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Açıklama
Lying Leg Raise is an advanced upper body exercise, commonly known as Lying Leg Raise kettlebell press, that requires core stability. In this movement, the kettlebell is held with the bottom facing up, which requires balance and stability. It keeps the abdominal muscles constantly active and increases core strength. It also develops shoulder stability and grip strength. Increases neuromuscular coordination and improves whole-body stability. Ideal for advanced athletes and requires learning proper form.
Adım Adım Talimatlar
- 1
Hold the kettlebell in Lying Leg Raise position, with the bottom facing up
- 2
Stand with feet shoulder-width apart, engage your core muscles
- 3
Press the kettlebell overhead, keep wrist straight
- 4
Keep your core muscles active throughout the movement to keep the kettlebell balanced
- 5
Return to the starting position in a controlled manner
- 6
Complete the designated number of repetitions on both sides
Önemli Noktalar
- ✓Lie on your back, extend your legs vertically toward the ceiling
- ✓Place your hands by your sides for support
- ✓Lift your hips vertically by engaging your abdominal muscles, push your feet toward the ceiling
- ✓The movement should be short and controlled, don't expect a large lift
- ✓Focus on lower abdominal muscles and consciously contract to lift hips off the ground
Yaygın Hatalar
- ✗Using momentum by swinging legs - lower abdominal muscles cannot be isolated
- ✗Trying to make the movement too large - causes loss of control and lower back stress
- ✗Pushing yourself by applying excessive pressure on hands - muscle work should be from abs not arms
- ✗Straining neck and shoulders - upper body should be relaxed, focus should remain on lower abs
Nefes Kontrolü
Exhale as you lift your hips up, inhale as you slowly lower them down.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with lower back injuries should be careful
- Those with neck problems should support their head
- Those with shoulder pain should try modified version
- Pregnant women should avoid in third trimester
Güvenlik İpuçları
- Keep your back flat against the floor
- Don't strain your neck, use hands only for support
- Perform the movement slowly and with control
- Don't forget to engage abdominal muscles at the top position
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Develops lower abdominal muscles
- ✓Strengthens core muscles isometrically
- ✓Increases lower back stabilization
- ✓Shapes the abdominal region