Leg Raises

leg raises

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

On your elbows with your back on the backrest :

  • Inhale and back up your knees to your torso by rounding your back to feel your abs contraction.

  • Exhale at the end of the movement.

This exercise works the hips flexors, mainly iliopsoas, obliques and rectus abdominis (it’s the inferior part of the rectus abdominis which works intensely).

leg raises

action iliopsoas muscle

Variant

  1. To target the work on abs, it’s advisable to make small swings of legs with your rounded back, without ever lowering your knees below the horizontal.

  2. To increase the intensity, the movement can be done with your legs stretched but it’s necessary to have a good hamstrings flexibility.

  3. You can keep your knees grouped to your torso for a few seconds to have an isometric contraction.

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-Steph

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Pec Deck Rear Deltoid Lateral

pec deck rear deltoid lateral

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Sit on the machine with your torso on the backrest. With your arms outstretched takes the handles :

  • Inspire and spread your arms to straighten your shoulder blades at the end of movement.

  • Exhale

This exercise works your posterior deltoid, infraspinatus and teres minor muscle. And at the end of the movement when you shoulder blades are tightened, it works your shoulder blades, trapezius and rhomboids.

Share this article if you think it can help someone you know. Thank you.

-Steph

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