Lifting legs while hanging on the crossbar program. Hanging leg raises for effective abdominal work. Raising bent legs while hanging on the bar

Hanging leg raises are one of the key exercises for. When performing it, both the upper and the Bottom part rectus abdominis muscle. At the same time, the complexity of the exercise and the level of muscle involvement depends on whether the legs are raised straight or bent at the knees.

If you follow the correct technique, this exercise helps you quickly achieve sculpted abs and define your six-pack. However, we note that as such it does not burn fat, but only strengthens muscles. To get rid of subcutaneous fat on the abdomen you will need.

It should also be mentioned that no correct execution Hanging leg raises can cause pain in the lower back and lower back. It is important to ensure that the load falls specifically on the abdominal muscles, and not on other muscles.

Upper or lower press?

Leg Raise Trainer

When performing leg raises in the simulator, when you lean on your arms bent at the elbows and lift your legs (most often push-ups are also performed in this simulator), mostly the anterior thigh muscles are involved in the work.

The reasons are trivial - the trainees do not raise their legs high enough; in addition, by lifting the lower back from the back in an attempt to create additional tension for the abdominal muscles, they involve the leg muscles even more in the work.

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Hanging leg raises - best exercise to create the “belt of Adonis” and work out lower muscles belly. The ideal movement is to lift the legs above the horizontal by twisting the pelvis. Performing exercises in a simulator is most often incorrect.

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Despite the abundance of abdominal exercises, crunches are truly effective. All other movements are just one of the variations of twisting. The article will tell you about hanging leg raises, as an advanced version of reverse abdominal crunches.

Reverse crunches: features of the exercise

The rectus abdominis muscle is a solid, flat muscle that runs from the sternum to the lower abdomen. The treasured cubes are formed due to the transverse intersection of the rectus abdominis muscle with tendons. The main thing is that IMPORTANT What you need to understand is that any muscle (including the rectus abdominis) cannot contract partially.

You can often hear such nonsense as exercises on " lower press" They say that certain movements load this particular part of the abs that is difficult to pump.

It is really difficult to pump it up due to the fact that there are fewer nerve endings there than in the upper part, which means the brain cannot generate the same strong signal (order) to contract. Plus, this area is chosen by fat cells to replenish energy reservoirs (it’s easier to accumulate fat here), which makes it difficult to see well-developed muscles.

Physiologically you can twist top part torso to pelvis, as in the variation, or pelvis to the upper torso, as in reverse crunches. What is the difference? In the load and difficulty of execution, plus performing different variations of twisting, you make the workout more varied not only for yourself, but also for your muscles.

Hanging leg raises are an advanced variation of reverse crunches. The more vertical the body, the harder it is to twist the bottom of the body (pelvis) to the top. That is why the position of the legs AT ALL does not affect the performance of the exercise. The press does not lift your legs up (this is done by other muscles that you train if done incorrectly), the press twists the pelvis to the chest (and the chest to the pelvis).

You don't have to think about raising your legs as high as possible. You should think about raising your pelvis as high as possible.

The legs can be bent at the knees (it’s easier to do this), straight, or crossed with each other - it doesn’t matter, but the higher the pelvis is, the more complete the contraction of the rectus abdominis muscle will be.

A few words about the execution technique

Lifting legs while hanging is, in principle, not a difficult exercise if you understand that your task is not lifting the legs (terrible nonsense in the name of the exercise), but lifting the pelvis. It can be performed in a hanging position on a bar or in a special simulator, resting your elbows and forearms on pillows, and your back on a soft backrest.

Take your starting position and straighten up completely. As you exhale, begin to lift your legs up, as if twisting your body from the pelvis into yourself. I hope this figurative comparison will help to better understand the nuance of movement.

The higher the pelvis is, the better the rectus abdominis muscle will contract and the more work it will do. Don't think about your legs. Here, definitely don’t chase the number of repetitions. Quality is important. The slow pace of the lift will force you to perform the correct contractions in a conscious and controlled manner. Think about twisting your core and contracting your abs.

From the top point, while inhaling, also smoothly begin to lower, as if spinning the body from top to bottom. Don't let your muscles rest lowest point. Maintain tension throughout the entire approach. Sink to the bottom and immediately begin to twist upward.

After completing the set, stretch your abdominal muscles. Hanging on the bar and touching the floor with your feet, arch your back and push your stomach forward, stretching your abs as much as possible. 15-20 seconds is enough to release the muscles, stretch the muscle fascia and improve blood supply to the area.

Reverse crunches: video

For a better understanding of how to perform reverse crunches press, Denis Borisov’s video will tell you about the nuances of implementation.

