How to raise your leg above your head. Sports and mobile hip joints How to raise your leg 90 degrees

26.04.202027.05.2017

The mobile hip joint is the basis of many exercises in sports such as swimming, yoga, karate, boxing, stretching, tai chi, etc. In addition, the muscles attached to this joint are actively involved in walking, jumping and running. The lack of freedom of movement in the hip joint leads to the development of diseases of the genitourinary and circulatory systems.

Also, with the “ossification” of this, the largest joint in the human body, there is excessive tension in the patella, which provokes pain in the knees and back. In other words, in order for your aerobics, gymnastics, or any other sport to turn into a healthy and enjoyable activity, you need to work on the mobility of the hip joints.

Before starting exercises aimed at increasing the elasticity of the muscles and ligaments in the hip joint, you need to sensibly assess how mobile they are at the moment. There are a number of exercises that can serve as a criterion for determining the degree of mobility of a given joint:

Stand up straight, legs straightened at the knees slightly apart. From this position, lean down as far as the joint will allow, and stay in this position for a couple of seconds. If you reach the floor with the entire surface of your palm, then you passed this test perfectly. If you touch the floor only with your fingertips, then your level of flexibility is average, and if you do not touch the floor at all, it is very low.
Press your back against the wall and lift one leg as high as possible, hold it in this position for a couple of seconds. If the angle between the legs is 90 degrees or more, then you have wonderful flexibility. If this is an angle of 70 degrees, then your joint flexibility is average, if less, then it is bad.
Lie on your back and bend one leg at the knee, leave the other straight on the floor. Grasp your knee with your hands and pull it to your chest as much as possible. If your hip is in contact with the body, then the flexibility of the joint is at a good level, if not, then enhanced training is needed here.
Lie on your stomach and straighten one leg. Take the second hand by the ankle and pull it to the buttocks as much as possible. If the leg rests on the buttocks, you have excellent flexibility and mobility of the hip joint, if it does not lie down, it is bad.
Sit on the floor with your back perfectly straight and straightened legs lying on the floor. Spread your legs as wide as you can. If the angle formed between the legs is more than 90 degrees, you just have wonderful hip joint flexibility, 90 degrees is average, less than 90 is bad.
Lie on your back with your elbows resting on the floor. Bend one leg so that between the straightened leg and the bent leg create an angle of 90 degrees. If in this position the knee of the bent leg touches the floor, you have excellent flexibility and elasticity of the joint, if not, start training immediately.
Sit on a chair and straighten your back. Place the foot of one leg on the knee of the other. By pressing your hands on the bent leg, determine the degree of horizontality of the lower leg. If you were able to achieve that the knee of the bent leg looked strictly to the side - your joint flexibility is excellent, if it sticks out diagonally upwards, then the joint is not mobile enough.

Bodybuilding and exercises for the development of mobility of the hip joint

When exercising on simulators, it is very important to have a flexible and mobile hip joint. Big weights and increased loads with an improperly built joint can have a detrimental effect on the health of a bodybuilder. That is why with systematic weight lifting it is very important to work out the ligaments and muscles located in the pelvis and thighs well.

1 exercise

This exercise is good for stretching the ligaments in the hip joint.

Get on your knees so that there is a bench behind you. Raise one leg bent at the knee and place the shin on the bench. Make sure that the thigh of the second leg is parallel to the floor, and the angle between the lower leg and this thigh is straight. The back during this exercise must be straight. In this position, stand for 1-1.5 minutes, then change legs.

2 Exercise

Directed to the soft tissues of the lumbar region, which also affect the mobility of the hip joint.

Pick up one pancake weighing from 15 to 25 kilograms. Lie down on the floor, and place the pancake on your stomach, slightly shifting it relative to the center (5 cm to the side and 3 cm down from the navel). Leave one leg straight on the floor, and lift the one on the side of the pancake with bent knee up 10-15 times. Then switch legs, shift the pancake to the other side and do the whole complex with the other leg.

3 exercise

Directed to soften the joint capsule and to expand the mobility of the joints.

