Superset leg raise with knees bent. Raising bent legs while lying on your back. Leg raise while lying prone

In bodybuilding, there are many ways to increase the intensity of your workout and create higher stress conditions. One of these ways is to use supersets. From this article you will learn: What it is? How to use? Supersets for weight loss and mass(examples).

Supersets are the combination of two exercises for opposite muscle groups. (muscles are antagonists). All this must be done without rest between exercises. The speed should be average. If you do it very slowly, it will greatly delay the time it takes to complete the superset itself. If you do it very quickly, you will not be able to get a good feel for the target muscle group. Typically, this method can be used to dial muscle mass and for weight loss.

Muscles – Antagonists are those muscles that perform opposite functions. For example, triceps and biceps belong to these muscles, as they perform different (opposite) functions. The triceps extends the arm, and the biceps flexes it.

To avoid confusion, here are examples of the main antagonist muscles:

№1. pectoral muscles+ back muscles

№2. triceps(triceps) + biceps(biceps)

No. 3. quadriceps + hamstrings

No. 4. abdominal muscles + lower back (back extensors)

No. 5. front delts + rear delts

No. 6. Another option is to combine it like this:

• pectoral muscles + rear deltoids
• back muscles + front deltoids

There is one misconception in bodybuilding. Most (amateur) athletes believe that any two exercises performed without rest between them are a superset. That is: triceps + biceps and triceps + triceps - this is the same meaning. Actually this is not true. Triceps + triceps is already a combined set

How to use supersets?

Let's look at two opposing muscle groups (biceps and triceps). Let's start with the triceps (you can start with the biceps). Doing a certain exercise (for example: triceps push-ups), with a certain weight, for a predetermined number of repetitions (until failure). After this, immediately without rest, move on to the biceps. Doing a certain exercise (for example: standing dumbbell curls)

Examples:

Supersets for pectoral muscles + back muscles:

• Bent-over barbell bench press + bent-over barbell row
• pull-ups on the horizontal bar wide grip+ bench press horizontal bench

Supersets for triceps + biceps:

• bench press narrow grip+ standing biceps curl
• Dumbbell curls for biceps while standing with supination + bench push-ups for triceps

Supersets for quadriceps + hamstrings (glutes are also involved):

• barbell squats + lying leg curls
• deadlift on straight legs with a barbell + seated leg extension

Supersets for abdominal muscles + back extensors:

• hanging leg raise on the horizontal bar + hyperextension (emphasis on back)
• Bent-overs with a barbell on your back + lying crunches

Supersets for front delts + rear delts:

• standing military barbell press + bent over dumbbell swings
• Bent-over barbell row for rear delts + front dumbbell raise

Supersets for pectoral muscles + rear deltoids:

• bench press on a horizontal bench + dumbbell swings
• Bent-over barbell row for rear delts + lying dumbbell flyes

Supersets for back muscles + front deltoids:

• Pull-ups on the horizontal bar with a wide grip + lifting dumbbells in front of you
• standing military barbell press + bent over barbell row

Supersets on calf muscles+ soleus muscles:

• standing calf raise + leg press calf press with knees bent
• seated calf raise + calf press in leg press machine

(from 30 to 120 seconds)

• and so on …

How to use combination sets?

Let's look at a muscle group such as the triceps. Doing your first triceps exercise (for example: close grip bench press), with a certain weight, for a predetermined number of repetitions (until failure). After this, immediately without rest, proceed to the second triceps exercise. (For example: French press lying barbells), with a certain weight, for a predetermined number of repetitions (until failure). And only after all this comes rest.

Examples:

Combination sets for biceps:

• barbell curl for biceps while standing + dumbbell curl for biceps while sitting incline bench
• standing dumbbell biceps curl with supination + barbell biceps curl on a Scott bench

Combination sets for triceps:

• close grip bench press + extension vertical block on the ropes
• Dips + French Bench Press

Combination shoulder sets:

• standing military barbell press + front dumbbell raise
• wide grip barbell row to the chin + dumbbell swings to the sides
• Bent-over barbell rows for rear delts + bent-over dumbbell swings

Combination sets for the back:

• wide grip pull-ups + lever row
• Bent-over barbell row + pullover at a vertical block

Combined sets for the pectoral muscles:

• bench press on a horizontal bench + crossover crossover
• dumbbell bench press on an incline bench + dumbbell flyes on a flat bench

Combined abdominal sets:

• hanging leg raises on the horizontal bar + lying crunches on the floor
• Roman chair crunches + bicycle exercise

Combined sets for buttocks:

• plie squat with dumbbell + pelvic lift while lying on the floor
• lunges with dumbbells + leg lifts back in the lower block while standing

Combined sets for quadriceps:

• squat with barbell on shoulders + seated leg extension
• leg press (emphasis on the front of the thigh)+ sitting leg extension

Combination sets for hamstrings:

