Working muscles
Main working muscles:
- Muscles that flex the spine: rectus abdominis, external oblique, internal oblique.
- Muscles that flex the leg at the hip joint: iliopsoas, rectus femoris, sartorius, tensor fascia lata, pectineus.
Accessory muscles:
- Abdominal muscles that stabilize the spine: transverse muscle belly.
- Muscles that extensor the leg in the hip joint: large gluteal muscle, posterior thigh muscle group.
- Abductors of the thigh: gluteus medius, gluteus minimus.
- Adductor muscles of the thigh: adductor longus, adductor short, adductor magnus, gracilis.
- Muscles that extend the leg at the knee joint: quadriceps femoris.
- Muscles that perform plantar flexion of the foot ankle joint: calf muscle, soleus muscle.
- Muscles that extend the arm at the shoulder joint: latissimus dorsi back, teres major, posterior deltoid muscle.
Starting position when rolling with straight legs. Lie on your back, stretch your arms along your torso, palms down. Raise your straightened legs at an angle of about 60 degrees to the floor, or even higher if this will help you better maintain a stable position of the pelvis.
Inhale. Raise your legs vertically (flexion at the hip joint at an angle of 90 degrees).
Exhalation. Flex your spine, lift your pelvis off the mat and push it towards your shoulders as your legs pass over your head.
Inhale. Lower your legs to the floor as shown in the illustration if flexibility allows, then spread them shoulder-width apart.
Exhalation. Rolling slowly on your back, lower your pelvis to the mat. After that, keep lowering your legs until starting position.
Repeat the straight leg roll once more, but start it with legs apart, and in the 4th phase, when the legs are behind the head, bring them together.
Repeat the exercise 6 times, of which the legs in the 1st phase are brought together 3 times and 3 times apart.
Pull in the belly on straight-legged rolls to stabilize the pelvis and prevent excessive arching of the lower back as the hip flexors keep the legs suspended and lifted to a vertical position in phases 1 and 2.
Use the abdominal muscles to posteriorly tilt the pelvis and flex the spine at the beginning of the 3rd phase. Start at the bottom and create maximum arch in the lower back during the back roll phase. Individuals with a flexible spine may need to contract the extensor muscles slightly at the same time to achieve even flexion and prevent excessive flexion in the middle and lower spine.
Use your hip flexors to lift your legs off the mat in phase 3 and control their lowering in phase 4 of straight leg rolls. The abductor muscles of the thigh at the same time slightly spread the legs.
Pull your legs closer to your body and make sure that the lumbar spine flexion is maintained as long as possible in the 5th phase, when the abdominal muscles control the gradual lowering of the torso to the mat. After it is lowered, switch the action of the abdominal muscles to maintain the stability of the pelvis and lower back, while the muscles that bend the legs in hip joints, control the lowering of the legs, and the adductors of the thigh bring them together.
During the entire exercise of the rolls, the legs should be straightened, and the socks pulled back due to the action of the muscles that extend the leg at the knee joint and perform plantar flexion of the foot. You should strive to reach with your feet as far as possible, in whatever direction they point.
Lifting the pelvis off the floor in the 3rd phase, press hard with your hands on the mat so that the muscles that extend the arm in the shoulder joint also help to raise the torso. In the 5th phase, hands in the same position also play important role, but the muscles in this case work eccentrically.
mental image. In the upward phase of the movement, imagine that you wrap your torso around a large gymnastic ball, and when the pelvis begins to sink, mentally move it towards the legs.
Notes
Straight-legged rolls can be thought of as the mirror opposite of forward bending twists. The only difference is that in this case you are pulling the pelvis to chest, and not vice versa. It is important to start the movement from the pelvis in order to consistently, vertebra by vertebra, bend the spine in the lumbar region. The abdominal muscles at the same time tilt the pelvis back. This skill will be useful to you later to get rid of the tendency to tilt the pelvis forward when outstretched legs create a large moment of force, for example in such exercises as "Hundred" and "Die Hard". Posterior pelvic tilt activates large quantity muscle fibers in the lower part of the abdominal muscles and thereby contributes to the stability of the power center. In addition, in rolls with straight legs there is a good dynamic stretch. rear group thigh muscles and extensor muscles of the spine.
Despite the fact that the benefits of this exercise rolling with straight legs are undeniable, it causes forced flexion of the spine in the thoracic and cervical regions under the influence of the gravity of the body, which is not always acceptable and acceptable for individual people. Perform this exercise only if you do not feel discomfort in the back and neck. Consult your doctor and, if necessary, refuse the exercise or make adjustments to it.
