When a person wants to lose weight, build muscle mass, that is, make his body beautiful, he is recommended to go in for sports. Indeed, the simplest exercises can change your figure for the better.
People who do not have problems with excess weight, for the most part, do not attach importance to physical activity. They think that if the figure is in order, it is not necessary to play sports. This is wrong. There are a lot of exercises aimed at improving health.
Therefore, even if you are not trying to lose weight, you still need to exercise. Again, with the busy schedule of a modern person, it is difficult to allocate at least an hour to exercise. There is an exit.
The most useful and simple exercise is to lie upside down. To perform it, you do not need any sports equipment, not even sportswear, it is only important that there are no tight elastic bands that will impede blood circulation.
If you are still unsure whether you should do this exercise, then 10 reasons to lie upside down will help you make the right decision.
Relieves swelling
Many suffer from edema, but try not to pay attention to it. Most of them think: “And so it will pass.” Of course, it will pass, but isn’t it better to help your body fight this unpleasant phenomenon? After all, sometimes swelling not only spoils the appearance of your legs, but causes discomfort and even pain.
Edema is caused by fluid that accumulates in the tissues of the human body during the day. You just need to change your body position, and the blood flow will improve and the symptoms of swelling will subside.
If you have a sedentary job, or are on your feet all day, eat poorly, take medications that cause swelling, suffer from kidney disease, and all this is accompanied by swelling, do this exercise daily.
Good for hemorrhoids
For those who suffer from hemorrhoids, leg raises are an excellent exercise. They will help you feel relieved. For athletes, leg raises work wonders for muscle recovery by stretching the hamstrings and relieving tension in the legs.
If you still doubt the effect of this simple exercise, just try it. There is no guarantee that it will help you the first time. Give this activity one week, and then pay attention to how you feel. I am sure that you will be pleased with the result, because it has a very beneficial effect on your health. Recommend this exercise to your friends and family members who suffer from leg pain, wear heels, or have hemorrhoids... They will thank you!
If you try this exercise, be sure to leave a review in the comments so other readers can know for sure whether it works. Do not keep your legs elevated for more than twenty minutes. Don't forget about the pillow that needs to be placed under your back. Choose it medium soft. Hands should lie on the floor - either adjacent to the body, or spread to the sides, or directed upward. Consult a professional before attempting this exercise.
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Reduces fatigue and heaviness of legs
Lying upside down is useful not only for swelling, but also for heaviness and fatigue in the legs. If you walk a lot, your shoes are uncomfortable and by the evening you begin to understand the prisoners who lived several centuries ago. After all, their legs were shackled. Make it a habit to lie upside down every day.
Blood circulation will improve, you will feel how fatigue is receding. By the way, exercise can fight not only fatigue, but also restless leg syndrome. This disease often affects older people, mainly women. They feel a lot of tension in their legs, making it difficult to fall asleep. Lie with your feet up, and such problems will never affect you.
Soothes swollen feet
This exercise will reduce swelling in the lower extremities and can be therapeutic after sitting or standing all day. It is also an excellent remedy for leg swelling during long flights. If you fly frequently for business, you know what we mean.
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Promotes better blood circulation
The heart muscle is subjected to severe stress every day. It pumps more than 7 thousand liters per day. In some cases, blood circulation may be impaired.
The most common causes of the disorder: pregnancy, poor lifestyle, excess weight, sedentary or standing work. In this case, the feet up position is the best helper. Blood rushes to the upper part of the body, it is enriched with oxygen. It is also distributed evenly throughout the body.
Reduces back pain
People with back pain should often lie with their legs up. The back may hurt due to inflammation of the sciatic nerve, intervertebral hernia, sprain, arthritis. In any case, if the pain is severe, you should consult a doctor. If the doctor does not find anything serious, this pose will help alleviate the condition.
In the normal position, the spine experiences enormous stress. In the lying position, the load decreases and the spine rests. When performing the exercise, choose a hard surface. Do not lie down on a soft sofa, rather lie down on the floor and stretch your legs up along the wall.
We increase the mobility of the hip joints using video instructions
“Research has shown that exercises such as squats, lunges and calf raises work best on the leg muscles,” says Brad Schoenfeld, exercise physiologist and author of Love Your Legs. “However, many women do not include them in their workouts for fear of pumping up their lower body. But this is nothing more than a myth; there is not enough testosterone in their body to build large muscles. The secret to the right workout for sexy legs is the right combination of exercises. Our workout is more than just a set of movements, it is designed in such a way as to engage various muscle fibers, forming the ideal relief.”