• straight leg deadlift + lying leg curl
• leg press + hyperextension (emphasis on back hips)

Combined sets for calf muscles:

• standing calf raise + calf press on a leg press machine

Combined trapeze sets:

• shrugs with kettlebells while standing + shrugs with a barbell standing behind your back
  
• close grip barbell rows + standing barbell shrugs

Rest between sets is selected individually (from 30 to 120 seconds). If this is weight loss, then the rest can be 30 - 40 seconds. If this is a gain of muscle mass, then 60 – 120 seconds. The number of repetitions in exercises is selected individually. Do 8 to 20 repetitions of each exercise. For example, you can do this:

• Exercise No. 1 – 10 reps + Exercise No. 2 – 10 reps
• Exercise No. 1 – 8 reps + Exercise No. 2 – 15 reps
• and so on …

Supersets for weight loss and mass gain!

This method works great both during weight gain and during weight loss (drying the body). During weight gain, this is great way shock your muscles and give them a powerful boost to growth. This will be like a new super stress that will accelerate mass gain. And during weight loss (drying the body), this method will make your workout as productive and energy-consuming as possible. Which in turn will allow you to burn a lot more calories. (as a result, you will lose weight faster).

Also, an excellent advantage is that with such enormous work, a very strong pumping of blood occurs in the target muscle group. As a result, this muscle group is supplied with all nutrients at an increased rate, since blood is the carrier of all nutrients (from oxygen, to amino acids and hormones).

Since I have already touched on this topic, I also want to tell you about the so-called stretched supersets. These are sets that also involve antagonist muscles, but have rest between sets.

What does working with stretched supersets look like in practice? (for example, take: close-grip bench press and standing biceps curl):

rest: 20 – 40 sec

rest: 20 – 40 sec

close grip bench press: 20 – 30 sec (execution)

rest: 20 – 40 sec

standing biceps curl: 20 – 30 sec (execution)

rest: 20 – 40 sec

Such sets have several advantages:

• longer rest between exercises (you rest more than usual so you can lift more weight)
• By training your biceps, you actively restore your triceps, and vice versa
• maximum pumping (essentially, you work non-stop, and because of this, your muscles are constantly in pumping mode... the blood does not have time to leave the target muscle at all)

Sincerely,

Lifting legs while hanging on a bar (Toes to Bar) is one of the most effective abdominal exercises, due to the fact that when performing it, the body is in a stretched position, so our muscles also receive a colossal load in the negative phase of the movement (when lowering the legs) .

There are several variations of this exercise: hanging straight leg raises, bent leg raises, alternating leg raises, toe raises to the bar and “corner” (static hold right angle between the legs and body). We will talk about all of them in more detail below.

Also in our article today we will examine the following aspects:

1. What are the benefits of doing this exercise;
2. Types of leg lifts while hanging on the horizontal bar and also the technique of performing the exercise;
3. CrossFit complexes containing this exercise.

What are the benefits of performing hanging leg raises?

By performing hanging leg raises, the athlete works the abdominal muscles with an emphasis on their lower part - a segment whose development is often lacking even experienced athletes. Add to the hanging leg raises one exercise each for the upper abs and the obliques, and you've got yourself an excellent full-fledged workout.

© Makatserchyk - stock.adobe.com

Types and techniques of exercises

Raising straight legs while hanging on the bar

The most common and, perhaps, the most effective variation of this exercise. The technique is as follows:

1. The athlete hangs from the bar at a level slightly wider than shoulder-width apart, keeping his arms and legs straight. We maintain natural lordosis in the spine, the gaze is directed forward. Let's take a deep breath.
2. We exhale sharply and begin to pull our legs up, making a slight movement of the pelvis forward. We try to keep our legs straight and keep them in the same position throughout the entire approach. You can press your feet together or simply keep them at a short distance - whatever is more convenient for you.
   
   

   © undrey - stock.adobe.com

3. We raise our legs to a level just above the waist, trying to catch the maximum contraction of the rectus abdominis muscle. You can pause for a second at the point of peak contraction in order to additionally statically tense the muscle group we need. Smoothly begin to lower your legs down, inhaling.
   
   

   © undrey - stock.adobe.com

   Raising legs bent at the knees while hanging

   This option is more suitable for beginner athletes who are not yet comfortable raising straight legs while hanging.

   Its fundamental difference is that working in the same amplitude with a shorter lever, we perform less force and can perform more reps. At the same time, it is important not to lose the neuromuscular connection; many beginners try to touch their knees almost to the chin, and this is fundamentally wrong. The movement must be done to the level at which the load on our muscles will be maximum; going higher does not make sense.

   Alternate hanging leg raises

   An interesting option for those who want to add something new to their training process. It is significantly different from previous types lifting the legs in that in it we combine static and dynamic load: raising one leg up to a right angle, part of our press performs dynamic work, at the same time the other part of the press performs static work, responsible for the stable position of the body, otherwise the athlete will turn slightly to the side.