Conclusion

By performing hanging leg raises and straight abdominal crunches, you can already develop. To enhance the aesthetics of this area, you will have to have a low fat layer, and this is already a task.

The press has always been important element figures for both men and women. Having a sagging belly makes it difficult to show off your big toned arms on the beach. Also, girls are not particularly keen to open slender legs, if they can’t show off a flat tummy.

But in the matter of pumping up the abs and bringing the stomach to a flat state, not everything is so bad. There are a lot great exercises, which help to quickly put it in order. That is, to remove fat from the stomach or sides, the only thing a person needs is perseverance and work, which will be expressed in regular training.

Hanging leg raises are the perfect way to tone your abs.

This exercise works through and uses absolutely everything muscle fibers press. Thanks to this, it can be called complex or basic for pumping up abdominal muscles and burning excess subcutaneous fat.

In addition, it is quite complex, and it is harder to perform than, for example, crunches while lying on the floor. So get ready for the load.

How to do such lifts correctly?

By doing this exercise Only the abs should tense. Hanging leg raises are best done at the beginning of your abdominal exercise routine.

Place the straps on your hands and firmly grasp the bar with your hands. Hands should be shoulder width apart. Close your legs. Straighten your body completely and relax - let's call this the starting position.

Then begin to raise your straight legs up. You can bring them to the level of the crossbar, but achieving parallelism with the floor will be enough. Try to hold this position for 1 second and slowly lower your legs to the starting position.

Thus, perform 20-30 repetitions in 2-3 sets.

The exercise should be done slowly, feeling every centimeter of the range of motion. If you try to do it quickly, you will simply start swinging on the bar, which will make it very difficult to observe correct technique execution.

And if you are a seasoned athlete and can do more than 30 repetitions with straight legs, then wear weights. 1-2 kg on each leg will be enough - and you will feel a big difference in the load. Similarly, try to perform the exercise as many times as possible.

Huge pressure? Bend your legs

But if you feel that this version of the exercise is too difficult for you, you can bend your knees. This will reduce the shoulder movement and reduce the load on the abs. Perform 30-40 repetitions and do 2-3 sets.

Of course, the number of times is relative. It all depends on the level of training of the person involved.

Pay attention to errors

Very often, beginners train not for quality, but for quantity. When performing hanging leg raises, you must be sure to monitor the technique of performing the exercise.

Often people begin to swing, as if they were making a pendulum, and due to this they compensate for the weakness of their abdominal muscles. You can't do that.

The whole point of the exercise is to make maximum use of problem areas body on the stomach, and there is no need to involve extraneous muscles or various tricks. You train for yourself, not for a coach. Perform all movements with full dedication and do not slack.

Also, the main mistake that athletes make when performing hanging leg lifts on the bar is by grabbing the bar. Each person's hand strength is different, and one may sag classic grip 2 minutes, and the other will not be able to hold out for 20 seconds.

The thumb should always grip both the barbell and the bar on the opposite side of the other fingers. If you do the opposite, you will incorrectly develop the ligaments of your hand with your grip.

In order not to be distracted by the work of your forearms, you can put special straps on your arms that will help you lift your legs while hanging on the horizontal bar until your abs get tired. At the same time, the straps completely compensate for weakness in the forearms.

Remember about proper nutrition

Hanging leg raises won't help you get leaner unless you change your diet. Any excess belly fat indicates that the body is receiving an excess amount of calories that it is unable to process. Because of this, everything unnecessary is deposited in the stomach.

Regular training healthy eating, good sleep - all this will help you normalize metabolic processes in the body, speed up metabolism and burn excess fat in body.

Your daily diet should be such that the following rule is observed: during the day, the body should receive fewer calories than it expends. Everything is logical - if you create a negative balance of inflows/expenses of energy reserves, you will begin to lose weight.

October 26, 2016

Everyone knows that the best and most significant exercise for the abs is the horizontal leg raise. In each gym you can find a specially equipped exercise machine with an elbow support, which is designed for this exercise.

However, what to do if it is not possible to go to the gym, but have a durable and relief press still want it? In this case, it is necessary to find a replacement for this exercise.

While it's not that easy, there are still ways you can add variety to your ab workout at home without sacrificing effectiveness. So let's get started!

If you are the happy owner of a horizontal bar, then you can perform this exercise no worse, and even better, than in the gym. The core muscles work much better when your body is as stretched as possible, which is facilitated by hanging from a bar.

Therefore, even if you visit the gym, it is better to give preference not to a machine with an elbow grip, but to a regular horizontal bar. This will make your abdominal workout more effective.