Take a wide rubber band and drape it over the squat rack. Having formed a loop from the tape, thread the leg through it, and pull it as close to the hip joint as possible. Step away from the rack just enough to stretch the band and step back with your free leg. The other end of the tape should be fixed at a height equal to the height of your thigh. Touch the floor in front of you with your hands. Perform 15-20 straightening-flexion of both knees at once. Change legs.

4 exercise

Starting position, as in the previous exercise, only both legs should be straight. Do 15-20 downward bends in front of you, trying to touch the toes in front with your hands. standing foot. Change legs.

5 exercise

Allows you to strengthen the ligaments and muscles of the thigh.

Slip your leg through the loop, but lower the strap down the rack. Place your feet at shoulder level. In this position, do 15-20 squats with a tensioned belt. Change legs.

6 exercise

Aimed at improving the elasticity of the muscles of the posterior thigh.

Sit on the floor and straighten your legs. Place a small ball under the thigh of one leg and roll it back and forth. Change legs.

7 exercise

Attach the rubber band to the stand, forming a loop at the end. Lie on the floor with your head to stand. Put your foot through the loop of the rubber band and do 15-20 straight leg ups and downs. Change legs.

In yoga, there are a number of exercises (asanas) that have a beneficial effect on the hip joint. They help strengthen bone tissue, improve blood circulation in the pelvic area, increase the elasticity of the ligaments. But any person who decides to practice yoga must understand for himself that yoga is a complex technique that requires special training and clear control of the instructor at least at the initial level. Otherwise, you can not only not help your body, but, on the contrary, harm it.

Baddha Konasana

Improves blood circulation in the back, abdomen and pelvis.

Sit on the floor and straighten your back so that your spine is in perfect alignment. Pay special attention to the lumbar area: the stomach should not move forward, but a “donut” should not form behind either.
Spread your knees, and connect your feet tightly with each other. If the thigh does not lie on the floor, then place a blanket folded several times under the pelvis so that the knees and pelvis are at the same level.
Rest your palms on a brick laid in advance at the back or just on the floor. Open your chest as much as possible by lowering your shoulder blades down your back. Hold this position for 1-2 minutes.

Virabhadrasana

This asana allows you to open hip joints, relieve cramps in the muscles of the legs, improve blood circulation in the abdomen.

Raise your arms up through your sides and bring them together with your palms. Spread your legs as wide apart as possible.
As you exhale, turn to the right and turn the foot of your right foot 90 degrees in the same direction. In this position, bend the knee of the right leg until a right angle is formed between the thigh and lower leg. Make sure that the heel and knee of the right leg are on the same level. In this position, you need to stand for 30-40 seconds.
Then slowly return to initial position and turn to the other side.

Gomugkhasana

Promotes the opening of the hip joints and improves the elasticity of the leg muscles.

Sit on both buttocks and bend your knees. Grab your left foot and bring it under your right knee.
Place your left foot on the floor with its knee pointing forward. Place the foot of the right foot behind the knee of the left and gently lay it down. Make sure both knees are on the same line.
Lean on your hands to "rebuild" the pelvis. Make sure that you lean on two sitting bones at once, while the body is perfectly even.
Now put both hands behind your back: right on top, and left on the bottom. Connect the brushes in the castle and linger for 30-60 seconds. Change hands.
Perform the asana on the other side.

yoga mudra

Promotes the liberation of the hip joints and improves blood circulation in the pelvis.

Sit on the floor and bend your knees. If stretching allows, the legs can be folded into a “lotus”, if not, put the foot of one leg on the thigh of the other.
Straighten the whole body and pull the chin into the jugular cavity. Raise your hands up.
Starting from the cervical vertebrae, begin to slowly bend the spine until the entire body takes the form of an arc. Make sure that when bending you do not miss a single vertebra.
Hold for 30-60 seconds.
Leaving the asana, place your hands on the floor in front of you and begin to lift the body, also bending vertebra by vertebra, but in the opposite direction.

Upavista Konasana

Improves blood supply to all organs located in the pelvic region.

Sit on the floor, spread your legs as wide as possible, turn your feet to the ceiling, and straighten your back.
With the index and middle fingers of both hands, grasp the thumbs of the legs corresponding to the hands. Make sure that both feet are on the floor with their entire surface. In this pose, try to stretch at the waist up.
As you exhale, lower your body to the floor between your two legs, trying to touch the floor with your chest and forehead. Hold your body in this position for 30 seconds to a minute.
To come out of this asana, first you need to put your palms on the floor in front of you, and then, gradually bending in the spine from the head, completely straighten your back.

