Lying Leg Raise
Lying leg raise er en grundlæggende maveøvelse til de nedre mavemuskler, der udføres på gulvet. Ved at kontrollere den sænkende fase opretholdes en konstant spænding i mavemusklerne og hoftebøjerne gennem hele bevægeudslaget.
Sådan gør du
- Lig fladt på ryggen med benene strakt og hænderne placeret under lænden.
- Løft begge ben fra gulvet, indtil de er vinkelrette på gulvet.
- Sænk langsomt benene mod gulvet, og stop et par centimeter over det.
- Hold en pause, og løft derefter benene igen til næste gentagelse.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Press your lower back firmly into the floor throughout the movement.
- Keep your legs as straight as comfortable without straining.
- Lower your legs slowly to maintain constant tension.
- Stop a few inches above the floor before the next rep.
Vejrtrækning: Exhale as you lift your legs toward the ceiling, and inhale slowly as you lower them back down.
Almindelige fejl
- Arching the lower back away from the floor, which puts unwanted stress on the spine.
- Using momentum to swing the legs up, which reduces the work done by your abdominal muscles.
- Rushing the lowering phase, missing out on valuable muscle control and tension.
Aktiverede muskler
Primære: mavemuskler. Sekundære: hoftebøjere, lænd.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 seconds
Tab dig
3 sets × 12–15 reps, rest 45 seconds
Opbyg muskelmasse
3 sets × 8–12 reps, rest 60 seconds
Lettere, sværere og alternativer
Gør den lettere
Pas på, hvis…
- If you feel sharp lower back discomfort, ease off and choose a gentler core option.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Why do I feel this exercise in my lower back?
If your lower back lifts off the floor, your hip flexors and lower back take over from your abs. Try placing your hands deeper under your lower back or reduce your range of motion.
Do my legs have to stay completely straight?
Not necessarily. If straight legs cause your lower back to arch, a slight bend in your knees is completely fine and often more comfortable for beginners.
How many times a week should I do leg raises?
2 to 3 times a week is plenty for recovery and strengthening. Listen to your body and rest if your core feels fatigued.