High-knee is a very famous exercise, but also an easy to train
exercise, of course, if you often do high-knee, it is very helpful to the human
body, and high-knee requirements for the venue is very low, as long as there is
a suitable place to do high-knee at any time. So, what is the effect of
practicing high leg exercise? Here’s a look at the role of the high leg
What is the role of high leg raising
1. help train leg strength
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.
2. venting stress
High leg training process, if the use of Dantian training, can
promote the lungs “turbid gas” smooth discharge, can help vent the depression
between the heart and chest, if the recent psychological stress, do more high
leg training is also good.
High leg raise can train abs?
Every day adhere to the high leg walk 10 minutes, can make the
taut legs get relaxed, fully exercise the waist, abdominal muscles. High leg
raising process, muscle movement can make the blood flow back to the lungs,
smooth venous circulation, conducive to the health of the heart.
Below the waist there will be a strong and extremely acidic reaction, which will strengthen the detoxification, and finally in sweating, the toxins will be discharged. The high leg raise long-term adherence also helps to eliminate the small belly, exercise the abdominal muscle Oh.
The key to the movement of the high leg
1. small step running
Torso straight, shoulders and arms relaxed, lift the heel to
maintain a high center of gravity. One leg extended knee stirrups the ground a
leg bent knee swing forward, thigh active down knee joint relaxation calf
natural slightly forward and downward, then the forefoot quickly forward and
downward on 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
Torso is straight, keep 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. back pedal running
Stand with both feet in front and behind, with a slight
forward lean of the torso. The back leg leads with the knee, the big and small
legs fold forward, while the supporting leg stretches fully and sends the hip,
the moment the stirrups end, the swinging leg actively presses backward with the
thigh, lands on the forefoot and turns into the back stirrups, the other leg
folds forward with the big and small legs. 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.