How it works.
Perform the complex 3 times a week, do all exercises sequentially, resting 30 seconds between them.
You will need.
A chair, 3 kg dumbbells and a towel.
2 of 9 | Lunge Squats
Place a chair about 2 meters away from you. Turn your back to him, place your hands on your hips, and take your left leg back and place your foot on the seat of the chair. Squat down with your right leg bent at a 90-degree angle. Make sure that the knee of the supporting leg does not go beyond the line of the foot. Make the exercise more challenging by bending your leg to only 45 degrees on the second rep and lowering yourself into a half squat.
3 of 9 | Bent Squats
Stand on the right side of the chair, place your feet width apart, and place your right hand on the back of the chair. Rise up on your toes (lift your heels off the floor) and bend your knees at an angle of 90 degrees, at the same time lean back 45 degrees: your body forms a straight line from your knees to your shoulders, your abs tense.
Return to a vertical position, remaining balanced on your toes. Perform 2-3 sets of 15-20 repetitions.
4 of 9 | "Pistol"
Stand straight, feet shoulder-width apart, bend your elbows and bring your hands clenched into fists in front of you to chest level. Raise your right leg forward, keeping it at a height of 10-15 cm from the floor, legs slightly bent at the knees.
Squat down with your left knee bent 90 degrees while raising your right leg straight to hip level. If you find it difficult, you can lower your foot closer to the floor, but try not to put your heel on the floor.
Perform 15-20 repetitions, then change legs. Do 2-3 approaches.
5 of 9 | Dumbbell Squats
Stand straight, place your feet wider than your shoulders, spread your toes to the sides, hold one dumbbell with both hands in front of you at chest level, elbows bent and spread to the sides. Squat down with your knees bent 90 degrees. You can make the exercise more difficult by jumping back to the starting position.
Perform 2-3 sets of 15-20 repetitions
6 of 9 | Three Way Lunge
Stand straight, place your feet shoulder-width apart, clasp your hands at chest level, elbows bent and spread to the sides. Lunge forward with your left leg (the angle behind your knees is 90 degrees). Return to the starting position. Now lunge with your left leg to the left (pictured), with your right leg straight and your left leg bent at 90 degrees. Return to the starting position. Lunge your left leg backwards to complete 1 rep. Repeat the sequence on your right leg.
Perform 2-3 sets of 15-20 repetitions, alternating sides.
7 of 9 | "Good morning"
Stand straight, place your feet shoulder-width apart, hold the dumbbell horizontally with both hands on the floor at the chin line, press your elbows to your sides. Keeping your legs straight and your arms in position, tighten your abs and lean forward from your hips (back almost parallel to the floor). Return to the starting position.
Perform 2-3 sets of 15-20 repetitions.
8 of 9 | Single leg deadlift
After the holidays, each of us notices that the stomach no longer looks as attractive as in the summer, for example. After all, in the summer we go to resorts and look perfect. It's time to return your belly to its beautiful shape. Stop being lazy! We have found very effective exercises for you. By doing them 3-4 days a week, you will make your tummy flat and strong. Let's begin!
1. Angle 90 degrees
Lie face up on the mat, bend your knees and feet at an angle of 90 degrees. Extend your arms and touch your palms to your upper thighs. Take a deep breath. As you exhale, tighten your abdominal muscles as much as possible, pressing your back firmly to the floor, touching your palms to your legs (note: your legs should not move). Hold for 1 count and then relax. Do three sets of 10 repetitions in a row. If you want to make the exercise more difficult, lift your head and shoulders off the floor each time you press your palms to your thighs. As you exhale, lower your upper body. What’s most interesting is that thoughts during the exercises are also very important: imagine that you are drawing in your abdominal muscles from your upper abs to your navel, as if you were trying to pull on very tight jeans.
2. Resistance
We lie on our backs, lift our head and shoulders off the floor, curl up on top of our chest, and look at our legs. With your palms clasped together, rest on the thigh of your right leg, which is bent at the knee. In this case, the left leg is raised at a slight angle parallel to the floor. Most importantly, your arms should provide as much resistance as possible to your leg. Perform three sets of 10 repetitions in a row. For those who like it more difficult: keep both legs straight, pressed against the top of your thighs, while performing the scissoring movement. During physical activity, imagine that you must press your leg to your back using your abs. At the same time, focus on resistance, which is done not only by your arms, but also by your abs.