Utthita Parshvokonasana

Helps to eliminate stagnant processes in the hip joint and sacrum, has a tonic effect on the muscles of the legs.

Spread your legs wide, press your feet firmly to the floor, and spread your arms to the sides.
Rotate both feet to the right: right 90 degrees, left 60. In this position, bend the right leg until the thigh and lower leg form a right angle.
Lower your right hand to the floor behind your right leg, and straighten your left hand and lift it up so that it forms one line with the body and covers your ear with its shoulder.
Turn your chest to the left, look towards the raised hand, as if through it. The duration of the asana is from 30 to 60 seconds.
Return to the starting position and repeat the asana on the other side.

Bakasana

Improves blood circulation in the abdominal cavity and sacral region.

Squat down, put your feet together and press to the floor.
Lift your pelvis off the floor and try to balance your body enough to sit in that position.
Spread your knees and move your torso forward. Place both hands behind your knees and rest your palms on the floor.
Bending your arms at the elbows, lift your heels off the floor. The shins should be as high as possible.
Lean forward a little more and try to tear your socks off the floor as you exhale. Hold the entire body weight on your hands for 2-30 seconds.

If you decide to professionally engage in any kind of sport, remember that one of the most important conditions for healthy activities is a harmonious, properly built body position. You can achieve a beautiful even posture only when you have the strongest joint in the body - the hip - is mobile. By doing all the exercises regularly, you will not only prepare good ground for sports activities but also improve your health significantly.

Increasing the mobility of the hip joints according to video instructions

“Studies have shown that exercises such as squats, lunges, and toe raises work the leg muscles the best,” says Brad Schoenfeld, physiologist, author of “Love Your Legs. - However, many women do not include them in training, for fear of pumping the lower body. But this is nothing more than a myth, there is not enough testosterone in their body to build big muscles. Secret proper training for sexy legs - in the right combination of exercises. Our workout is more than just a set of movements, it is designed in such a way as to involve different muscle fibers in the work, forming the ideal relief.

How it works. Perform the complex 3 times a week, do all exercises sequentially, resting 30 seconds between them.

You will need. Chair, dumbbells weighing 3 kg and a towel.

2 out of 9 | Lunge Squats

Place a chair about 2 meters away from you. Turn your back to him, put your hands on your hips, and take your left leg back and place your foot on the chair seat. Squat down with your right leg bent at a 90 degree angle. Make sure that the knee of the supporting leg does not go beyond the line of the foot. Complicate the exercise by bending the leg on the second repetition only to 45 degrees and lowering into a semi-squat.

3 out of 9 | Incline Squats

Get up with right side from the chair, put your feet wide apart, put your right hand on the back of the chair. Rise on your toes (lift your heels off the floor) and bend your knees at an angle of 90 degrees, at the same time lean back 45 degrees: the body forms a straight line from the knees to the shoulders, the press is tense.

Return to an upright position, balancing on your toes. Do 2-3 sets of 15-20 reps.

4 out of 9 | "Pistol"

Stand straight, feet shoulder-width apart, bend your arms at the elbows and bring your hands clenched into fists in front of you to chest level. Raise your right leg forward, holding it at a height of 10-15 cm from the floor, legs slightly bent at the knees.

Squat down with your left knee bent 90 degrees, while simultaneously lifting your straight right leg to hip level. If you find it difficult, you can lower your foot closer to the floor, but try not to put your heel on the floor.

Do 15-20 reps, then switch legs. Do 2-3 sets.

5 out of 9 | Squats with dumbbells

Stand straight, put your feet wider than your shoulders, spread your toes apart, hold one dumbbell with both hands in front of you at chest level, elbows bent and spread apart. Squat down with your knees bent 90 degrees. You can complicate the exercise by returning to the starting position by jumping.

