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Knees

abdominal muscles

Knees

Raising the knees in an emphasis is effective for working out the lower abdomen.

Starting position: put your elbows on a support, firmly press your lower back to the back:

- take a breath and pull the knees to the chest, rounding the back so that the abdominal muscles tighten more;

- exhale at the end of the movement.

Raising the knees in focus - exercise

abdominal muscles

This exercise develops muscles - the hip flexors, primarily the iliac-lumbar, as well as oblique and rectus abdominis muscles (their lower parts are especially intensively involved).

Options for the exercise - knee raises in emphasis:

1. For the isolated work of the abdominal muscles, it is necessary to reduce the amplitude of movement, without lowering the knees below the horizontal level, maintaining only a slight bend of the spine.

2. To complicate this exercise, do it with legs straight..

In this case, however, the sciatic-popliteal muscles must be elastic.

work abdominal

3. For additional isometric tension, you can hold the knees grouped at the chest for a few seconds..

Exercise Video - Knee Rises

Application exercises - knees upright

To: Everyone, from beginner to master.

When: At the beginning or end of a workout. The first exercise to work out the abdominal press. After raising the knees in emphasis, do leg lifts on an inclined bench.

How much: 3 sets of 20-40 reps.

TAGS:
abdominal muscles, knees emphasis, Raising knees, work abdominal