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Find out here everything about Decline bench leg raises.
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In this article we are going to show you how to make Decline bench leg raises:
Summarized explanation
On a declined bench, we grasp the superior part of the bench, and elevate slightly flexed legs upwards and backwards.
Step by step
1-In a stretched position on a declined bench, grab the rollers with hands
2-Elevate legs until knees are near the face.
3-Lower legs in a controlled manner, sliding gently you back on the bench.
| Must Keep legs slightly flexed |
Don´t Lower legs in an uncontrolled way |
Tips Must raise legs without thrust, we elevate them what we are able to. |
Extended Explanation
Stretched on a declined abdominal bench, hands holding bars or rollers. Elevate legs passing the vertical line, and separate pelvis curbing the spine trying to touch head with the knees. This exercise is excelent for persons who have difficulty exercising the lower portion of the abdominals. Due to the dificulties, we recommend beginners to decrease the angle of declination of the bench.
Basic Muscles Explanation
Bench leg and hip elevations emphasize the abdominal rectus, especially on its lower zone. The abdominal rectus is a fine and long muscle located vertically in the abdomen, and is divided by tendon strings that give the zone the distinct divisions we usually see in a reduced middle zone.
Muscles & Joint Actions
When legs and hip elevate, the abdominals flexes the lumbar zone of the spine . The abdominal rectus contracts its inferior zone to produce a pure trunk flexion by the lumbar zone of the spine. On the other hand, the psoas iliac participates helping to elevate the legs from a horizontal to a vertical positon.
Sport Uses
Trunk elevations, crunches, hip elevations are beneficial in bodybuilding and fitness in general, to produce strong and well developed abdominals. The abdominals play an important role in spine flexions, an important action in gym, trampoline jumps, wrestle and martial arts. Also the abdominals are important to execute some sport abilities like pitching and batting in baseball, football kicks, javeline, and weight (golf and wrestle). The hip flexors have an important function in sports that imply racing and kicking (athletics, football).
Exercise Variation
Also Decline bench leg raises can be with a dumbbell between feet.
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