Do 2-3 sets of 15-20 reps

6 out of 9 | Three way lunge

Stand straight, put your feet shoulder-width apart, clasp your hands at chest level, elbows bent and spread apart. Perform a lunge with your left foot forward (the angle under the knees is 90 degrees). Return to starting position. Now lunge with your left foot to the left (pictured), the right leg is straight, and the left is bent at 90 degrees. Return to starting position. Lunge back with your left leg to complete 1 rep. Repeat the sequence with the right leg.

Perform 2-3 sets of 15-20 repetitions, alternating sides.

7 out of 9 | "Good morning"

Stand straight, put your feet shoulder-width apart, hold the dumbbell with both hands horizontally on the floor at the line of your chin, press your elbows to your sides. Keeping your legs straight and keeping your arms in position, tighten your abs and lean forward from your hips (your back is almost parallel to the floor). Return to starting position.

Do 2-3 sets of 15-20 reps.

8 out of 9 | Deadlift on one leg

After the holidays, each of us notices that the stomach no longer looks as attractive as in summer, for example. After all, in the summer we go to resorts and look perfect. It's time to return his stomach nice shape. Stop being lazy! We have found very effective exercises for you. Performing them 3-4 days a week, you will make the tummy flat and strong. Let's start!

1. 90 degree angle

Lie down on the mat face up, bend your knees and feet at an angle of 90 degrees. Extend your arms and touch your palms to the top of your thighs. Take a deep breath. As you exhale, tighten your abdominal muscles as much as possible, firmly pressing your back to the floor, touch your legs with your palms (note: the legs should not move). Hold for 1 count and then relax. Do three sets of 10 reps in a row. If you want to make the exercise more difficult, lift your head and shoulders off the floor each time you press your palms to your hips. As you exhale, lower upper part body. What is most interesting, the thoughts during the exercise are also very important: imagine that you are pulling in the abdominal muscles from top press to the navel, as if trying to pull on sooo tight jeans.

2. Resistance

Lie on your back, lift your head and shoulders off the floor, curl up over your chest, and look at your feet. With palms closed “in the lock”, rest against the thigh of the right leg, which is bent at the knee. Wherein left leg raised at a slight angle parallel to the floor. Most importantly, your hands should offer maximum resistance to your leg. Do three sets of 10 reps in a row. For those who like to "harder": keep both legs straight, pressed against the top of the thigh, while performing the movement from the "scissors" exercise. During physical activity imagine that you have to press your leg to your back with the help of the press. At the same time, focus on the resistance that is made not only by the hands, but also by the press.

3. Write letters

At first glance it looks pretty simple exercise, but believe me, it will make extra body fat leave before your eyes. To do this, sit on the floor, knees bent, feet on the ground. Lean back to lift your upper body on your elbows (your back should remain elevated), palms down. Raise your legs to a 90-degree angle (knees touching), toes pointing out. Slowly lower your legs (both thighs should remain on the ground). Keeping your legs at a right angle, lower them, then lift them up to the right, as if writing the English letter "U". Repeat the exercise 20 times, alternating sides each time. Those who are not enough can do the harder task of trying to straighten their legs as far as possible (or even completely). As for thoughts: try to focus on breathing, which contributes to the correct tension of the abdominal muscles.

4. Elevate yourself

This exercise is also not one of those that are not so easy to perform as it seems. At the same time, the muscles of not only the abdomen, but also others, are well tensed. How to do it: Sit on a mat with your legs extended and your arms at your side of your hips. Tighten your abs and lean on your hands, while slowly starting to raise your torso a few centimeters above the surface. Bend your knees slightly, keeping your heels on the ground. Inhale - the press is pressed to the back as much as possible, exhale - fully extend the legs and try to stretch the hips beyond the line of the shoulders. Hold this position for 1 count. Next, bend your knees and return your hips to the starting position, gently lowering yourself to the floor. Do three sets of 10 reps. Focus on lifting your hips with the strength of your abs, arms and legs only for support.

