Health & Fitness

Effective method of hanging knee raise

Effective method of hanging knee raise Explains muscle training method to train the lower part of the rectus abdomen muscle
Effective method of hanging knee raise Explains muscle training method to train the lower part of the rectus abdomen muscle

Explains muscle training method to train the lower part of the rectus abdominis muscle

What is “Hanging Knee Raise” training for the lower rectus abdominis and iliacus muscles? We will give a thorough lecture on the correct form and tips of the menu that is supported by many muscle tremors, and tips on how to effectively enlarge muscles. Get the ideal six pack with a highly accurate training method!

Table of contents

Efficiently finish the rectus abdominis muscle with a tack crunch

Can the iliopsoas muscle be trained by the hanging knee raise?

What are the tips to improve the effect of hanging knee raises?

① Do not shake your body

② Slowly when you lower your feet

③ Contract your abs and lift your knees

④ Do not lower your face

Tighten your belly with a hanging knee raise

Efficiently finish the rectus abdominis muscle with a tack crunch

Effective way of hanging knee raise

“Hanging knee raise” is a training to perform knee raise while hanging on a chinning machine. Similar to dragon flag and reverse crunch, it is a training that can focus on the lower part of the rectus abdominis muscle.

This time, I will explain in detail from the hanging knee raise form to the training menu and the tips to improve the effect, which can train such lower abdomen smoothly. Master the points well and aim for muscle hypertrophy in the lower abdomen.

Can the iliopsoas muscle be trained by the hanging knee raise?

Effective way of hanging knee raise

The iliopsoas muscle consists of three types of muscles, the psoas major muscle, the iliacus muscle, and the psoas minor muscle, and is an important muscle in the trunk. Can you train such a psoas major muscle? I often hear the question, but in conclusion, the hanging knee raise trains the iliopsoas muscles!

However, please note that the hanging knee raise is a training aimed at stimulating the lower part of the rectus abdominis muscle, so it can only be trained as an auxiliary muscle.

Effective way of hanging knee raise

First, let’s study the hanging knee raise form. The effectiveness of any strength training depends on the form. for that reason. Let’s acquire the correct form and work out efficiently.

Correct form of hanging knee raise

Prepare a chinning machine

Spread your hands slightly wider than your shoulders and hang on the chinning mine

At the time of (2), relax your shoulders

Stick your legs together without opening them (* set position)

Raise your knees to attract your abs

Firmly fix your upper body when raising your knees

Raise it to the last minute and stop

After stopping, slowly lower your legs

Firmly return to the set position

The important thing about the hanging knee raise form is

Raise your knees closer to your abs

When raising your knees, keep your upper body fixed

Make a stop time after raising it to the limit

These are the above three. Hanging knee raises put more load on your abdominal muscles than knee raises on the floor, so you tend to assist with your upper body muscles. Therefore, always keep your upper body relaxed and train with the image of attracting only your knees.

Effective way of hanging knee raise

After learning about the correct form of Hanging Knee Raise, we’ll take a closer look at the actual Hanging Knee Raise training menu. It’s hard to get injured, but be careful not to overdo it.

Hanging knee raise training menu

Hold the set position firmly

Raise your knees closer to your abs

Raise it to the limit and stop for 2 seconds

After stopping, slowly return to the set position

Repeat this operation 10 to 15 times

Interval (1 minute break)

Adjust your breathing and see if your abs are stimulated

If stimulated, do the same for the remaining 2 sets

Training end

If you don’t feel much irritation after doing one set of muscle training, not just hanging knee raises, stop training and recheck your form. It is important to round up early, as stimulating another muscle with the wrong form can lead to injury.

What are the tips to improve the muscle training effect of Hanging Knee Raise?

Here are four tips to improve the training effect of Hanging Knee Raise. Please master all the tips and perform an efficient hanging knee raise.

① Do not shake your body

A common feature of Hanging Knee Raises and Hanging Leg Raises is that your body moves back and forth. If your body shakes, it may recoil. Therefore, we will train so as not to shake the body as much as possible. To avoid shaking your body, move your upper body slightly backwards to keep your center of gravity in the center when you raise your knees. You will get used to it little by little, so please try it.

② Slowly when you lower your feet

This is the same trick as knee raises, but when you lower your legs, imagine that your rectus abdominis muscles are slowly stretched. Basically, muscles repeatedly contract and stretch to enlarge. Therefore, no matter how much the rectus abdominis muscle is contracted, it will be difficult to grow unless it is stretched. Let’s train firmly without cutting corners in the stretching movement.

③ Contract your abs and lift your knees

The most important trick in hanging knee raises is to lift your knees with your abs. Many kintore beginners tend to use the quadriceps (thighs) to lift their knees, but that doesn’t help the abdominal muscles. Use your abs to raise your knees for good stimulation.

④ Do not lower your face

If you lower your face, your back may bend and cause back pain. Always keep your line of sight straight when doing a hanging knee raise.

Also, if you get tired and naturally become stooped, it is recommended that you stretch your chest lightly and stretch your back.

Tighten your belly with a hanging knee raise

We gave detailed lectures on the correct form of hanging knee raises, training menus, and tips for doubling the training effect. Add hanging knee raises to your daily workouts to properly stimulate the lower rectus abdominis muscles and tighten your abdomen!

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