoulder instability should be careful
- Those with herniated discs should avoid lifting legs too high
- Those with hip flexor problems should be careful
- Those with wrist or elbow pain should pay attention to support position
Güvenlik İpuçları
- Don't swing your body, move controlled without momentum
- Keep shoulders down and pulled back position
- Be controlled when lowering legs, don't drop them
- Stop set if form breaks, swinging while fatigued can lead to injury
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Intensely works lower abdominal muscles
- ✓Strengthens hip flexors
- ✓Increases core strength
- ✓Provides abdominal muscle mass development