Modifications
In the 3rd and 4th phases, move your legs behind your head only as long as the weight of the body is on the shoulders and upper part back, not around the neck. This will reduce the burden on cervical vertebrae. If your muscles are not flexible enough rear surface hips, at first limit yourself to the fact that the legs in the upper phase will be parallel to the floor. It is not necessary to touch the mat with them. If the muscles in this area are very tight, you can slightly bend your knees when they are over your head. If the stiffness of the muscles in the lower back or shoulders does not allow you to raise the pelvis to shoulder level, bend your elbows and rest your palms on the lower back to create support for the torso.
Options
With your feet over your head, perform ankle dorsiflexion to increase the stretch in the hamstring. When returning to the starting position, pull the socks back.
Working muscles
Main working muscles:
- Muscles that flex the spine: rectus abdominis, external oblique, internal oblique.
- Muscles that flex the leg at the hip joint: iliopsoas, rectus femoris, sartorius, tensor fascia lata, pectineus.
Accessory muscles:
- Abdominal muscles that stabilize the position of the spine: transverse abdominal muscle.
- Muscles that extend the leg in the hip joint: gluteus maximus, posterior thigh muscles.
- Abductors of the thigh: gluteus medius, gluteus minimus.
- Adductor muscles of the thigh: adductor longus, adductor short, adductor magnus, gracilis.
- Muscles that extend the leg at the knee joint: quadriceps femoris.
- Muscles that perform plantar flexion of the foot in the ankle joint: calf muscle, soleus muscle.
- Muscles that extend the arm in the shoulder joint: latissimus dorsi, teres major, posterior deltoid muscle.
Starting position when rolling with straight legs. Lie on your back, stretch your arms along your torso, palms down. Raise your straightened legs at an angle of about 60 degrees to the floor, or even higher if this will help you better maintain a stable position of the pelvis.
Inhale. Raise your legs vertically (flexion at the hip joint at an angle of 90 degrees).
Exhalation. Flex your spine, lift your pelvis off the mat and push it towards your shoulders as your legs pass over your head.
Inhale. Lower your legs to the floor as shown in the illustration if flexibility allows, then spread them shoulder-width apart.
Exhalation. Rolling slowly on your back, lower your pelvis to the mat. After that, continue to lower your legs to the starting position.
Repeat the straight leg roll once more, but start it with legs apart, and in the 4th phase, when the legs are behind the head, bring them together.
Repeat the exercise 6 times, of which the legs in the 1st phase are brought together 3 times and 3 times apart.
Pull in the belly on straight-legged rolls to stabilize the pelvis and prevent excessive arching of the lower back as the hip flexors keep the legs suspended and lifted to a vertical position in phases 1 and 2.
Use the abdominal muscles to posteriorly tilt the pelvis and flex the spine at the beginning of the 3rd phase. Start at the bottom and create maximum arch in the lower back during the back roll phase. Individuals with a flexible spine may need to contract the extensor muscles slightly at the same time to achieve even flexion and prevent excessive flexion in the middle and lower spine.
Use your hip flexors to lift your legs off the mat in phase 3 and control their lowering in phase 4 of straight leg rolls. The abductor muscles of the thigh at the same time slightly spread the legs.
Pull your legs closer to your body and make sure that the lumbar spine flexion is maintained as long as possible in the 5th phase, when the abdominal muscles control the gradual lowering of the torso to the mat. Once it is down, switch the action of the abdominal muscles to keep the pelvis and lower back stable while the hip flexors control the lowering of the legs and the adductors of the thigh bring them together.
During the entire exercise of the rolls, the legs should be straightened, and the socks pulled back due to the action of the muscles that extend the leg at the knee joint and perform plantar flexion of the foot. You should strive to reach with your feet as far as possible, in whatever direction they point.
Lifting the pelvis off the floor in the 3rd phase, press hard with your hands on the mat so that the muscles that extend the arm in the shoulder joint also help to raise the torso. In the 5th phase, the arms in the same position also play an important role, but the muscles in this case work eccentrically.
mental image. In the upward phase of the movement, imagine that you wrap your body around a large gymnastic ball, and when the pelvis begins to lower, mentally move it towards the legs.
Notes
Straight-legged rolls can be thought of as the mirror opposite of forward bending twists. The only difference is that in this case you are pulling the pelvis to the chest, and not vice versa. It is important to start the movement from the pelvis in order to consistently, vertebra by vertebra, bend the spine in the lumbar region. The abdominal muscles at the same time tilt the pelvis back. This skill will come in handy later on to get rid of the tendency to tilt the pelvis forward when the extended legs create a large moment of force, for example, in exercises such as "Hundred" and "Die Hard". The posterior pelvic tilt activates more muscle fibers in the lower abdominal muscles and thereby contributes to the stability of the power center. In addition, in rolls with straight legs, there is a good dynamic stretching of the posterior thigh muscles and the muscles that extend the spine.
