The name of the straight leg raises sounds very well understood. It is straight to lift the leg. The movement looks very simple and can be learned in five minutes. However, this exercise is a classic in the classic muscle exercises of the lower limbs. It is one of the earliest functional exercises after lower limb surgery and injury. It is the basis of various functional exercises and is definitely a must for lower limb muscle exercises.
To give a simple fact, if you can't lift your legs in bed, how can you stand and control your body? If the strength of the thigh muscles is not enough to lift the weight of the legs, how can we support the weight of the body? The more difficult walking, the function of going up and down the stairs, is even more unattainable.
All functional exercises are simple and practical, because the human motor function is a very complicated process, from the central nervous system to the contractor muscle contraction, to the joint movement, and then collect the motor sensation feedback back to the nervous system integration regulation. It’s quite complicated and hard to talk about.
Let's not say how complicated the exercise is, just say straight legs.
First straight legs have four directions. It is the straight leg that lifts forward, the leg that lifts to the inside and the outside, and the leg that lifts back. These four basic movements are not only used in rehabilitation, but also in the bodybuilding exercises to shape the lines of the legs. Because this exercise is soft, it is an endurance exercise that can strengthen the muscle strength of the leg, make the muscles firm, and does not significantly increase the muscle mass, so it is also a common method of fitness exercises on the mat.
Then talk about the muscles that can be exercised by straight leg exercises. Lifting the leg forward is mainly to practice the quadriceps and the iliopsoas muscles to participate in the exercise; the rear leg is mainly to practice the hamstring muscles on the back side of the thigh and the gluteus maximus muscle strength. If it is raised a little higher, the waist The back muscles also participate in contraction; the lateral lateral leg lifts are the tensor fascia laminae on the outside of the thigh; the inward lateral leg lifts the inward muscles on the inner side of the thigh, and if the angle is adjusted, it can be stimulated. Muscle fibers in the medial head of the quadriceps. Although I only practice lying down, my legs are not bent, but the muscles around my thighs can be practiced. Not only the method of body sculpting, but also the preferred method of restoring the basic strength of the lower limbs after injury and surgery. It is really "healing disease, no disease and strong body"!
Now let's talk about the specific methods of such a good functional exercise:
Straight leg training
Lying flat on the bed, first straighten the leg with maximum strength, then lift the leg, probably to the height of the heel 15 cm away from the bed (also considered to lift 5-10CM). Be sure to straighten the knee joint so that the muscle fibers of the quadriceps muscle can be fully mobilized. You can test it separately, straighten it up and lift it up slightly. The difference in force is very large. You can also see and touch it. The degree of muscle contraction is also much worse.
After practicing for a period of time, the strength is improved and you can change to a seat practice. Just sit on the bed, sit up straight, and then straighten your legs. Because the hip joints are bent after sitting up, the iliopsoas muscles relax, do not participate in the contraction, can not help the quadriceps, so it is more tired, the practice of the front muscles of the thighs is better.
Side lift exercise:
Inside straight leg
Let's take the practice of the left leg as an example. First lie on the left side, bend your right leg, and step your right foot on the bed behind the left leg armpit (the nest behind the knee) to help support and keep your body stable. Then straighten your left leg and lift it up (that is, to the right) until the ankle is about 10 cm away from the bed. Because the angle of the hip joint of the person is only 20-30 °, then the hip joint (tibia shaft) will hurt. This is the inside straight leg.
Lateral straight leg
Also use the left leg to do the outside straight leg. Lie to the right side and bend your right leg flat on the bed to help stabilize your body. Then straighten your left leg and lift it up (that is, to the right) to separate the legs. It is enough to have two or three feet apart. Also because the abduction angle of the hip joint is only 20-30°, it is still painful to raise the hip joint (the tibial shaft).
After lifting the leg exercises:
Kneeling on the bed, straighten your legs and then lift your legs back to the point where the toes are 5-10 cm away from the bed. If you want to strengthen the hamstring muscles on the back of the thigh, you can bend the knee joint slightly by about 30°, and keep it in such a slightly bent posture. If you want to practice and strengthen your gluteus maximus as a whole, it will be better to lift your legs with your legs fully extended. Be careful not to lift too high. After raising the waist, the muscles in the waist are helping, and if you practice more, you may feel the waist is sore.
The trick is to put a soft pillow under the stomach when practicing, so that the waist is slightly bent when you are squatting, and the waist will not be tired when you do the leg lift exercise.
Finally, the amount and intensity of the exercise
Because the straight leg exercise is to overcome the weight of the leg, so the intensity is very small, mainly based on endurance practice, it is necessary to repeat more times to have an effect, generally lifted down and put down 30 times to calculate a group, rest between the two groups 30 Seconds, 4 or 6 groups of continuous practice.
When the strength is a little bit or there is pain, you can practice statically. It is to hold the position after lifting the leg, until it is exhausted without strength. Rest for three or five seconds and then lift it up, 5-10 times a group, 3-5 groups per day.
After practicing for a period of time, the strength growth does not feel very difficult, you can find a sandbag tied to the ankle to practice, to increase the intensity of the exercise. If there is a rubber band or a special practice belt (a flexible wide rubber band, the resistance to strength exercises, the resistance can be adjusted by the elastic of the rubber band, the effect is better), can be tied into a rubber band, placed between the feet Practice, the same can increase the difficulty of the exercise.
It should be noted that although the exercise intensity is mild, the knee joint does not use flexion and extension, and the safety factor is very high. It is a routine lower limb exercise after the injury surgery, but it must be guided by a professional. Because of injuries such as humeral fractures, tendon rupture, and quadriceps tendon rupture, the forward straight leg can not be practiced early; the medial collateral ligament cannot be practiced in the early stage of the medial ligament; the lateral collateral ligament is broken early. Can not do the lateral straight leg lift; the tendon rupture of the biceps femoris can not be done after the leg lift, and so on, there are still some taboos. Therefore, if it is an injury or surgery, it is often not necessary to practice in all four directions, but to specifically choose the direction in which the lower limbs can be practiced in several directions.
Compound straight leg lifting exercises while practicing many parts of the body
It is also important to note that if organizational conditions permit, there is no need to worry about it. This is, after all, a very safe exercise in which the knee does not have to move and does not have to bear weight. If this is not dare to practice, the future will be burdened, and the action of pressing the weight on the leg, such as going up and down the stairs, will not even dare. Of course, the function of normal life cannot be recovered at all.
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