   In this position, it is important to monitor the position of the lower back; you do not need to bring the sacral area forward too much, since the spine will “twist” a little when lifting one leg.

   
   

   Raising toes to the bar

   This exercise differs from ordinary leg raises in that here we work in the longest amplitude and load the entire array of abdominal muscles.

   When trying to touch the horizontal bar with your toes, try to minimize inertia and do not raise your pelvis too high - this way you will create an unwanted load on the lumbar region and you will include the extensors of the spine and buttocks in your work. Our task is to work the abdominals as isolated as possible, while keeping the body motionless.

   
   

   © milanmarkovic78 - stock.adobe.com© undrey - stock.adobe.com

   Our task here is to raise straight legs to the level of parallel with the floor and stay in this position for as long as possible. for a long time, keeping your legs motionless. At the same time, it is important not to forget about breathing, it should be smooth, without delay.

   Many athletes who have well-developed quadriceps often complain that, along with the abs, part of the work is done by the front surface of the thigh. To “turn off” the quadriceps from work, you need to bend your knees slightly (about 10-15 degrees). The biomechanics of the movement may change slightly, so try raising your legs a little higher to feel the peak muscle contraction abdominals.

   Crossfit complexes

   The table below shows several functional complexes containing this exercise. Be careful: the load is clearly not designed for beginners; be prepared for the fact that the next day the strength in the abdominal muscles will be such that it will hurt you even to laugh.

Greetings, dear ladies and gentlemen! Well, the calendar summer has arrived, and I congratulate you on it! However, this is not a reason to close our shop and write fewer articles or otherwise deviate from the intended course. Therefore, today we will continue our series of technical notes and talk about hanging leg raises. After reading, everyone will know what benefits this exercise brings, how to perform it correctly and, in general, whether it’s worth it.

So, take your seats, we're starting.

Hanging leg raises. What, why and why?

I think I'll be right if I say that hanging leg raises are one of the most popular abdominal exercises. Usually, when it comes to working out the lower section of the rectus abdominis muscle (lower abs), this is what first comes to mind. In modern (and not so modern) gyms there are special structures - bars with a back, which are designed to perform such leg lifts. Look around your room, you will probably find this equipment standing alone in some corner. If you haven’t found it, it doesn’t matter, there are plenty of options for doing it without it. We will talk about all this later in the note.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

Hanging leg raises are one of the most difficult abdominal exercises. It requires the athlete to fully develop his body - strong top part, leg and core muscles. If we consider the hanging version of the exercise, then in addition to the above muscle groups You also use your forearms, shoulders, and back to stabilize your position.

The main muscles in hanging leg raises are:

• targeted – iliopsoas;
• synergists – tensor fascia lata, sartorius, pectineus, adductor long/brevis;
• stabilizers – rectus abdominis, oblique abdominal muscles;
• dynamic stabilizers – rectus femoris muscle.

Full muscle atlas looks in the following way(clickable):

The hanging leg raise begins with the strength of the hip flexors. All these muscles are deep-lying muscles and are practically not palpable. The flexor group is complemented by the rectus femoris muscle. Then the “control” of lifting the legs is transferred to the rectus abdominis muscle. At the same time, the oblique abdominal muscles located on the sides of the body are involved in the movement. Together, “straight + oblique” forms a strong muscular “corset” (core muscles) of the body.

When bending the legs while hanging, most of the load (in specific terms) falls on the abdominal muscles. The hip flexors lift the legs at an angle 30-45 degrees from the vertical, then all the work is transferred to the rectus/oblique abdominal muscles. To lengthen the working amplitude and a stronger contraction of the lower area of ​​the lower back, you can throw the pelvis up (not kitchen utensils :)) at the top point of the trajectory.

Advantages

By performing hanging leg raises, you gain the following benefits:

• a large “muscle ensemble” works at once, both the main abdominal muscles and the auxiliary ones that help them contract;
• the muscles necessary for correct posture develop;
• there is a general development of abdominal muscle strength and the creation of a denser muscular frame housings;
• beneficial stretching of the spinal column occurs (hanging option);
• the lower back is not at risk of injury;
• an excellent alternative to crunches for those athletes who have lower back/spine pain;
• great variability of execution.

Execution technique

In terms of technique, the exercise itself is not complicated, it just requires a certain level of training of the athlete, and step-by-step adherence to the instructions-steps below.

Step #0.

Go to the horizontal bar and hang on it - straight grip, arms straight at shoulder width or slightly wider. Keep your legs straight and slightly tilted back. This is your starting position.

Step #1.

Inhale, hold your breath and begin to lift your legs up to the corner 90 degrees. Exhale as you complete this part of the movement. At the end point of the trajectory, pause for 1-2 accounts, then slowly and in a controlled manner return to the IP. Perform the specified number of times.