3. Writing letters
At first glance, this looks like a fairly simple exercise, but believe me, it will make excess fat deposits disappear before your eyes. To do this, sit on the floor, knees bent, feet on the ground. Bend back to lift your upper body on your elbows (keep your back up) with your palms facing down. Raise your legs at a 90-degree angle (knees should touch) with your toes pointed. Slowly lower your legs (both hips should remain on the ground). Keeping your legs at right angles, lower them, then lift them up to the right, as if writing the English letter “U”. Repeat the exercise 20 times, alternating sides each time. Those who are not strong enough can perform a more difficult task - try to straighten their legs as far as possible (or even completely). As for thoughts: try to focus on breathing, which promotes proper tension in the abdominal muscles.
4. Raise ourselves
This exercise is also not one of those that is not as easy to do as it seems. At the same time, not only the abdominal muscles, but also others, are tensed. How to do it: Sit on a mat with your legs extended and your hands at the sides of your hips. Tighten your abs and lean on your hands, while smoothly begin to lift your torso a few centimeters above the surface. Bend your knees slightly, keeping your heels on the ground. Inhale - press your abs as close as possible to your back, exhale - fully extend your legs and try to stretch your hips beyond the line of your shoulders. Hold this position for 1 count. Next, bend your knees and return your hips to the starting position, gently lowering yourself to the floor. Perform three sets of 10 repetitions. Focus on lifting your hips with your abs, with your arms and legs just for support.
5. Double Strike
This effective two-in-one exercise will double your chances in the fight for perfect abs. To perform it, lie on your back, arms at your sides. Extend both legs up toward the ceiling, crossing your right leg with your left (classic scissor exercise), toes pointed. At this time, tighten your abdominal muscles as much as possible. Inhale - lower your legs 45 degrees, exhale - lift them above your head as if you are aiming with your toes to where the wall meets the ceiling behind you. Raise your hips, placing your hands on the floor for support. Pause briefly and slowly lower your back, moving your legs back to the starting position. This all counts as one repetition. For a good effect, you need to do three sets of 10 such exercises. If you suddenly find this too difficult, you can simplify the task by doing the exercises separately, rather than in combination.
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Ab exercise number one:
With this exercise you can work out both the upper and lower abs very well.
Lie on your back with your arms along your body, palms down. As you inhale, raise your legs as slowly as possible at the same time as your shoulders. Do not lift your lower back off the floor. Raising your legs approximately 90 degrees, hold your breath while tensing your abdominal muscles as much as possible. As you exhale, slowly lower your legs down.
Ab exercise number two:
pumping up the oblique abdominal muscles.
Lie on your back, bend your knees and pull them towards your buttocks, with your heels firmly pressed to the floor. Raising your shoulders, try to touch your right heel with your right hand, and your left heel with your left hand.
Ab exercise number three:
lying on your back, raise your legs, bent at an angle of 90 degrees to the plane of the floor. There is also a 90 degree angle between your legs and body. Hands behind your head. Raising your shoulders, try to reach your right elbow to your left knee and vice versa. That is, perform twisting. This exercise helps to pump up the oblique abdominal muscles.
Ab exercise number four:
lying on your back, spread your arms to the sides. This hand position will help you stabilize your body. Raise your straight (or slightly bent) legs at an angle of 90 degrees and move your legs left and right, trying to touch the floor with them. But try not to lift your lower back off the floor. And don’t be discouraged if you can’t touch the floor with your feet: this exercise also works as a stretch for the back muscles and over time you will succeed.
Ab exercise number five:
For this very effective exercise you need a horizontal bar. Or a Swedish wall. Hanging on the horizontal bar with your arms outstretched, try to raise your legs as high as possible. Ideally - up to the horizontal bar. Funny? But some people succeed, why are you worse?
Ab exercise number six:
This is one of the variations of the previous exercise, a slightly lighter version. You need to raise your knees, not your straight legs, to your chest (that is, your legs are bent). These exercises are good because by pumping up your abs, you simultaneously stretch your spine under the weight of your own body, which is extremely important for back health. And you strengthen your hands, which is also useful, right?
Ab exercise number seven:
for the very busy or the very lazy.
On the way to work or home, on the subway or minibus, sitting at the computer or finishing cooking borscht, rhythmically contract or relax your abs. Try to pull your abs in as deeply as possible, holding your breath as you tense.
Ab exercise number eight:
pump up your abs without looking up from your favorite TV series. Sit on the edge of a sofa or chair, rest your hands on it, raise your legs in front of you. Bend and straighten your legs, trying not to touch the floor with your feet.
