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High-knee exercise is a simple exercise, but also a very effective exercise, and high-knee on the site requirements are very low, as long as there is a suitable place to do high-knee at any time, but many people do not know what the benefits of high-knee. So, what are the benefits of insisting on doing high leg exercises? Here's a look at the benefits of high leg exercises!
What are the benefits of high leg raising exercise
The high leg exercise process, our ankle, knee and other lower limb joints and other muscle groups have a good effect, because in the process of practice, the need to use the legs, waist and abdomen and other muscle groups, can help improve the lower limb strength, but also help exercise flexibility, our lower body has a very good exercise effect.
How many high leg raises a day
Every day in the morning and evening to do 30 minutes of high leg movements, certainly will consume fat, for reducing thighs have a certain effect.
High legs also have a role in promoting the generation of muscles in the large and small legs. If you don't like your legs too strong, don't keep doing this for a long time.
If you want to simply reduce your legs, or supine empty pedal bike is the most effective, every day before bed or free time for 15 minutes on the line.
The main points of the movement of the high leg lift
1. small step
Action requirements: torso straight, shoulders and arms relaxed, lift the heels to maintain a high center of gravity. One leg extended knee stirrups the ground a leg bent knee forward swing, thigh active down knee joint relaxation calf natural slightly forward and down, then the forefoot quickly forward and down to the ground. The landing should be cumulative and elastic. Arms bent elbows swing back and forth, small steps with a fast frequency, the whole action with a coordinated and coherent.
2. leg lift running
Action requirements: torso is straight, maintain a high center of gravity, the size of the legs folded high swing thigh, parallel to the ground, the other fully extended. Then swing the leg thigh down with the forefoot on the ground. Both arms bend elbows to swing back and forth with small steps and fast frequency, the whole action is fast and powerful.
3. Backstroke running
Action requirements: stand with both feet in front and behind, torso slightly forward. The back leg leads with the knee, the size of the leg folds forward, while the supporting leg stretches fully and sends the hip, the moment the stirrups end, the swing leg thigh actively presses backward, with the forefoot on the ground to turn into the back stirrups, the other leg size of the leg folds forward. Both arms bend elbows and swing back and forth, the whole action is fast-paced, the center of gravity fluctuates little, and the action is large and powerful.