If you don’t have a horizontal bar, then you shouldn’t get upset ahead of time, because leg lifting can be done not only in the vertical, but also in the horizontal plane.

IN the latter case the load will be slightly less, which can easily be compensated for by an increased number of repetitions.

IT IS ALSO WORTH CONSIDERING THAT WHEN PERFORMING LEG RAITS IT IS VERY IMPORTANT:

1. Constantly maintain tension in the press;
2. Perform leg lifts with the force of the press, and not due to inertia;
3. Avoid body swaying;
4. Perform every movement in at a slow pace, lingering at the highest point for 1 second.

When doing abdominal exercises correctly, the maximum number of repetitions will be from 12 to 20, after which the burning sensation will not allow you to perform even a few additional lifts.

This is one of the best static exercises that will make your abs not only sculpted, but also healthy. The strap allows you to make your waist narrower, “tighten up” internal organs and develop deep muscles that are almost never used in regular exercises.

It is often thought of as a “lower abs exercise”, although...

... in fact, in human physiology there is no concept of upper, lower or middle abs. This is a solid layer of muscles that are intertwined so closely that it is impossible to pump only one section.

Therefore, the bar allows you to simultaneously load all the abdominal muscles.

Since it's not dynamic exercise for the press, it is very important to time it correctly. IT IS NECESSARY TO FINISH THE APPROACH ONLY IF when the burning sensation is simply unbearable, and all the muscles tremble as if you are being electrocuted.

It is under such conditions that the plank no longer becomes just an exercise from school physical education, but a powerful tool in pumping up your abs.

Don’t forget about progression, so try to add time with each new day, or week by week.

It's pretty simple but effective exercise, which will strengthen your abs.

IT'S EASY TO DO:

1. you need to lie on the floor;
2. fix your hands behind your head;
3. raise your legs slightly (floor angle 45 degrees);
4. alternately perform movements simulating cycling.

Since this exercise allows you to perform a fairly large number of approaches, YOU NEED TO ORIENT THE TIME AND THE BURNING SENSATION.

These exercises are quite enough to make your abdominal workouts at home varied and useful, without depending on the gym equipment. Anyone can perform these movements, which is great for those who have not previously trained and are just starting to get acquainted with the sport.

Hanging leg raises are one of the most exhausting exercises for the abdominal muscles. However, such exercises are extremely effective in working out the abs. They have a particularly powerful effect on the lower cubes. If performed correctly, you can also “polish” the upper ones. This exercise can benefit athletes involved in football, gymnastics, karate, acrobatics, in general, those sports that require simultaneous flexion of the spine and hip joint.

Technique

1. Raising the legs while hanging on the bar is performed in the following way: You should grab it with a medium grip. The legs hang freely without touching the floor. If the grip is weak, then you need to use special support straps.
2. Bend your back slightly at the waist, arms and legs should be straight.
3. After inhaling, take your legs back a little and lift them higher with a strong jerk. It is advisable to keep them straight. However, if you do not have enough strength to do this, you can slightly bend your knees. It is important that the angle at which they are bent remains unchanged until the end of the set.
4. Legs must be raised above the waist. At the highest point, you need to try to hold on for several seconds, strongly straining your abs. After this, you can slowly and smoothly lower your legs down.
5. After a second pause, repeat the exercise again.

1. Light “cheating” at the beginning of the “Hanging Leg Raise” exercise does not affect the work of the abs. In the first phase, the thigh muscles take part in the work. In the middle and final muscles, the abdominal muscles work.
2. The higher the legs are raised, the greater the load on the abs. It is advisable to perform the hanging leg raises themselves so that the angle between the torso and hips is minimal. Correct execution of the exercise increases the effect of training significantly.
3. It is important to lift the pelvis correctly. To achieve maximum results, hanging leg raises must be performed while strongly tensing your abs. After your legs reach waist level, you need to strongly push your pelvis up.
4. You should not use additional weights when performing this exercise. The weight of the legs, as well as the weight of the athlete’s shoes, is quite a sufficient load. However, trained athletes sometimes use weights in the form of a dumbbell held between their feet or special bracelets. Abuse excess extra weight It’s not worth it - you can get a hernia.
5. You should breathe correctly during the exercise: raising your legs up, you need to exhale the air, lowering them down - inhale forcefully.
6. For those who cannot keep their weight hanging for a long time, you can use specially sewn straps.

7. You can perform hanging leg raises on specially equipped machines that are available in gyms. An option for a lighter exercise would be a machine that performs elbow raises.

Regular training, proper execution of the exercise and, of course, perseverance and work on yourself will certainly give stunning results!