Ab exercise number nine:
Lying on your back, put your feet up on the sofa. Cross your arms across your chest and lift your torso, trying to touch your knees with your hands.
Ab exercise number ten:
get on all fours, your back should be straight, make sure that there is no deflection down and “wheel” up. It is very important! Exhale completely and pull your stomach in as much as possible. When you feel like your stomach is stuck to your spine, hold your breath for about 15-20 seconds. Then relax and take a breath.
ATTENTION! BEFORE USING ANY DRUG, METHOD OR TREATMENT METHOD, ALWAYS CONSULT WITH YOUR DOCTOR!
A few more articles from the section “
And, oddly enough, it’s us again, welcome! Today is about raising your legs in a lying position.
Wednesday on the calendar 16
November, which means it’s time for a technical note on . After reading, you will learn everything about the muscle atlas, the advantages and technique of performing the exercise, we will also find out the degree of its effectiveness and the advisability of including it in your press training program.
So, take your seats, we're starting.
Promotes quick relaxation
This exercise can replace yoga classes; it promotes quick relaxation. Tense muscles relax, blood circulation normalizes, and the brain is saturated with oxygen.
Lie with your feet up for just 20 minutes and you will immediately feel different. This pose is recommended for people who suffer from insomnia. The body will not experience any unpleasant sensations, in a short time you will rest, relax, and be able to fall asleep.
Execution technique
Consider the classic performance of lying leg raises:
- Lay out a gymnastics mat. Take a lying position on your back.
- Relax as much as possible. Place your hands under your lower back, palms down (you can place a small cushion under your lower back). Straighten your legs and close them together. This position is the starting point.
- As you exhale, raise both legs up, maintaining a 90-degree angle. Don't bend your knees. At the end point, linger for 1-2 seconds.
- As you inhale, slowly lower your lower limbs, trying not to touch the surface. The approximate distance from the floor to the heels should be 15-20 cm.
- Repeat the required number of approaches.
You can clearly see the technique of performing the exercise in the video below:
https://youtu.be/ayS0cvDQ6tg
Improves digestion
This pose is especially useful for overweight people. They may even lose a little weight, although everyone else should also stand in this position more often. The fact is that this pose promotes better absorption of nutrients entering the body.
In addition, there is an outflow of blood from the lower extremities, resulting in increased smooth muscle tone and improved intestinal motility. Therefore, for those who suffer from constipation, it is better to do this exercise instead of laxatives. This way you can establish regular bowel movements without pills.
Reduces pain during “critical days”
Many women suffer from severe pain during menstruation. Some people take pills, others endure it. You can reduce pain by lying with your feet up. In this position, the stomach relaxes as much as possible, and discomfort disappears.
Many women avoid physical activity on “these” days. Don't be afraid, especially since this is just a pose, not jumping and swinging your legs.
For example, yogis not only do not prohibit doing exercises on critical days, but also strongly recommend them. And this pose can replace a whole complex, a full-fledged lesson. Try it and you will feel that it has become much easier for you.
Calms the nervous system
It was already noted above that the position with your feet up helps to relax the body. This exercise also calms the nervous system. As you lift your legs up, begin to breathe slowly and deeply. Calm breathing helps reduce nervous tension.
People who are nervous and worried a lot during the day should practice this exercise daily. By the way, yogis believe that this exercise can change the polarization of energy outflows. In their opinion, negative energy comes from the earth, positive energy from space. With this pose, a mixture of these energies occurs. That is why it has such a strong healing effect.
Relieves stress and anxiety
If this pose relieves nervous tension, it is logical to assume that the person gets rid of unnecessary worries and calms down. The anxiety subsides. When a person is under the influence of stress, his blood pressure decreases, his appetite disappears, and fatigue accumulates.
The feet-up position relaxes the body and mind. Some even manage to achieve a meditative state. Just for the exercise to work, try not to think about work, about a quarrel with your loved one, or about the lack of money. It is very important that at this moment you “take a break” from all your problems, think about pleasant things or completely “turn off your head.”
Steps to doing vertical splits at home
Step 1: Flexibility Exercises
Correct tilt is the basis of all yoga asanas, where the hips approach the body closer than 90 degrees.
If a person manages to raise his legs while lying perpendicular to the floor, then he can begin to work on the correct inclination:
- sit on the floor, bring your legs straight;
- bend at the waist so that the pelvis tilts forward;
- feel that the pelvic bones rest against the surface of the floor.
