Kuongeza uzito wa mguu

Learn how to do Kuongeza uzito wa mguu with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4 Abs Hip Flexors Dumbbells

Kuongeza uzito wa mguu is a Dumbbells exercise that primarily targets the Abs, with secondary activation of the Hip Flexors. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..

How to Do Kuongeza uzito wa mguu

A core exercise where you lift your legs while holding a weight between your feet to increase resistance.


💡 Instructions:


  • Lie flat on your back with your legs extended and a weight secured between your feet.

  • Keep your arms by your sides for stability.

  • Engage your core and lift your legs until they are perpendicular to the floor.

  • Lower your legs slowly without letting your feet touch the ground.

  • Repeat for the desired number of reps.


⚠️ Common mistakes:


  • Arching the lower back during the movement.

  • Using momentum instead of controlled movement.

  • Letting the weight slip due to poor grip.

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Muscles Worked by Kuongeza uzito wa mguu

Primary Abs
Secondary
Hip Flexors

Equipment

  • Dumbbells

Calories Burned Doing Kuongeza uzito wa mguu

Calorie Calculator

MET 4
Estimated burn
140 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Kuongeza uzito wa mguu

Type
Dumbbells exercise
Primary muscle
Abs
Secondary muscles
Hip Flexors
MET value
4
Calories (30 min, 70kg)
≈ 140 cal
Video quality
4K with male and female demonstrations

FAQ: Kuongeza uzito wa mguu

What muscles does Kuongeza uzito wa mguu work?

Kuongeza uzito wa mguu primarily targets the Abs, with secondary engagement of the Hip Flexors.

How do you do Kuongeza uzito wa mguu correctly?

A core exercise where you lift your legs while holding a weight between your feet to increase resistance. 💡 Instructions: Lie flat on your back with your...

Is Kuongeza uzito wa mguu good for beginners?

Kuongeza uzito wa mguu has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Kuongeza uzito wa mguu?

Kuongeza uzito wa mguu requires: Dumbbells.

What are the benefits of Kuongeza uzito wa mguu?

Kuongeza uzito wa mguu strengthens the Abs, engages the Hip Flexors.

What exercises are similar to Kuongeza uzito wa mguu?

Similar exercises to Kuongeza uzito wa mguu include Kutambaa kama dubu, Kutambaa kama dubu – Magoti ya chini, Crunch ya baiskeli, Bird Dog – Kiwiko hadi Goti.

Is Kuongeza uzito wa mguu better than Kutambaa kama dubu?

Both Kuongeza uzito wa mguu and Kutambaa kama dubu target the Abs. Choose based on your available equipment and training goals.

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