5. Double hit

Such effective exercise two-in-one will double your chances in the fight for perfect abs. To do this, lie down on your back with your arms by your sides. Stretch both legs up towards the ceiling, crossing the right leg with the left ( classic exercise"scissors"), socks are extended. At this time, strain your abdominal muscles as much as possible. Inhale - lower your legs to 45 degrees, exhale - raise them above your head as if aiming your toes to where the wall meets the ceiling behind you. Raise your hips, resting your hands on the floor for support. A short pause - and slowly lower your back, moving your legs back to the starting position. This counts as one rep. For good effect you need to do three sets of 10 such exercises. If suddenly you find this too difficult, you can simplify the task by doing the exercises separately, and not in a complex.

« »

Exercise for the press number one: With this exercise, you can work out both the upper and lower abs very well.

Lie on your back with your arms along your body, palms down. As you inhale, lift your legs as slowly as possible along with your shoulders. Don't lift your lower back off the floor. Raising your legs to about 90 degrees, hold your breath while tensing your abdominal muscles as much as possible. As you exhale, slowly lower your legs down.

Ab exercise number two: we swing the oblique muscles of the press.

Lie on your back, bend your knees and pull up to your buttocks, heels firmly pressed to the floor. Raising your shoulders, try to touch right hand right heel, left hand - left heel.

Ab Exercise Number Three: lying on your back, raise your legs, bent at an angle of 90 degrees to the floor plane. There is also a 90 degree angle between your legs and body. Hands are behind the head. Raising your shoulders, try to reach your right elbow to your left knee and vice versa. That is, twist. This exercise helps to pump up the oblique abdominal muscles.

Ab Exercise Number Four: lying on your back, spread your arms to the sides. This position of the hands will help you fix the body. Raise your straight (or slightly bent) legs at a 90-degree angle and move your legs to the right and left, trying to touch the floor with them. But try not to tear your lower back off the floor. And don’t be discouraged if you can’t touch the floor with your feet: this exercise simultaneously works as a stretch for the back muscles and over time you will succeed.

Ab exercise number five: for this very effective exercise you need a horizontal bar. Or swedish wall. Hanging on the horizontal bar on outstretched arms, try to raise your legs as high as possible. Ideally - to the horizontal bar. Funny? But some people succeed, why are you worse?

Ab Exercise Number Six: this is one of the varieties of the previous exercise, a slightly lighter version. It is necessary to raise not straight legs to the chest, but knees (that is, the legs are bent). These exercises are good because, while pumping the press, you are under weight at the same time. own body stretch the spine, which is extremely important for back health. And strengthen your hands, which is also useful, right?

Ab Exercise Number Seven: for the very busy or very lazy.

On the way to work or home, in the subway or minibus, sitting at the computer or cooking borscht, rhythmically reduce or relax the press. Try to pull the press in as deeply as possible, holding your breath while tensing.

Ab Exercise Number Eight: download the press without looking up from your favorite series. Sit on the edge of a sofa or chair, rest your hands on it, raise your legs in front of you. Bend and unbend your legs, trying not to touch the floor with your feet.

Ab Exercise Number Nine: lying on your back, put your legs on the sofa. Fold your arms over your chest and lift your torso, trying to touch your knees with your hands.

Ab Exercise Number Ten: get on all fours, your back should be straight, make sure that there is no deflection down and "wheels" - up. It is very important! Exhale fully and draw your stomach in as much as possible. When there is a feeling that the stomach is stuck to the spine, hold your breath for about 15-20 seconds. Then relax and take a breath.

ATTENTION! BEFORE USING ANY DRUG, MEDICINE OR METHOD OF TREATMENT, ALWAYS CONSULT WITH YOUR PHYSICIAN!

A few more articles from the section "

And, oddly enough, but it's us again, welcome! Today is about lifting the legs in a prone position.

Wednesday on the calendar 16 November, which means - the time of the technical note on. After reading, you will learn all about the muscle atlas, the benefits and technique of performing the exercise, and we will also find out the degree of its effectiveness and the advisability of including it in your abs training program.

So take your seats, we're about to begin.

Raising the legs in a prone position. What, why and why?

For some reason, it so happened in the minds of people that if you want to change something in your figure, then the first thing you should do is run to Gym and buy a subscription (and often semi-annual or annual). Arriving at the gym, a person first of all begins to look for shells and simulators that are understandable to him. And dumbbells and barbells, as well as benches for bench press and abs, come to the fore here. And often on the last design, the Roman chair, they hang quite seriously, pounding the press until they lose their pulse. In such cases, one immediately wants to ask a question: “ What the hell are you doing in the gym?... Why do exercises in the gym that you can do at home?

