How to train iliacus strength? There are many training methods. Among these methods, some methods are very effective and some are not so effective. However, many people do not know the training methods for iliacus strength. Of course, Someone understands. So, what are the training methods for iliacus strength? Let’s take a look at the methods below!
1. Lying on your back, tuck your abs and raise your legs
The sport of chain explosion At this time, everyone needs to lie on a mat first, with both hands on top of the head to fix it. At this time, our ankle joints also need to be fixed, the knees should be kept straight, and the legs should be contracted and lifted. When the thighs are close to the abdomen, the legs are slowly lowered. At this time, there is a certain tension in the abdomen, and the speed of lowering the legs can be slowed down. When the legs reach above the chest. If there is someone around you who can help us, we can ask our companions to help us push the insteps of our feet to practice. If you practice falling against the push of your partner, the effect will be more obvious. If the partner gently pushes the practitioner's instep, and the practitioner appropriately resists the partner's push before falling, the effect will be more obvious.
2. Lift or bend the legs while hanging from the ribs
This exercise requires you to lean on the ribs first, and then hold your hands upright, so as to ensure that the body is fully suspended. . When raising the legs, try to keep the legs parallel to the ground, and then slowly bring the legs as close to the chest as possible. When the movement is restored, the calves can also be straightened or relaxed and drooped naturally.
3. Half-high leg-raising running with bandage traction
This exercise method is actually the most effective among the three exercises, because its exercise effect is actually the same as when we are running. The exercises are almost the same, without destroying the structure of running movements. It is best for everyone to use elastic bands when exercising, and we must have a certain speed when pulling. It will not be good if the speed cannot keep up during practice, so the two people must coordinate well. The practitioner's arms coordinate with the running of the lower limbs and swing accordingly. This effect is very good.