Leg raises

Abdominal Muscles

THE MOVEMENT

Costal cartilages

Support the body by resting the elbows on the pads. Position the back against the V._

back support:

• Inhale and raise the knees to the chest, rounding the back In order to contract the abdominal core.

• Exhale at the end of the movement.

This exercise works the hip flexors, mainly the iliopsoas, and the obliques. It intensely works the lower part of the rectus abdominis. Variations:

HI To target the lower abdominal muscles, perform small flutters with the legs when rolling up the spine. [2] To make the exercise more intense, extend the legs horizontally. However, this requires flexible hamstrings. H Hold the knees to the chest for a few seconds with an isometric contraction.

Humerus

Costal cartilages

THE MOVEMENT

Clavicle Scapula

Vertebra

Sternum

Serratus anterior

Quadriceps

Patellar ligament Gastrocnemius Tibialis anterior Extensor dlgitorum longus Peroneus longus Soleus

Flexor digltorum longus Peroneus brevis

Extensor hallucis longus

Latlssimus dorsi

Serratus anterior

Rectus abdominis, under the aponeurosis

External oblique

Anterior superior lilac spine

Gluteus medlus

Sacrum

Iliopsoas Pyramidalis, under the aponeurosis Tensor fascia lata

Fascia lata, iliotibial band

12th rib Vertebra Psoas minor lliacus Psoas major Pubic symphysis Greater trochanter Pectineus Lesser trochanter Adductor longus Gracilis Sartorius Femur Patella

Tibial tuberosity

Iliopsoas

Sacrum Pubic symphysis

Head of femur

Iliopsoas

Psoas lliacus

ILIOPSOAS ACTION

Psoas Muscles

ABDOMINAL-LUMBAR EQUILIBRIUM

VARIATION

Alternately raising the legs to the left and then to the right side uses the internal and external obliques more intensely.

Hang from a chin-up bar:

• Inhale and raise the knees as high as possible by rolling up the spine and bringing the pubis toward the sternum.

• Exhale at the end of the movement.

This exercise uses the iliopsoas, rectus femorls, and tensor fascia lata when you raise the legs and the rectus abdominis and, to a lesser degree, the Internal and external obliques when you bring the pubis toward the sternum. Small leg flutters without lowering the knees below horizontal focus the effort on the abdominal core.

VARIATION

Alternately raising the legs to the left and then to the right side uses the internal and external obliques more intensely.

hanging leg raises

Hypertonic spinal erector muscles create an excessive lumbar curve.

Hypotonic abdominal muscles create abdominal ptosis.

Kyphosis (rounding of the upper back)

Hypotonic spinal erector muscles with loss of lumbar

ABDOMINAL-LUMBAR EQUILIBRIUM

Balance the work between the abdominal muscles and the erector muscles of the spine. Hypotonicity or hypertonicity of either of these muscle m groups can lead to poor posture, which over time can

[Wer~ cause injury, tonic '

abdo- Example muscles Hypertonicity of the lower part of the erector muscles of the spine (lumbosacral mass) associated with hypotonicity of the abdominal muscles leads to hyperlordosis with abdominal ptosis (sagging). If addressed in time with exercises to strengthen the abdominal core, this postural fault can sometimes be corrected.

Conversely, hypertonic abdominal muscles associated with slack erector muscles, especially in the upper part (spinalis thoracis, longlssimus thoracis, iliocostalls thoracis) leads to kyphosis (rounding of the upper back) with loss of the lumbar curve. This postural fault can be corrected with exercises to strengthen the erector muscles of the spine.

Rectus abdominis External oblique Quadriceps, rectus femoris

Gluteus medius Tensor fascia lata

Fascia lata Greater trochanter Gluteus maximus Biceps femoris, long head Semitendinosus Semimembranosus Gastrocnemius, lateral head Soleus

Quadriceps, vastus intermedius Extensor digitorum longus Peroneus longus Tibialis anterior Tibia

Peroneus brevis

Quadriceps, vastus lateralis

Biceps femoris, short head #

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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