In the picture version, all this disgrace looks like this:

In motion like this (option with bent knees):

Variations

In addition to the classic hanging straight leg raises, there are a wide variety of variations of the exercise, including the following:

• on the horizontal bar, legs bent at the knees;
• on parallel bars with a back, legs straight/bent at the knees;
• with elbow sleeves.

Subtleties and secrets of execution

There are a lot of nuances, the observance of which guarantees you 100% the effect of the exercise, so remember:

• do not use inertial forces in motion;
• do not swing your body and perform the movement cleanly;
• at the end point of the trajectory, linger for 1-2 counts and additionally tense your abdominal muscles;
• if your weight is too heavy, then instead of a horizontal bar, use special bars with a back;
• if your arms come loose on the bar and cannot support your body weight, then use straps/wrist straps;
• for newbies the original version hanging leg raises can become wall bars or parallel bars with a vertical back, as well as lifting not straight legs, but bent at the knees;
• a more advanced option involves using weights in the form of a dumbbell/pancake between the feet;
• the classic version involves raising straight legs to an angle 90 degrees, but you can raise them as high as you can;
• stick to the number of approaches 2-3 , reps from 10 before 15 .

Actually, we're done with the theoretical part, now let's get down to practice.

How to fully load the abs in an exercise?

In the initial stage of the movement, when the legs rise to an angle 30-45 degrees, the press tenses isometrically, i.e. practically does not work, helping the hip flexor muscles. And only when the angle is exceeded 45 degrees, the press begins to actively turn on and load efficiently - it takes on the main load of lifting the legs. Thus, in order to continue working the abs, you need to lengthen the range of motion by raising your legs as much as possible. The latter is achieved due to the inertia of the pelvis from the top.

Leaning your legs back at the start and pushing your pelvis up (twisting the body more), we create a ballistic moment. All this allows you to throw your legs high, lengthening the amplitude, transferring more work to the abdominal muscles. It is important to understand that straightening your legs completely, it will be extremely difficult for you to raise them above the horizontal, and therefore, when bringing your pelvis to your body, keep your knees slightly bent.

Will hanging leg raises allow you to see your lower abs?

I would like to say a few words about the drying effect of this exercise. Many people believe that “slotting” the press, in particular, performing 50-100 Hanging leg raises will remove belly fat and reveal your lower abs. In fact, no abdominal exercises have any effect on abdominal fat, they only develop/strengthen muscle tissue and that's all. Therefore, you should not be under any illusions that increasing the number of repetitions and burning wildly will reveal your abs. Perhaps you already have softly defined abs, but they are hidden under a layer of fatty tissue and are simply not visible. The main developer of cubes is diet (and, as a consequence, a certain percentage of body fat), if it is not there, then instead of cubes we see one ball :).

What is the best exercise to work your lower abs?

In 2006, a US institute that deals with exercise physiology measured the EMG activity of the abdominal muscles during exercise. various exercises. The purpose of the research was to identify best exercises from a given list to the upper/lower sections of the press.

Here are the results obtained.

Research has shown that roller (ab roller) and hanging knee raises are the most effective exercises for both the upper and lower abdominal muscles. The roller also showed the least tension in the lower back muscles. Crunches lying on the floor with bent legs showed the most low efficiency. Well, now you know which press exercises you should keep in your arsenal and which ones you shouldn’t.

That's all, let's summarize.

Afterword

Today we were introduced to the hanging leg raise exercise. And so that the theory remains not only that, we blow into the gym and check the effectiveness of the lifts in practice. Are you here now? I hope you are already in the hall, see you later!

PS. Do you use leg lifts in your abdominal workout?

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points for karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

COMPLEX FOR TRAINING IN THE GYM

RAISING THE TORSO AND LEGS BENT AT THE KNEES OBLIQUE

ATTENTION, PREPARED:

Lying on your back, bend your knees, place your hands behind your head, relax your neck.

Using your lower abdominals, lift your knees bent toward your left shoulder. At the same time, using your upper abdominals, lift your left shoulder blade off the floor and lift left shoulder towards the right knee. Pause for a second. Then slowly and gently return your shoulders and yoga to the starting position. As soon as your legs and left shoulder blade touch the floor, repeat the exercise with your right shoulder, to which you raise your legs bent at the knees. Two bent-over raises count as one repetition. Complete the required number of repetitions.

ADDITIONAL EXPLANATIONS

Try to slightly lift your pelvis off the floor with each repetition. This is very difficult to do because you are lifting your shoulder blades at the same time, but as a result of this double load you will get excellent results.

Regardless of whether you can lift your pelvis, be sure to lift both shoulder blades off the floor, ensuring a fixed position of your neck and head.

SECOND COMPLEX

We present to you three exercises that require equipment available in gym or health club. To perform lifts with your knees bent, you will need a crossbar; to bend to the side, you need dumbbells, which you can have at home. But you are unlikely to want to install a block device in your apartment, which is necessary for performing forward bends.

