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 raise!
What is the role of high leg raising exercise
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 raise
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.