What is the method of leg rest sit-up

Many people like to exercise their muscles, especially the abdominal muscles, by doing sit-ups. Sit-ups are simple, time-saving, and have become the primary exercise choice for most women. As a result, people have more questions. How to do sit-ups to achieve the best effect? ​​What are sit-ups with legs rested? What are the methods of doing sit-ups with legs crossed?

Leg rest sit-ups

A． Key exercise area: upper abdomen. B. Starting position: Lie on your back with your calves placed parallel to the bench so that your thighs are perpendicular to the ground. You can cross your hands in front of your chest or cross your hands behind your neck. C. Action process: Slowly bend your shoulders toward your knees until your shoulder blades are 1 to 2 inches off the ground, then hold still for one second. Then, return to the starting position. Repeat. D. Training points: When bending and contracting, in order to better contract the abdominal muscles, keep the lower back close to the ground. In the initial stages of a weight training program, avoid using jumping or bouncing movements to complete each lift.

Supine Leg Raise

A． Key areas of exercise: lower abdomen and upper thigh flexor muscles. B. Starting position: Lie on your back on a bench or inclined board with your lower back pressed against the bench and your legs together and naturally straight. C. Action process: Keep the torso and lower back close to the ground, bend the knees slightly, and lift the legs up until the thighs are perpendicular to the torso. Then, slowly lower your legs. Repeat. D. Training focus: When the back is always close to the bench, it keeps the lower abdominal muscles in a tightened state. If your lower back is bent or lifts off the bench, it will affect the contraction of your lower abdominal muscles. To increase the intensity of training, you can also lie on your back on an incline board to do the exercise.

Wrist curl

A． Key training area: forearm muscles B. Starting position: Sit at one end of a bench, hold the barbell with your palms facing up, 8-10 inches apart, with your forearms resting on your thighs, your wrists relaxed, and the backs of your hands against your knees. You can also switch to facing forward with your back of your hands, using the same spacing, with your wrists hanging down and your palms against your knees. C. Action process: Relax your wrists and let them hang down, then bend the barbell with force until it cannot be bent any higher. Then, relax and return to normal. Repeat. D. Training points: Wrist curls with the palm facing upward mainly train the finger flexor muscles on the inner side of the forearm. The bowl curl with the back of the hand facing up mainly trains the extensor muscles on the outside of the forearm.

Seated Calf Raise

A. Key training area: calf muscles. B. Starting position: Sit upright on a bench with the front of your feet on the pads, place weights or a barbell on your knees, and hold them with your hands to prevent them from sliding. C. Action process: Inhale, use the contraction force of the calf triceps to raise the heel to the highest position, completely tighten the calf muscles, and pause for 2 to 3 seconds. Exhale again and slowly lower your heels to return to the original position. Repeat the exercise. D. Training points: Stand on the pads with both feet, and the heels should be exposed outside the pads.

Leg Crunches

Starting position: Lie on your back on a flat mat or on an incline board with your head up. Hold a fixed object behind your head with both hands and stretch your body straight. Contract your abdominal muscles and bend your legs upward as far as possible, keeping them straight. Hold for one second, then slowly lower your legs back down. Breathing method: inhale when you bend your legs upwards, and exhale when you lower them back. Note: When lowering your legs, you still need to control your abdominal muscles and not let them fall too fast.

Hanging bar knee curl

The starting position is to hold the horizontal bar with both hands and hang your body straight down under the bar. Bend your knees and pull your calves up as far as you can. When you reach the highest point, fully contract your rectus abdominis for one second. Then slowly lower your calf until it is fully straight. Breathing method: inhale when you pull up your calves, and exhale when you lower them. Note: When you curl up your calves, try your best to lift your knees upwards.

Seated leg curl

The starting position is sitting on the edge of a stool with your hands supported behind you on the stool. Stretch your legs straight forward. During the movement, bend your knees and pull your calves up to the highest possible point. Fully contract your rectus abdominis for one second, then slowly lower your calves until they are fully extended. Breathing method: inhale when you pull up your calves, and exhale when you lower them. Key points to note: This movement is relatively simple, and its effect depends entirely on the height of the knee lift and the speed of the movement. The higher it is, the slower it is and the bigger it is, and vice versa.

From the above, we can learn in detail about the various methods of sit-ups with legs crossed. As long as we persist in long-term exercise, perseverance, and accumulation over time, we will definitely be able to achieve our initial expectations when we exercise. Sit-ups with legs crossed can not only exercise our abdominal muscles but also strengthen our body. At the same time, sit-ups with legs crossed will also be a wise choice for people who work in offices for long hours!