The weights you use when bending sideways with dumbbells and forward on a pulley device greatly increase the intensity of your workout while reducing the amount of time spent doing it. However, the use of weights is a very advanced method, so should not be used until you have successfully completed all levels of the basic program.

Start with one set of 8-12 repetitions of each exercise to develop the sense of movement and weight you need when performing dumbbell side bends and cable pulley forward bends. During the second and third weeks, do two sets of each exercise. Continue in this manner until you can increase the number of repetitions.

In general, you should exercise this complex for 5-6 weeks, which will significantly contribute to the further development of your abdominal muscles.

ATTENTION, PREPARED:

Grab the bar with both hands or rest your elbows on the bars of the press machine (almost all gyms have it). You can also use a Roman chair.

Using your lower abdominals, lift your knees bent toward your shoulders, arching your pelvis toward chest. Pause for a second.

Then slowly and carefully lower your legs to the starting position. Complete the required number of repetitions.

ADDITIONAL EXPLANATIONS

When you pull your knees toward your shoulders, your pelvis should rise 5-10 cm. If you simply raise and lower your knees, only the hip flexors, which are devoid of external attractiveness, are working.

Pause at the top of the positive phase to force the muscles to experience maximum stress.

Keep your leg swing to a minimum, and wait until your body stops swinging before you begin the repetition.

If your lower abdominals allow you to do three sets of 12 reps, do this exercise with a light dumbbell secured between your legs.

Another option for performing the exercise is to raise straight legs.

The knee is one of the largest joints in the human musculoskeletal system. Due to daily physical activity and the complex physiological structure, the joint is very often exposed to various diseases and injuries. This leads to pain, swelling, inflammation, and other unpleasant consequences, which not only reduce the quality of life, but also cause mobility impairment.

Exercises to strengthen the knee joints form the basis of the rehabilitation program for a patient who has suffered an injury, as a result of which the mobility of his limb was impaired. Special exercises to strengthen the knee joint will help to completely restore motor functions and return a person to his former life.

Before we look in detail at how to strengthen the knee joints and ligaments, we will give the main causes and signs of such lesions.

Causes of knee problems

The most common reasons:

1. Excess weight, in which the joints are regularly subjected to great physical stress, leading to rapid wear of the cartilage tissue.
2. Passive lifestyle.
3. Poor diet. The joint elements do not receive enough essential nutrients, and this leads to the development of a number of degenerative diseases and weakens cartilage and bone tissue.
4. Heavy loads on the knees that athletes experience. Knee joints are often subject to injuries, bruises, fractures, and torn meniscus after a fall.
5. Metabolic disease.
6. Severe hypothermia as the cause of the onset of a long-term inflammatory process.
7. Various hormonal imbalances.
8. Bad habits.
9. Individual genetic predisposition.
10. Congenital structural defects, weakening of the ligamentous apparatus.

Even a minor injury after some time can easily worsen the mobility of a limb and lead to the progression of dangerous inflammatory diseases. Such defeats cannot be ignored.

Symptoms

Characteristic symptoms:

• the appearance of a crunch while moving;
• severe pain, burning when bending a limb, physical activity;
• increased body temperature;
• impaired mobility;
• swelling, redness of the knee joint;
• deterioration of blood circulation and metabolism;
• integrity violation bone tissue and cartilage;
• accumulation of fluid.

If a joint injury is suspected, a person is advised to immediately contact an experienced traumatologist. The patient may require examination and consultation with an orthopedist, rheumatologist, endocrinologist, or surgeon.

When should you strengthen your knees?

Methods for strengthening the ligaments of the knee joint are determined by the root cause of the lesion. Often such problems arise when the ligamentous system is weak, when any injury or careless movement provokes serious damage that will require long-term treatment.

The most common consequences of weak ligaments for which strengthening exercises are recommended:

• bone fracture;
• tendon sprain or rupture;
• the occurrence of bursitis, high tendency to arthritis;
• meniscal damage;
• general instability in the joint.

1. During the recovery period after plaster removal.
2. For inflammatory and degenerative lesions (arthrosis, bursitis, arthritis).
3. Previous injury or bruise.
4. Excess weight.
5. Prolonged physical activity on the joint.
6. Lack of necessary tension on the knee joint.
7. Recovery after surgery.

To increase the effectiveness of these workouts, they can be supplemented with nutritional correction and lifestyle changes.

Training effectiveness

• improved blood circulation;
• normalization of metabolism;
• improved mobility;
• strengthening the ligamentous apparatus of the legs;
• prevention of further injury;
• restoration of function of the affected joint;
• slowing down the destruction of cartilage.

