Hanging knee raise on the horizontal bar- this is an exercise for the lower part of the abdominal muscles and catches the top a little, it works out this area very well due to the twisting of the pelvis. exercise has various ways execution for different levels preparation. It is much easier to perform than lifting straight legs, it is considered one of the the best exercises to work out the lower press. perform lifting bent legs it is possible wherever there is a horizontal bar, the main difficulty lies in physical preparation. Must have Strong arms, shoulders, grip and abs, because at the same time the whole body is tensed, which for an untrained person may seem too difficult.
Initial position
Choose a bar with a consistent grip (standard bar) or parallel grip(both on the handlebar and on the crossover). If you chose a standard horizontal bar, grab a grip in the lock ( thumb grabs the crossbar) at the width of your shoulders or slightly wider. For beginners, I definitely recommend getting belts. After hanging, tighten the muscles of the arms and bend a little at the elbows, bring the legs together.
Technique for lifting the knees in the hang on the horizontal bar
Hanging on the bar, take a breath. Raise your knees bent until your hips touch your body. At the same time, the pelvis should rise, only in this case the lower abdominal muscles will turn on as much as possible. When the legs touch the body, exhale and tighten lower press. Inhale again and begin to slowly lower them along with the exhalation (it is better to exhale slowly). You can lower them completely (the muscles of the lower press will relax and contract better on the next rise) or not completely, leaving the muscles of the lower press tense, so the muscles will clog and work out faster. The ideal position of the legs when lowering is to the horizontal position of the hips and immediately rise up. The most common way to breathe during the exercise is to exhale on effort (when lifting), and inhale when lowering, but then the knees drop as if by themselves without much effort.
- For a better study of the lower press during the exercise, I advise you to put on straps or hooks, especially for girls and women, then it will become easier to hold on, you can concentrate more on the work of the muscles of the lower press. Guys and men are not recommended to use sports equipment, train your grip strength.
- Beginners who want to learn how to perform the exercise lifting the legs on the horizontal bar (because its implementation is a direct road to the cubes) need to start by raising their knees.
- Beginners are advised to raise their legs to a horizontal position until all the abdominal muscles (including the lower press) are strengthened. This way of performing the exercise is less effective and therefore is considered transitional. Your main task is to raise your knees to your chest.
- Beginners can lift fully bent knees. For a greater load, it is necessary to gradually unbend the knees, thereby complicating the exercise.
- To increase the load during the exercise, attach additional weight to the ankles or put on an elastic band around the knees.
- The most correct version of the exercise is lifting the knees from a horizontal position to the chest, so the least involved iliac muscle, which takes a lot of load on itself, reducing the pumping of the press.
Mistakes
- The most common mistake when swinging the lower press - throwing the legs down.
- Performing an exercise in the style of a pendulum, swinging the lower body.
- In general, it will be wrong to raise your knees only to the horizontal, because the iliac muscle takes half the load. The press actively begins to work from the horizontal position of the legs to touching the body.
The most effective exercise with which you can pump up the press and achieve the appearance of such desired “cubes” on the stomach is considered to be hanging leg raises on the horizontal bar. However, in order for it to be beneficial, it must be done correctly. About the nuances of the exercise - our material.
Exercise is done by hanging on a horizontal bar or crossbar. Many gyms have a simulator in the form of bars with a back. There are three execution options:
- raising bent knees is the easiest way;
- raise the lower limbs above the parallel to the floor - a classic option;
- Raising your legs to the crossbar is a difficult way.
A feature of raising the legs in the hang is that in this way all the muscles of the press are worked out, even the most difficult ones - the lower ones. In addition, the inclusion of exercises in the training program will allow you to align your posture, usefully stretch the spinal column.
Such training is suitable for people whose body is already quite athletically prepared. Fulfilling them, a person is able not only to achieve beautiful press, but also to develop muscle tone, and at the same time reduce the size chest and waist size. The risk of injury is thus minimal.
During the lifting of the legs to the crossbar, seven muscle groups are involved: two main and five additional.
Main
When performing the exercise, the main, external and internal oblique muscles of the abdomen work. They come into action when the lower limbs are raised above a 45° angle.
There are over 400 muscles in the human body that perform certain functions. Just on muscle tissue there is a load of about 20 kg, which is 40% of the total mass human body. The most strong muscle- tongue, the fastest - blinking, the largest - gluteal.
Additional
Flexion of the legs is carried out with the help of the hip flexor muscles: comb, small and large lumbar, long adductor, and straight femoral. Static load rests on the arms, back and shoulders.
