The correct training method for straight leg raise

Leg training plays an important role in sports. Only when the leg strength reaches the corresponding requirements can a person's sports reach the best state. Many friends have been training leg strength, but because of improper methods, the effect is not good. So what can we do? What are the correct training methods for straight leg lifts? Let's take a look at the introduction of this article!

The general straight leg raising training method has the following two points:

1. Lie flat on your back on the bed. First, stretch your legs as hard as you can. Then lift your legs until your heels are about 15 cm above the bed. Be sure to straighten your knee joint so that you can fully mobilize the muscle fibers of the quadriceps. You can try it out separately. The difference in the amount of force used is huge when you straighten it and lift it with a slight bend. You can also see and feel that the degree of muscle contraction is also very different.

2. After practicing for a period of time and your strength has improved, you can change to sitting exercises. Just sit on the bed, straighten your upper body, and then lift your legs straight. Because after sitting up, the hip joint is flexed, the iliopsoas muscle is relaxed and does not participate in contraction, and cannot help the quadriceps, so it will be more tiring and the exercise for the front thigh muscles will be better.

The name of straight leg raise sounds easy to understand. Just raise your legs straight. The movement looks simple and you can learn it in five minutes. However, this exercise is a classic among classic lower limb strength exercises. It is one of the earliest functional exercises to be performed after lower limb surgery or injury. It is the basis of various functional exercises and is absolutely a must-have item for lower limb strength exercises.

All functional exercises look simple but are actually complex, because human motor function is a very complex process, from the central nervous system to the contraction of effector muscles, to the movement of joints, and then collecting motor sensations and feeding them back to the nervous system for integration and regulation. It is quite complicated and laborious just to talk about it (the specific content will be written in the future "The recovery of human motor function is very complex").