Treatment of joints Read more >>

1. Exercises to strengthen ligaments knee joint You can start performing it only after your doctor’s permission. It is undesirable to engage in uncontrolled physical activity, especially if a person already suffers from joint diseases, or if the recovery period after an injury has not yet ended.
2. Do not perform strengthening exercises if you have severe pain, high body temperature, swelling or active inflammation. Only after the doctor’s permission, such gymnastics should be performed by pregnant women and people who have undergone surgery.
3. Only regular workouts will allow you to achieve noticeable improvements in the condition of the ligaments. It is recommended to perform the exercises daily for 15-20 minutes. This will be enough to achieve stable improvements after just a month of training.
4. Exercises should be supplemented with restorative physical activity. The most preferred are walking and swimming.
5. All movements during training should be smooth, without sudden jerks or overexertion of the legs. If a crunch or pain appears, it is better to postpone the lesson until the next day.
6. You need to start training by pre-warming your muscles. This will improve blood circulation and protect against injury.
7. To improve blood circulation, knee joints can be wrapped with a special elastic bandage. With regular use, it will relieve spasms and reduce pain in the leg. It is especially effective when used in cases of trauma.
8. As an auxiliary element for performing exercises, a person may need a small-diameter children's ball. It should be light and of medium hardness. You need to prepare a fitness mat to exercise at home in your free time.

More details

All exercises for strengthening the ligaments of the knee joint are divided into two groups: training for developing the leg and exercises for strengthening the ligaments. To achieve maximum recovery effect, it is recommended to practice both sets of exercises.

Best exercises

1. Stand straight, raise your leg up. Bend your knee as much as possible. Slowly straighten your leg, pulling your toe towards you to tighten your calf muscles. Repeat the exercise at least ten times.
2. From the same position, draw a circle in the air with your toe in one direction, then in the other. The main mobility should be localized in the knee; the ankle does not need to be involved. Repeat the exercise five times in each direction. Perform the exercise with the right and left legs.
3. Stand near the bed, place your feet shoulder-width apart. Lean on one leg, stand on your toes. Bend and straighten the other leg in the air. Repeat ten times.
4. Stand on a pillow and maintain your balance for a few minutes. This will engage your leg muscles and strengthen them. Gradually make the exercise more difficult by using two pillows.
5. Lean on one leg, close your eyes with your palms. Maintain balance. Repeat using the other leg.
6. Sit on the mat, put outstretched legs together. Pull your toes towards/away from you.
7. Sitting on the mat, place a ball under your knee. Press on it with your foot, bend/extend your knee twenty times.
8. Perform the “bicycle” exercise with both legs at once.
9. Lie down and hug bent knees hands. Pull them towards your stomach.
10. Bend your knees. Sit in a yoga pose, cross one leg over the other. Press down on your knees with your hands.
11. Take a skipping rope and do jumping jacks. You need to do this slowly at first to learn how to jump well. Movements are allowed to be accelerated. The main thing is to land with your knees bent.

During training, you should not turn your feet so that your knees are turned outward. This causes the ligaments that hold the knee joint to stretch or tear.

To reduce the risk of developing problems with the knees, and to improve one’s condition even if there are lesions in these joints, a person needs to adhere to the following recommendations from specialists:

1. Exercise regularly active species rest that will strengthen all the muscles of the body. For this best choice yoga will become, as it improves the condition of ligaments and strengthens muscles. Cycling and walking will help you stay in shape. It is better to avoid heavy loads on the joints.
2. Enrich your menu with foods with anti-inflammatory effects: fish, olive oil, apples and avocados. The diet requires lean meat, liver, herbs, vegetables and dairy products.
3. Avoid carrying and lifting heavy objects.
4. Eat enough vitamin E. It is found in peanuts, mangoes and spinach. Additionally, it can be obtained from vitamin E capsules, which are sold in pharmacies.
5. To prevent osteoporosis, it is advisable to introduce more foods with calcium into your diet. Cheese, yogurt, almonds and goat's milk are rich in it.
6. Reduce stress on your knees. It is especially important not to walk on your knees if you are overweight.
7. Avoid severe hypothermia.
8. Timely treat those diseases that can give impetus to the development of knee pathologies.
9. Wear comfortable orthopedic shoes that will relieve stress on the joints of your feet.

For arthrosis hip joints Evdokimenko’s healing gymnastics is an important part of the successful treatment of the patient. Only A complex approach to the treatment of the disease will help achieve improved health, especially when large joints are affected. Exercise therapy will successfully strengthen muscles and ligaments, activate local blood circulation and ensure the delivery of all necessary nutrients to cartilage tissue.

Principles of exercise therapy from Evdokimenko

A set of exercises is developed depending on the location of the affected joint individually for each patient. This takes into account the patient’s health status, the degree of development of the pathological process, the severity of the disease, the presence of complications and concomitant diseases. Incorrect selection of movements can significantly worsen the patient’s well-being. It is advisable that the set of exercises be agreed upon with a physical therapy specialist.

Dr. Evdokimenko developed for arthrosis special exercises for all large joints that must be taken into account. A personal approach will ensure achievement of a positive result in the shortest possible time, while minimizing the risk of side effects.