Then you need to bend forward, but not at the expense of the lower back - this is fraught with pain and muscle spasms. The tilt is performed by rotating the muscles of the back of the thigh through the hip joint, achieving complete contact between the abdomen and the front of the thighs. You cannot bend over forcefully so that a bump is formed in the lumbar region. To bend over correctly without overloading the lower back, you need to place a towel or blanket under the ischial tuberosities, then the pelvis will tilt forward and the load will transfer to the hips.
Step 2: Checking the Tilt Correctly
The exercise is not about reaching the floor with your hands, but about doing it with the correct technique.
Squat down slightly, bending your knees, bend over and place your stomach on your thighs. Grab your feet or fingers, straighten your knees, maintaining an inclination and touching your stomach with your thighs.
The correct tilt is carried out by bending the hip joints: if you run your hand along the lower back, you should feel two tubercles of muscles. If the curved vertebrae stick out upward, it means that the tilt is done incorrectly - at the expense of the lower back.
Accelerates recovery processes
Another undeniable advantage of this exercise is the acceleration of recovery and healing processes. This position is recommended for patients after surgery to remove varicose veins.
Of course, you should not attempt any exercise without your doctor's permission. By the way, with this exercise you can work all the muscles of your legs. Only for this you will have to not only lie down, but spread your legs to the sides and make rotational movements.
25 2
What you will need
- Flexibility. Personally, I followed this regimen before I was able to perform this stretch brilliantly! Run in place for one minute.
- Sit on the floor and spread your legs apart as wide as possible. Bend left, right and center for 20 seconds. Socks are straightened.
- Make a double fold (feet together; touch your toes).
- Perform lunges. Perform lunges on both legs, otherwise your legs will not be equally stretched. From a lunge, lift your buttocks up, straightening your knees. Bend toward each leg, touching your chest with your thighs. This way you will stretch your back and thighs.
- Now sit on the floor and press one of your legs towards you and keep the other straight. Place your chest on the thigh of your straightened leg. Do the same on the other leg.
- Do the splits. Pull your toes up and don't turn your hips out, as they should be straight.
- Complete the bridge.
- Do lunges.
How to train muscles so that the leg rises high? Some say that a high leg lift can be developed with the help of an elastic band, that is, the leg must be raised with an elastic band tied to the floor, or wherever else, and this is how the muscles responsible for holding the leg at height are developed. Increased load, so to speak.
It turns out, accordingly, that the muscles work whether you like it or not. It is necessary to regularly pull the splits while lying on your back, and also hold your leg with your hand while standing, then release your hand and hold your leg as long as possible. Also try doing grand batmans (this is from the field of ballet) by lifting the working leg off the barre, and not from the floor. The main thing is to lift the leg in a reverse direction, because at the top of the leg there are thick tendons. And if they curl inward (this is when you especially put your butt back), then they don’t let your leg go up. Twist your heel up, then your pelvis automatically moves forward, and lift your leg. And also make sure that the thigh of the working leg (that is, the side of the body itself) does not rise; move the center of gravity to the supporting leg. And stretch your foot and knee tightly. And actually lift it with the very end of the stretched foot. This all fully applies to choreography in artistic gymnastics. If you strain your leg or muscle while doing exercises, here are some tips on how to cope with pain from muscle strains. When playing sports, getting a dislocation or sprain is not difficult. Especially if you start doing something on the muscles of the legs and arms, abdomen, and back that are not warmed up. In order to avoid injuries, it is necessary to warm up and stretch. If trouble occurs and you get a sprain, then there are many creams and ointments for these cases. Just for tired, sore muscles - ballet massage cream. This cream with camphor smells terribly wild, of course, but it helps. This is a cooling cream, you can also use salt baths. For sprains, doctors usually recommend cooling ointments and creams, like finalgel, and always a bandage and absolute rest. Doctors do not always correctly distinguish between a sprain (essentially the same tear, but an incomplete ligament) and a separation of the tendon from the bone (this also happens in the hip joint, God forbid anyone gets hurt). Therefore, in case of severe injuries, only run and crawl to a good specialist. You can also use Arpisatron - this is an ointment based on bee venom, a magnificent thing. You need to smear and wrap the sprained area. Then, fir oil with honey and sandalwood oil also helps very well, and you also need to wrap the problem area very well.
The vertical split or yoga asana called urdhva prasarita padasana is a challenging exercise performed by gymnasts and dancers to increase the amplitude of their leg swings. You don't need to be able to do a 180-degree cross split to do a side split, but you do need to have enough muscle flexibility to bend over and touch the floor while keeping your legs straight.