Despite the fact that the benefits of this exercise rolling with straight legs are undeniable, it causes forced flexion of the spine in the thoracic and cervical regions under the influence of the gravity of the body, which is not always acceptable and acceptable for individual people. Perform this exercise only if you do not feel discomfort in the back and neck. Consult your doctor and, if necessary, refuse the exercise or make adjustments to it.
Modifications
In the 3rd and 4th phases, move your legs behind your head only as long as the weight of the body is on the shoulders and upper back, and not on the neck. This will reduce the load on the cervical vertebrae. If your hamstrings are not flexible enough, at first limit yourself to keeping your legs parallel to the floor in the upper phase. It is not necessary to touch the mat with them. If the muscles in this area are very tight, you can slightly bend your knees when they are over your head. If the stiffness of the muscles in the lower back or shoulders does not allow you to raise the pelvis to shoulder level, bend your elbows and rest your palms on the lower back to create support for the torso.
Options
With your feet over your head, perform ankle dorsiflexion to increase the stretch in the hamstring. When returning to the starting position, pull the socks back.
An exercise that requires the performer to possess the proper level of flexibility. In addition to strengthening the muscles of the press, it helps to correct posture and make the back more mobile. It is recommended to perform only on a gymnastic mat (blanket, bedspread).
Position 1
Lie on your back with your legs straight. Hands should lie along the body with palms down.
Position 2
With a sharp movement, tear your pelvis off the floor, raise your straight legs and lower them behind your head, trying to touch the floor with your toes. At the time of execution, the press should be as tense as possible, and the main effort should fall on it, so if possible, do not lean on your hands.
Position 3
Pausing for a second in the previous position, return to the starting position. This must be done in one sharp movement, but so that the legs do not touch the floor and are always on weight.
Do not be afraid to take a high pace, just do not lower your legs to the floor at the end point and try to throw them as far as possible behind your head.
Eka-pada-sirshasana (posture - foot behind the head)
Eka-pada-shirshasana (pose - foot behind the head) technique: Sit on the floor. Stretch your legs forward. bend slightly left leg and take her right hand on the outside of the ankle. With your left hand, grab a little above the ankle (the elbow and shoulder part of the left hand should touch the inner surface of the left thigh).
Using your hands, lift your left leg as high as you can and try to place it on your left shoulder. Lower left hand so that it is located on the outside of the left thigh.
With your right hand, lift your left leg even higher and place its foot behind the neck.
Fold your palms in front of your chest. Stay in this position for a time that is convenient for you (do not overexert yourself). Then slowly return to the starting position. Do the same with the other leg.
Complete 2 cycles.
Breath: In the final position, breathe slowly and deeply.
Concentration: On the breath.
Restrictions: Asana should not be performed by pregnant women, as well as people suffering from sciatica.
Benefits of practice: Asana massages alternately both sides of the abdomen; tones the genitals and eliminates their diseases. Asana is also practiced for the treatment varicose veins veins, but in this case, the final position must be held for a longer period of time.
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There are at least 8 popular exercises, the regular implementation of which almost always leads to injury or exacerbation of chronic diseases. Professionals classify such exercises as category X. In the sense of "X", that is, exercises whose performance is associated with extreme health risks. This does not mean that they cannot be used at all. Use if you like. But be aware of what you are risking. And, of course, be extremely careful.
barrier step
Execution: sitting on the floor, straighten one leg, turning the toe up. Bend the other leg at the knee and take it to the side, turning the toe away from you. Spreading your legs as wide as possible, tilt to a straight leg, holding the foot with both hands.
Why did you come up with: for stretching the muscles of the back of the straight leg
What is dangerous: according to the book by D. Alter "The Science of Flexibility", this exercise leads to an excessive load on knee-joint bent leg, overstretching of the medial cruciate ligament, slippage of the patella, and compression of the posterior lateral meniscus." In short: it can severely injure the knee of the bent leg.
How to secure: the easiest way is to simply straighten the leg bent at the knee or tuck it under you.
Forward bends with straight legs
Execution: putting your feet together and straightening your legs, lean forward, trying to touch your knees with your chest, and your shins with your forehead.
Why did you come up with: for stretching the extensor muscles of the spine and the muscles of the back of the thigh.
What is dangerous: leaning forward is primarily dangerous by loss of balance. In conditions gym a fall from this position can result in severe head bruising and other nasty injuries. In addition, some experts consider tilts to be harmful to the intervertebral discs and ligaments of the lumbar spine.
How to secure: put your feet not together, but shoulder-width apart, thereby increasing the stability of the starting position. Or do the same tilts while sitting, completely avoiding a possible fall.