Number of approaches and correct technique
The choice of one of the three techniques - simple, classical or complex - depends on physical training exercising.
Step 1. In order to perform the exercise correctly, you need to reach the crossbar and grab it with your palms. Grip - shoulder width apart. The legs should either touch the floor lightly or hang freely. They need to be pulled back a little. This will be the starting position.
Step 2 While inhaling, twist the pelvis forward and raise the legs (bent or straight) to the point where they are above the parallel to the floor, i.e. the angle between the thighs and the body must be less than 90°. In this position, you will need to fix for 3-5 seconds. Exhale.
Step 3 Slowly lower the lower limbs into initial position.
About the technique of performing hanging leg raises on the horizontal bar:
How to properly raise your legs
The load on the press will be the greater, the higher the lower limbs will rise. The maximum tension of the abdomen can be achieved by raising the legs to the crossbar.
It is quite difficult to perform the exercise with ideally straight legs - for this you will need good stretch hips at the back. Therefore, as a rule, it is produced with slightly bent knees.
When lifting, the heels should be pressed against each other, and the socks pulled back.
Legs bent at the knees
Bending your knees, you need to ensure that the angle of flexion is the same each time. Bent knees at the top point also need to be fixed on "one-two". In this case, the abdominal muscles need to be strained as much as possible.
The legs descend smoothly to the bottom point.
Swinging the press does not reduce the level of fat in the abdomen. The abdominal muscles can be perfectly pumped up, while they will remain under a layer of fat. To get rid of body fat, you need to eat right, low-calorie food and move a lot. 80% of beautiful press depends on nutrition, 20% - on sports.
Number of repetitions: program
First, you need to perform as many repetitions as you can until you feel fatigue in the abs.
In the future, it is better to carry out 15-25 lifts and 3-4 approaches. Beginners are recommended to carry out 8-12 repetitions for women, 10-15 for men in 2-3 sets.
The break between sets should be at least 0.5-1.5 minutes. Training with this exercise should be done no more than twice a week.
Below are some tips and tricks for lifting technique. lower extremities in the hang, which will help to avoid gross mistakes, vain efforts for beginners and to do the exercise with high quality for those whose sports training is at the middle and higher levels.
The main mistakes of beginners
Beginners tend to make the following mistakes to avoid:
- strong swinging of the body and lifting the lower limbs by inertia - with this exercise, the exercise will not bring absolutely any benefit;
- relaxation of the muscles of the shoulder girdle;
- help with hands
- wrong breathing.
To avoid swaying, you need to learn to lower your legs smoothly and pause when they reach the bottom point.
About the features of the exercise and common mistakes:
Execution features
- When performing the exercise, you can use straps to secure the hands on the crossbar and elbow clamps. They will help you focus only on the muscles of the press.
- Hands are not used during execution, they are relaxed and are used only for grip.
- For maximum load on the oblique muscles of the abdomen, it is necessary to twist the body to the left and right - this is done when knees bent that turn into different sides rising every time.
- When lifting the legs, the pelvis must be tucked - this will allow you to strain the abdominal muscles as much as possible.
- Inertia when running this exercise is not allowed. The ankle should rise and fall on each segment of the amplitude in the same time.
- The lowering of the lower extremities should not be carried out to the end - they should stop at the level of 15-25 °. So the abdominal muscles will remain tense throughout the exercise.
- Attaching additional weights to the lower leg is not recommended. Legs are a normal load to obtain the desired result.
- The chest must be kept straightened.
- If you feel pain in the lower back, it is necessary to spread the socks and knees, while leaving the heels closed to each other. This performance should be more comfortable.
- If you can't stabilize your body, you can ask a partner or instructor to hold you back.
- You need to look straight ahead. Chin-to-chest thrust is undesirable.
- At the end point of lifting the legs and after fixing them for two seconds, you need to additionally tighten the press.
- It will be easier for beginners to do lifts of the lower extremities in a vertical position on wall bars or bars with a vertical back.
- The smaller the angle between the body and the hips, the greater the load on the press.
Raising the legs only parallel to the floor does not give any results for the abdominal muscles. It should be above the 90° angle.
- Reverse grip on the bar is not recommended.
- The main attention should be paid not to raising the lower limbs, but to lowering them.
Contraindications
There are no special contraindications to the inclusion of lifting the knees or straight legs in the hang. It is not suitable for people who:
- lower back problems;
- the ability to stabilize the body is poorly developed;
- the problem area is the shoulder joints;
- there were injuries.