Gymnastics is aimed at strengthening muscles, ligaments and improving tissue trophism. In this case, there are no exercises in which the patient must bend, straighten or rotate the damaged joint. After all, increased stress leads to further progression of the disease and deterioration of the patient’s health.

When performing gymnastics, there may be minor pain due to the load on muscles that were not previously intensively involved. This condition will go away in a few days regular classes. If the movement is accompanied by sharp pain, it should not be done. There are 2 explanations for this: either it was done incorrectly, or it doesn’t suit you.

Exercise therapy should be done only during remission. It is strictly forbidden to perform gymnastics during an exacerbation of the disease. Pavel Evdokimenko developed quite large complex exercises for large joints. However, it is not necessary to do them all at once. Among them there are movements not only to strengthen the affected joints, but also to the back and abdominal muscles. One physical therapy session should include about 2-3 stretching exercises and 5-7 strengthening exercises. A large selection will allow you to diversify your workout; its duration should be about 15-30 minutes daily.

Types of exercises for joint diseases

In case of joint diseases complicated by degenerative-dystrophic processes, it is strictly forbidden to make fast dynamic movements. These are squats, swings of arms, legs with maximum amplitude and others.

All exercises should be static, in extreme cases - slow dynamic. With their help, you can strengthen weakened muscles and ligaments of the joint, because with pain in the knee, a person will spare this leg, which over time will lead to their atrophy.

The most common example of a static exercise is to lie on your back and raise your leg 10-20 cm above the support level and hold it in this position for 1-2 minutes. Slow dynamic movement - slowly raise and lower the limb several times.

An important role in the successful treatment of diseases of large joints is played by exercises aimed not only at strengthening, but also at stretching the joint capsule and ligamentous apparatus. These movements must be performed very slowly and carefully. You cannot do gymnastics through force, overcoming pain. You need to be patient, and after a few weeks of regular gymnastics, joint mobility will increase slightly.

Exercise therapy for coxarthrosis

Physiotherapy for diseases of the hip joints, it should be carried out very carefully, taking into account the patient’s condition. Classes should begin with static exercises. In this case, the thigh muscles are used, and the joint itself remains motionless. Coxarthrosis involves training with the patient lying on his back or sitting.

Basic exercises for physical therapy for diseases of the hip joints at home:

1. Spread a rug on the floor and lie on your back. Slowly and carefully raise each leg 15-20 cm and hold for 30-40 seconds. During classes, you need to ensure that the training rules are followed: lifting the leg should be done using the muscles of the thigh and buttock. Do the exercise with both limbs and rest a little. After this, repeat the load in a dynamic version: smoothly raise your leg 10-20 cm and slowly lower it, holding it at the highest point for several seconds. You need to make 10-12 approaches, each time taking a short break.
2. Roll over onto your stomach, stretch your arms along your body, and bend one leg at the knee. Raise it above the floor level by 10-15 cm and hold it for 30-40 seconds. Lower the limb, relax and repeat the movement with the other leg. Repeat the exercise in a dynamic form - smoothly raise and lower several times. Gymnastics for arthrosis should be carried out correctly and slowly, you should follow the recommendations. Your goal is to activate blood circulation and strengthen muscles, not to lift the limb as high and quickly as possible.
3. Lying on your stomach, extend your arms along your torso and straighten your legs. Suitable for physically strong people, as it is quite difficult exercise, and can cause an increase in blood pressure. To perform it, you need to slightly raise both legs, spread them apart and bring them together. Movements should be slow and smooth. You need to do 8-10 approaches.
4. Lie on your right side, bending the same limb at the knee. Left leg raise 45° and hold for 20-30 seconds. Turn to the other side and repeat.
5. The starting position is similar to the previous one. Raise your straight leg to a level of about 45°, and while holding it at the height, slowly turn it outward and back. Repeat rotational movements 8-10 times. You should turn out not only the foot, but the entire limb, starting from the hip. The exercise is quite difficult; it must be done very slowly and smoothly so as not to cause damage to the diseased joint.
6. Lie on your back, bend your knees, and extend your arms along your torso. Raise your pelvis, resting on your shoulders and feet. Stay in this position for 20-30 seconds, lie down and relax. Repeat the movement several times in a slow dynamic version.

Exercise therapy for gonarthrosis

For arthrosis of the knee joint, physical therapy includes certain types of exercises that are performed from different positions. The first 4 movements are similar to those that need to be done for coxarthrosis.

Subsequent training should be done while sitting on a chair or standing. To achieve a positive result from physical therapy, the load must be increased gradually, increasing the number of movements and the total time of the session. After finishing the workout, the patient should rest and relax. To do this, you can lie on a horizontal surface: this will improve blood circulation in the joints. It is advisable to take a contrast shower.

