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Açıklama
Lever Seated Leg Raise Crunch is a seated exercise that combines a leg raise with a crunch. This machine exercise targets both the upper and lower abdominal muscles simultaneously. Because it is performed while seated, it reduces the load on the lower back and allows you to focus on the abdominal muscles. It is especially effective for working the lower abdominal region. It is performed on a dedicated machine found in gyms. Progress can be achieved by adjusting the weight, making it suitable for athletes of all levels.
Adım Adım Talimatlar
- 1
Sit on the machine and lean your back against the backrest
- 2
Place your hands on the handles and position your feet on the foot supports
- 3
Lift your legs upward while simultaneously performing a crunch by contracting your abdominal muscles
- 4
Hold for 1–2 seconds at maximum contraction
- 5
Return to the starting position in a controlled manner
- 6
Avoid using momentum throughout the movement and focus on feeling your abdominal muscles
Önemli Noktalar
- ✓Sit properly on the machine and lean your back against the backrest
- ✓Place your hands on the handles and position your feet on the pad
- ✓Lift your legs upward using only your lower abdominal muscles
- ✓Squeeze your lower abdominal muscles maximally at the end of the movement
Yaygın Hatalar
- ✗Lifting the back off the backrest — can lead to lower back pain
- ✗Using momentum to perform the movement — the lower abs do not engage sufficiently
- ✗Not fully extending the legs — limits the range of motion
- ✗Lowering the weight too quickly — increases the risk of injury
Nefes Kontrolü
Exhale as you lift your legs upward, inhale as you return to the starting position. Complete the exhale during the contraction phase.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with lower back pain should work with light weight
- Be cautious if you have hip flexor problems
- Obtain medical approval if you have a history of herniated discs
- Not suitable during pregnancy
Güvenlik İpuçları
- Adjust the machine seat to the correct position
- Start with light resistance and increase gradually
- Keep your lower back firmly against the seat
- Reduce the weight if you feel tension in the lower back area
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Effectively targets the lower abdominal muscles
- ✓Develops both the upper and lower abdominal regions together
- ✓Provides core tightening and strengthening
- ✓Offers machine-assisted controlled movement