In such cases, it is better to replace the exercise with twists performed on incline bench or reverse twists performed on the floor.
Additional exercises for the press
When planning a hanging leg raise in a ab strengthening program, it should be placed very first, as one of the most difficult. Behind him already have twisting, lifting the legs and body in various ways.
The most effective for the press are:
- lifting the knees in the hang;
- press roller (roller).
The least effective twist on the floor with straight legs.
Any exercises designed to pump the press give the maximum and quick effect if performed regularly, correctly, until a burning sensation. Hanging leg raises are one of the hardest ab exercises, but also one of the most effective. With its proper implementation, muscle strengthening can be felt already 2-3 weeks after the start of training.
Hanging leg raise is one of the key exercises For . When it is performed, both the upper and lower parts of the rectus abdominis muscle are included in the work. At the same time, the complexity of the exercise and the level of muscle involvement depend on whether the legs are straight or bent at the knees.
Subject to correct technique This exercise will help you quickly relief press and draw cubes. However, we note that as such it does not burn fat, but only strengthens the muscles. To get rid of subcutaneous fat on the abdomen, you will need.
It should also be mentioned that incorrect execution of hanging leg raises can cause pain in the lower back and lower back. It is important to ensure that the load falls on the abdominal muscles, and not on other muscles.
Upper or lower press?
Leg lift machine
When lifting the legs in the simulator, when you lean on your arms bent at the elbows and raise your legs (most often, push-ups on the bars are also performed in this simulator), for the most part, the front muscles of the thighs are included in the work.
The reasons are simple - the trainees do not raise their legs high enough, in addition, tearing the lower back from the back in an attempt to create additional tension for the abdominal muscles, they involve the leg muscles even more.
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Hanging leg raises are the best exercise for creating the "Adonis belt" and working out lower muscles belly. The ideal movement is to raise the legs above the horizontal by twisting the pelvis. Performing exercises in the simulator is most often wrong.
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Despite the abundance of exercises for the press, twisting is truly effective. All other movements are just one of the options for twisting. The article will talk about hanging leg raises, as an advanced version of reverse crunches on the press.
Reverse crunches on the press: features of the exercise
The rectus abdominis is a solid, flat muscle that runs from the sternum to the lower abdomen. Cherished cubes are formed due to the transverse intersection of the rectus abdominis muscle with tendons. The main thing that IMPORTANT to learn is that any muscle (including the rectus abdominis) cannot contract partially.
You often hear such nonsense as "lower abs" exercises. They say certain movements load this particular part of the press that is difficult to pump.
It is really difficult to pump it due to the fact that there are fewer nerve endings than in the upper part, which means that the brain cannot generate the same strong signal (order) to contract. Plus, this particular area was chosen by fat cells to replenish energy reservoirs (it is easier to accumulate fat here), which makes it difficult to see well-developed muscles.
Physiologically, you can twist upper part torso to pelvis, as in the variation, or pelvis to upper torso, as in reverse crunches. What is the difference? In the load and complexity of execution, plus performing different twisting options, you make the workout more diverse 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 abs don't lift the legs up (other muscles you're training do when done incorrectly), the abs twist the pelvis to the chest (and the chest to the pelvis).
You should not think about getting your legs as high as possible. You should think about lifting your pelvis as high as possible.
The legs can be bent at the knees (this is easier to do), be straight or crossed among themselves - it does not matter, but the higher the pelvis is, the fuller the contraction of the rectus abdominis muscle will be.
A few words about the execution technique
Hanging leg raises, in principle, the exercise is not difficult, if you understand that your task is not to raise the legs (a terrible nonsense in the name of the exercise), but to raise the pelvis. It can be performed in a hanging position on the bar or in special simulator resting your elbows and forearms on the pillows, and your back on the soft back.
Take a starting position and fully straighten up. As you exhale, begin to bring your legs up, while twisting the body from the pelvis into yourself. I hope such a figurative comparison will help to better understand the nuance of movement.
The higher the pelvis is, the better the rectus abdominis will contract and the more work it will do. Don't worry about legs. Here, certainly do not chase the number of repetitions. Quality matters. The slow pace of the ascent will force you to consciously and controlledly execute the correct contractions. Think about twisting your core and contracting your abs.
From the top point on inhalation, also slowly begin to descend, as if spinning the body from top to bottom. Do not let the muscles rest at the bottom point. Maintain tension throughout the entire set. Drop to the bottom and immediately begin to twist up.
After completing the approach, stretch the 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 pull out of the muscles, stretch the muscle fascia and improve the blood supply to this area.