Agree, it’s rather irrational to come to a fitness center, give money for a subscription (or even a one-time session) and devote most of the time to press exercises. Why? Yes, because most of them can be performed at home. Which? - you ask. And I will answer you: for example, lifting the legs in a prone position, which we will discuss later in the text.

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

Muscular atlas

The exercise belongs to the class of isolating with the type of pull force (pull) and has as its main goal the study of the muscles of the “lower” press.

The muscle ensemble includes the following units:

targeted - ilio-lumbar;
synergists - tensor fascia lata, sartorius, comb, rectus femoris, long/short adductors;
dynamic stabilizers - biceps of the thigh, calf;
stabilizers - rectus and oblique abdominal muscles, quadriceps.

A complete muscle atlas is such a picture.

Advantages

By performing the leg raise exercise in a prone position, you can expect to receive the following benefits:

insulating study of the “lower” press;
development of muscle strength of the abdominal region;
development of hip flexor strength;
improved mobility of the hip joint;
improving balance and increasing stability;
support and strengthening of the muscles of the lower back;
massage of the abdominal organs.

Execution technique

Lying leg raises are exercises entry level difficulties. The step-by-step execution technique is as follows.

Step #0.

Lay a mat and lie on your back on the floor with your legs fully extended in front of you. Place your hands palms down under your buttocks. This is your starting position.

Step #1.

Inhale and as you exhale raise the straight (closed to each other) legs up to the corner 90 degrees. Linger on 1-2 counting at the end point of the trajectory and while inhaling, slowly lower your legs down without touching the floor with them. Repeat the specified number of times.

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

On the move so...

Variations

In addition to the classic version, there are several variations of the exercise, in particular:

lying on a bench;
alternate leg raises;
simultaneous lifting of arms and legs;
lifting legs and arms with dumbbells in hands;
lifting the fitball with your feet.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

make sure that throughout the movement, the legs remain closed and straight;
do not let your feet drop to the floor (touch);
at the top of the trajectory, linger for 1-2 accounts and only then return to IP;
slowly and under control lower your legs down and quickly up;
if it is convenient for you, then place your hands under the buttocks or fix them side by side;
if you use the option lying on the bench, then make sure that the coccyx lies on it, and the legs hang down;
do not use the exercise if you have;
breathing technique: exhale - for effort / lifting the legs up, inhale - for lowering down;
numerical training parameters: number of sets 3-4 , repetitions 20 .

With the theoretical side finished, now let's look at some practical points.

Is the leg raise effective?

The effectiveness of this or that exercise allows us to judge the method of assessing the electrical activity of the muscles. EMG data (study of the t-nation resource, 2016 , USA) in relation to search the best exercises on the press, they say (for the region of the lower part of the rectus abdominis muscle) following:

lifting straight legs in the hang on the crossbar - 124 ;
lifting straight legs in a lying position on a bench - 120 ;
press roller 103 ;
twisting with weight lying on a fitball - 102 ;
classic twisting with weight lying on the floor - 55,3 .

The evidence suggests that the prone leg raise is a very effective exercise for gaining “ lower cubes”, in addition, it perfectly loads the iliopsoas muscle, which athletes do not pay attention to at all.

Is it better to train the press at home or in the gym?

It is impossible to give an unequivocal answer here, because everything depends on the specific training program. As a decision guide, you can use next rule. If you are engaged in a split system (separation muscle groups by days), then it is advisable to train the press on the days of small muscle groups (arms, shoulders) or on the day of the back. If you work out the whole body for a workout, then you can take out the press as a home elective and not waste time on it in the gym. In any case, remember that if the training time is running out, then you can always “score” on the press and “recapture” it at home.

Actually, we’ve finished with the main part, let’s move on to ...

Afterword

Lying leg raises is another exercise that we have discussed in the technical series of articles. If you have used only press machines and structures in the hall until now, then it's time to try something new. Try it, huh?

PS: What are your favorite abdominal exercises?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma guaranteed :).

With respect and gratitude, Dmitry Protasov.