One of the most beneficial and effective exercises for many sports is the high hip lift. Consider the features of this exercise, its pros and cons.
Technique for performing high lifting of the thigh
Starting position: stand up straight, raise your right leg, bending it at the knee, while the right hand is pulled back in a straightened state. The left arm is bent at the elbow and is located at the level of the chest.
Then we change the legs, while changing the position of the hands to mirror. That is, now the Right leg is raised and the right hand is pulled back. The left arm is now bent at the elbow. It turns out that the hands work as when running, only more actively and expressively. To help the body balance.
Raise the thigh as high as possible. We do the exercise as often as possible. If you cannot do it often and high, then it is better to reduce the frequency, and not the height of the hip. This option will be more effective.
The body should be upright or slightly tilted forward. The main mistake in performing the "high thigh lift" exercise is that beginner athletes tilt the body back. In this case, there is an overstrain of the back press, and the load on the legs, on the contrary, decreases. Therefore, be sure to keep an eye on the case during execution.
The foot is placed exclusively on the toe. There are two good reasons for this. Firstly, in this way, the likelihood of injury is practically excluded, since if you put a sock on the entire foot, you can damage the joints and even get a concussion. Secondly, with this exercise, in addition to the hips and buttocks, which primarily work during the exercise, the calf muscles are also trained.
Pros and cons of exercise
High rise of the thigh is included in the warm-up exercises athletes and combatants. And also as one of the main training exercises in many team sports.
The main benefit of the exercise is that running with a high hip lifts practically all leg muscles, starting from the buttocks, and ending with the lower leg.
Considering that running with a high hip lift is a complicated analogue of easy running, then all advantages inherent in regular running can be safely attributed to the high rise of the thigh. If the exercise is performed in place, then raising the hip high becomes an analogue of running in place with all the advantages that result from this.
The disadvantages include the fact that the exercise is contraindicated for people with problems in the knee joints. Exercise primarily involves this particular joint. Therefore, any injury can get worse.
Also, if there are serious problems with the spine, then the exercise cannot be performed. Other contraindications are strictly individual.
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