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Açıklama
Incline Leg Hip Raise is an effective lower abdominal exercise performed by lying supine on an inclined bench and lifting the legs and hips upward. The inclined position creates more resistance against gravity, making the movement more challenging than the version performed on flat ground. This exercise intensively targets especially the lower abdominal muscles, hip flexors, and deep core muscles. It is one of the most effective movements for those who want to isolate the lower region of the abdominal muscles. When performed in a controlled manner, it protects the lower back area and does not create unnecessary stress. Suitable for intermediate and advanced athletes, and difficulty can be increased by adding weight.
Adım Adım Talimatlar
- 1
Lie supine on the inclined bench with your head at the top and grasp the top part of the bench with your hands
- 2
Keep your legs straight or slightly bent together and lift them off the ground
- 3
Squeeze your abdominal muscles and lift your legs and hips upward toward the ceiling in a controlled manner
- 4
Continue the movement until your hips lift off the bench and give your abdominal muscles an extra squeeze at the peak
- 5
Slowly lower your legs and hips to the starting position, avoid momentum
- 6
Throughout the movement, press your back into the bench and don't allow your lower back to arch excessively
Önemli Noktalar
- ✓Lie supine on the inclined bench with your hips at the bench edge
- ✓Take support by holding the bench edges with your hands
- ✓Lift your hips upward while keeping your legs straight
- ✓Squeeze your core muscles at the top and wait for 1 second
- ✓Return to the starting position in a controlled manner
Yaygın Hatalar
- ✗Keeping legs bent - reduces lower abdominal activation
- ✗Swinging using momentum - reduces muscle tension
- ✗Moving too fast - loss of control and effectiveness
- ✗Keeping neck tense - causes neck and back pain
Nefes Kontrolü
Exhale as you lift hips and legs upward, inhale as you lower them. Breathe regularly with each repetition.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with herniated discs should be careful
- Pregnant women should get doctor's approval
- Those with neck problems should support the head
- Those with weak grip strength should be careful
Güvenlik İpuçları
- Keep back fully pressed to the bench
- Don't use momentum, move in a controlled manner
- Lower legs slowly
- Lift upward while exhaling
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Intensively targets lower abdominal muscles
- ✓Strengthens hip flexor muscles
- ✓Supports abdominal muscle hypertrophy
- ✓Improves pelvic control and stabilization