Nâng Chân Co Gối Nằm Lever
Dụng cụ
Place your arms by your side, pressing your palms into the floor for stability.
Engage your core and slowly lift your hips off the floor, bringing your knees towards your chest.
Pause at the top of the movement, making sure to keep your core engaged and your back flat against the mat.
Slowly lower your hips back down to the starting position, ensuring you maintain control throughout the movement. Repeat this exercise for the desired number of repetitions.
Mẹo hay
Knee Bend: Keep your knees bent at a 90-degree angle throughout the exercise. This can help to reduce strain on your lower back and make the exercise more effective. A common mistake is to straighten the legs, which can increase the risk of back injury. Core Engagement: Engage your core muscles before lifting your legs. This helps to protect your lower back and makes the exercise more effective. A common mistake is to lift the legs without engaging the core, which can lead to lower back strain. Controlled Movement: Lift your legs in a slow, controlled manner, using your abdominal muscles rather than momentum. Lower them back down just as slowly. Avoid letting your legs drop quickly, as this can strain your back and reduce the effectiveness