Captain's Chair Leg Raise
Captain's chair leg raise er en kropsvægtsøvelse, der fokuserer på mavemusklerne og hoftebøjerne. Ved at hænge mellem armstøtterne på et captain's chair-stativ og løfte knæene mod brystet, skabes en stærk aktivering af coremuskulaturen og de nedre mavemuskler.
Sådan gør du
- Stil dig op i et captain's chair-stativ og pres ryggen fast mod ryglænet.
- Tag fat i håndtagene og lad benene hænge strakt nedad.
- Aktiver din core og løft benene ved at bøje knæene mod brystet.
- Hold et kort pause i toppen af bevægelsen, mens du spænder i mavemusklerne.
- Sænk langsomt benene tilbage til udgangspositionen og gentag det ønskede antal gange.
Teknik-tips
- Press your back flat against the pad to prevent arching.
- Grip the handles firmly and keep your shoulders pulled down.
- Exhale as you lift your knees smoothly toward your chest.
- Lower your legs with control without swinging at the bottom.
Vejrtrækning: Exhale forcefully as you lift your knees up, and inhale slowly as you lower your legs back down.
Almindelige fejl
- Swinging your legs using momentum, which reduces core engagement and strains your lower back.
- Shrugging your shoulders up toward your ears, causing tension in your neck instead of your abs.
- Arching your lower back away from the pad, which can lead to discomfort and poor form.
Aktiverede muskler
Primære: mavemuskler. Sekundære: hoftebøjere, skrå mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets x 10-12 reps, rest 60 seconds
Tab dig
3 sets x 12-15 reps, rest 45 seconds
Opbyg muskelmasse
3-4 sets x 8-12 reps, rest 60 seconds
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you feel sharp lower back or hip pain, ease off and choose a gentler core movement.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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What if I feel this in the front of my hips instead of my abs?
That is very common because the hip flexors assist in this movement. Try focusing on curling your pelvis upward slightly at the top of the lift to shift more work to your lower abs.
Can I do this exercise if I don't have a captain's chair?
Yes, you can substitute it with lying leg raises or seated knee tucks on a bench or the floor.
How often can I practice leg raises?
2 to 3 times per week is plenty for most beginners to allow for adequate core recovery.