The following set of exercises will help heal your knee:

1. Sitting on a chair with a flat back, straighten and raise each leg in turn. If possible, it is advisable to hold it in this position for about 40-50 seconds.
2. The patient should face the chair and lean on its back. Raise yourself on your toes and stand there for 3-5 seconds. Repeat the exercise several times.
3. Without changing your position, lift yourself onto the toe of one leg, and then stand completely on the sole. At the same time, stand on the toe of the other limb. Repeat the movement several times. You will get a “roll”, thanks to which blood circulation in the knee joint is activated.
4. The final stage of any workout is a light massage. You can do it yourself, without the help of family and friends. It is necessary to gently stretch the muscles of the anterolateral thigh.

Gonarthrosis is quite difficult to treat, so you need to make every effort to achieve a positive result. Physical therapy can provide effective help, but for this you need to do exercises regularly for a long time.

An excellent way to open up the hip joints is to practice yoga, which offers several types of asanas for this. It should, however, be remembered that the opening of the hip joints is a long process, it can even take several years, depending on age and initial mobility.

Who needs disclosure?

1. Women who are conscious of preparing for childbirth in order to facilitate labor.
2. People who care about their precious health. The thing is that the condition of the spine and, in general, the functioning of all pelvic organs directly depend on the functioning of the joints.
3. Professional athletes, dancers, acrobats to perform the necessary elements easily and aesthetically.
4. For people who practice yoga, to be able to sit in padmasana (meditation asana) and sit in it for several hours. According to the primary sources of yoga, all asanas are intended specifically to prepare for main goal- Lotus pose.

Unfortunately, there are many reasons why there is a need for disclosure:

1. Long stay in sitting position at work, at home at the computer, in the car.
2. Wearing poor shoes, especially those with heels, which noticeably deforms the arch of the foot and changes the distribution of body load on the legs.
3. Wrong lifestyle, unnatural diet, lack physical activity, rarely sitting on the ground, leading to blockage of your lower energy centers.

Yoga for hips

To open up your hip joints, yoga is just what you need! We will describe the basic principles and exercises.

It is necessary to carry out a dynamic warm-up for 10-15 minutes, both warm-up from yoga and standard ones for aerobics and Pilates are suitable.

By the way, some people believe that exercises for opening the hip joints are designed solely for pulling the legs. This is a completely wrong point of view, because in order for the joints to give in, the pelvis, ligaments and lower back must also be sufficiently flexible.

Please note that ligaments and tendons are needed precisely to limit excessive mobility, so by focusing too much on opening, you risk getting excessive mobility of the femoral head, this will lead to discomfort, and sometimes even dislocation of the femur, everything should be in moderation. In this regard, asanas designed to open joints should alternate with strengthening ones. muscle corset.

After warming up, you need to spend 15-20 minutes doing standing poses. You should start with asanas that help create heat in the muscles; they prepare for deep opening. These are Trikonasana, Utkatasana and Warrior Pose. After this, perform balance poses using the deep rotator muscles of the hips, for example, Tree Pose, Ardha-Badha-Padmottanasana (possibly in a lighter version), Utthita-hasta-padangusthasana. Each asana must be held for at least 5 deep breaths.

Tree pose (Vrikshasana) perfectly works the joints of the pelvis. When lifting, the leg bends at the knee and hip joints, turning the latter outward. Tensing up gluteal muscles, quadriceps femoris, adductor longus and brevis are stretched, pectineus, thin muscle. This asana strengthens the back muscles, develops flexibility in the legs and arms, and helps treat scoliosis.

Warrior Pose is a great stretch groin area, strengthens the leg muscles, has a positive effect on the pelvic organs.

Then you need to perform asanas designed to stretch the muscles around the thigh?

1. Bend forward from a sitting position to help stretch rear surfaces hips, as well as lower back. Can be performed with a bent knee.
2. Back twists and Gomukhasana (cow's head) help stretch the abductor and external rotator muscles of the hip.
3. Low lunges help open up the hip flexors.
4. Upavishta konasana (bending with legs wide apart) increases the mobility of the hip joints.
5. The pigeon pose prepares you for the lotus, as it perfectly opens the hip area.
6. Hanumanasana ( longitudinal twine). The final asana requires some skill to perform. The pelvis should be closed, the support should be on the hands, you should lean forward a little and at the same time prevent the formation of a crease in the lumbar region. The body should be straightened only after the hips have dropped to the floor and the pelvis has rotated forward.

In each of the listed yoga asanas for the hip joints, you should try to relax, exhaling into those areas where pain is felt, but you should not allow acute pain and discomfort to arise.

Remember that yoga should include two types of impact on the joints: opening and strengthening the muscles.

Unfortunately, most practitioners experience a lack of symmetry in the development of joints, which is quite noticeable, often periodically moving from one leg to the other. To avoid this, you should try to perform poses symmetrically, without placing emphasis on the easier leg.

If during the exercises you notice that the joint begins to lose mobility, you should definitely consult with an experienced teacher and doctor before continuing.

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