Reverse crunches on the press: video
For a better understanding of how to perform reverse crunches on the press, Denis Borisov's video will tell you about the nuances of execution.
Conclusion
By performing hanging leg raises and straight crunches on the press, you can already develop. You will have to reinforce the aesthetics of this area with a low fat layer, and this is already a task.
Hanging leg raises are basic exercise to work out the press. It combines simplicity and versatility with great efficiency.
To perform it, a simple crossbar will be enough, while lifting in the hang will not only help create a powerful press, affecting primarily its lower part, but also allow you to strengthen the legs, arms and core muscles.
Exercise can become part of a training program whose main goal is to lose weight.
In this article, you will find all the information you need to know about hanging leg raises.
What muscles work
Belly is the most problem area both in women and in men. As you know, in order to burn fat in the body, it is necessary to normalize nutrition and perform regular cardio training.
But ab exercises also help eliminate excess weight on the stomach. Their regular implementation allows you to improve blood circulation in this area, as a result, fat will burn faster.
When lifting the legs in the hang, the following are involved:
- rectus abdominis;
- oblique muscles;
- muscles of the anterior surface of the thighs;
- flexor muscles of the hands;
- broadest muscles.
Exercise options
There are three main options:
- standard: leg lifting is performed on the crossbar, in this case it is necessary to make an effort to keep the body motionless during the approach, preventing swinging;
- wall bar leg raises: in this case, the back rests against the wall, which makes it possible to fully concentrate on working out target muscles, without being distracted by the stabilization of the body, this option is especially good for beginners.
- another option is to use instead of the Swedish wall bars, which also provide a secure fixation of the lower back.
Legs during the exercise can be bent or kept straight. The first option is easier, it is well suited for beginners.
He suggests that the knees are above the pelvis when the legs are raised up, with the shins hanging vertically. Straight leg raises are harder great exercise for advanced athletes.
Can also be added to the vertical movement lateral twist. This way of performing the exercise will allow you to load the oblique abdominal muscles well in order to make the torso powerful and strong.
Grip Options
The exercise can be performed both with direct and with reverse grip. These options differ in the nature of the load on the arms, shoulders and back muscles. Which one to choose is mostly a matter of taste.
Execution technique
At first glance, the technique of this exercise is very simple:
- grab the bar, freely stretching your legs down;
- as you exhale, quickly, but without jerking, pull your knees to your chest, bending your legs at an angle of more than 90 degrees;
- as you inhale, slowly lower your legs;
- do the required number of repetitions, then rest and proceed to the next approach.
In fact, doing the right number of leg raise reps is quite difficult. The body during its execution must be motionless. The legs must be raised smoothly, without jerking, due to a powerful exhalation, while you should feel how the press works.
Common Mistakes
Common mistakes include:
- buildup of the body during the exercise;
- performing leg raises with jerks;
- wrong breathing.
As noted above, when performing an exercise on the crossbar, it is necessary to prevent the buildup of the body. The legs need to be raised quickly, but without jerking, due to a powerful exhalation, while mentally concentrating on the work of the press.
Do not be afraid to breathe loudly, even if you are exercising in the gym - it is a powerful exhalation while lifting your legs that will allow you to load the abdominal muscles to the fullest.
If you perform the exercise in the wrong technique, the effect of it will be minimal.
For those who cannot do leg raises on the bar, it is necessary to perform this exercise on the Swedish wall. Another option is to replace it with lying leg raises or other ab exercises.
American scientists from San Diego conducted research to determine the most effective exercises to work out the press.
They used an electromyograph to assess the stress that the most popular ab exercises give to the stomach.
IN Top 7 exercises that they compiled from the test results, hanging leg raises came in second. The first was the exercise "bike". According to the results of scientists, hanging leg raises on 112% more efficient reverse twist, which is in seventh place in this efficiency rating.
However, even before the study of American scientists, hanging leg raises have always been included in various ratings of the best exercises for the press.
They have traditionally been considered the most effective way pumping of the lower part of the rectus abdominis muscle, which was confirmed by electromyography.
Hanging leg raises are the most energy-intensive and hardest exercise for the press. For this reason, it is not suitable for everyone - women and beginners can either postpone its inclusion in their training program or not to execute.
There are many other ab exercises that can replace it. Also, hanging lifts have contraindications - injuries shoulder joints and back problems.
Women should also note that this exercise works the obliques, so adding it to your workout routine can cause your waist to disappear, resulting in a male-like torso.
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