Frog
Execution: kneeling, spread your legs as wide as possible and try to sit with your pelvis on the floor. The toes of both feet are turned outward, the legs are maximally bent at the knees.
Why did you come up with: to stretch the adductors of the thigh and improve the mobility of the hip joints
What is dangerous: as in the case of the "barrier step", excessive stress on the knees can lead to injuries, but now both legs. In addition, this exercise can seriously damage the hip joints.
How to secure: better not to do it at all. In extreme cases, try to sit down so that, when viewed from above, both of your legs from the buttocks to the knee make up a perfectly straight line - you can’t roll the pelvis back.
Tilts with a barbell standing
Execution: placing the bar on the upper part of the trapezium and placing your feet hip-width apart, you should lean forward until the body is almost horizontal.
Why did you come up with: to strengthen the extensor muscles of the spine and the muscles of the back of the thigh
What is dangerous: at the slightest loss of control over the lumbar spine, herniated intervertebral discs are possible.
How to secure: if you are confident in your own technical readiness, tilts with a barbell can be done, but in short periods - no more than 2-3 weeks. If not, it is better to replace them with Romanian deadlifts and hyperextensions.
Twine transverse
Execution: placing your legs twice as wide as your shoulders, you need to lean your hands on the floor, after which, without bending your knees, spread your feet to the sides so that you eventually lie on the floor with your hips.
Why did you come up with: for stretching the adductors of the thigh and impressing romantically inclined others
What is dangerous: Twine is one of the most useless exercises in fitness. Not only are only a few able to perform it correctly, but also excessive efforts can lead to injuries to the menisci and the medial cruciate ligament. The latter most often occurs during involuntary bending of the legs at the knees when trying to sink as low as possible.
How to secure: to reduce the load on the knees, it is best to stretch not both at once, but only one leg. To do this, kneel with your other leg to the side, and lower yourself without tilting your pelvis back. So that the straight leg does not inadvertently bend, turn its foot towards you and press it to the floor - the tension of the calf muscles additionally stabilizes the knee joint. Hold this position for 15-30 seconds, then switch legs.
Tilt body turns
Execution: put the barbell on your back, put your feet hip-width apart, bend at the waist and bend over. Now, without straightening up, turn from side to side, rotating the neck and body.
Why did you come up with: in ancient bodybuilding times, in the year that way in 1973, this exercise was used to train the oblique abdominal muscles.
What is dangerous: even ordinary rotations in the lumbar region threaten with serious injuries to the soft tissues surrounding the spine and intervertebral discs. Leaning forward exacerbates the risk several times over. Suffice it to recall that backaches most often occur in this position.
How to secure: turns of the body in an inclination, if they affect anything, then rather, on the thoracic spine. Instead of dangerous work with the neck, it is best to lie on your side, bend your knees and try, twisting in the area of \u200b\u200bthe shoulder blades (but not the lower back!), Touch the floor behind you with your hand. This exercise is completely safe and increases mobility much more. thoracic spine.
Plow
Execution: lying on your back - arms along the body - you need to raise your legs, and then lower them behind your head, touching the floor with your feet. The legs at the knees are supposed to be kept straight.
Why did you come up with: for stretching the muscles of the chest, neck and lumbar spine
What is dangerous:"plow" strongly compresses internal organs, which, against the background of shortness of breath, can cause an uncontrollable rise blood pressure and loss of consciousness. In addition, with not entirely competent performance of this asana, the impact on the neck far exceeds all permissible limits. In the long term, this can lead to calcification. cervical spine.
How to secure: stretching the extensor muscles of the spine - from the neck to the lower back - is much easier and safer while sitting. Sit on your knees, clasp your hands behind the back of your head and, rounding your back, press your chin to your chest. Hold for 15-30 seconds.
Bench press from behind the head
Execution: stand up straight with the barbell on your shoulders (hold it wide grip). The feet are slightly wider than the hips, the back is straight, the legs are slightly bent at the knees. Helping yourself with your legs, push the bar over your head, and then lower it back behind your head to the level of the back of your head or below. If it works, repeat.
Why did you come up with: this is an exercise that came out of weightlifting (they work out final part jerk), in commercial fitness clubs are used to train the deltoid muscles.
What is dangerous: excessive supination humerus with simultaneous abduction can result in serious injury to the shoulder joints and / or spine. The latter is most likely in the case when the lack of mobility of the shoulder joints will be compensated by excessive deflection in the lumbar or thoracic regions.
How to secure: If you want to press while standing, press from your chest, not from behind your head. So and shoulder joints are in a safe position, and the range of motion of the humerus is much greater, which increases the load on the target deltoid muscles.
