Raising the legs on the horizontal bar on the press. Hanging leg raises

14.04.202027.05.2017

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 - best exercise to create the “Adonis belt” and work 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.

Warm-up running and walking are performed: with a normal step; on socks, on heels, on the inside and outside of the foot; with hands resting on knees, bending down; with a high hip raise in a half-squat; sit down; lunges, side and variable step, cross step forward, to the side. Perhaps a combination of walking with jumping. Running can be normal, with high hips, bending the legs back, raising straight legs forward or backward, cross stepping forward and backward, sideways with turns, stops, throwing and catching objects, jumping over obstacles, moving along obstacles.

General developmental exercises include:

exercises for the muscles of the hands and shoulder girdle- raising straight arms forward, up to the sides, back, simultaneously, alternately, sequentially;
exercises for the muscles of the trunk and neck - tilting the head, torso forward, back to the sides. Circular movements of the head, torso, right and left;
exercises for the muscles of the legs - flexion and extension of the legs, lunges, jumping out of the "crouching" stop, springy movements in the squat, jumping in place and moving forward on one or two legs;
exercises for the back muscles - movement of the arms with a simultaneous tilt of the body (back, to the side) circular movements of the body with raising the arms forward, emphasis "crouching" and "lying", various turns, with the help of a partner and independently, raising and lowering the gymnastic bench with alternate body tilt forward and backward as part of a group.

No. 1. Stand up straight and tuck your chin into your chest. Stay in this position for 2-3 seconds. Feel the stretch at the back of your neck (see image).

No. 2. Borrow initial position- Feet shoulder width apart. Keeping your chin level, turn your neck to the side (as far as you can). Return to the ready and turn in the opposite direction. Do it like this 8-10 times (see image).

trapezius muscle

Take a starting position - right hand grab your head. Slowly lower your head onto your shoulder (as long as you can). Stay in this position for 4-6 seconds, then repeat 5-6 more times. Then switch hands and repeat for the other (see image).

pectoral muscles

No. 1. Approach any vertical support, place your arm on it, bent at an angle of 90 degrees. Lean your body forward and slightly to the side, until tension in pectoral muscles. Hold this for 3-4 seconds and then repeat the exercise with the opposite hand (see image).

No. 2. Stand up straight, take your hands in the “lock” and pull them back. Try to slightly raise your arms up, keeping them straight. Feel the stretch in your chest (see image).

Grab a vertical support (pole) with one hand and tip back, straightening your legs. Hold on like this 3-5 seconds, and then repeat the movement, changing hands.

Stand up straight and put one hand (through the top) behind the neck. Put your other hand on top, grab your elbow and pull until you feel a stretch in the triceps. Stay in this position for 3-5 seconds, repeat with the other hand.

Oblique abdominal muscles

Put one hand on the belt and, tilting the torso in the same direction, reach for the hand. Repeat the bends with the other hand.

Deltas (back beam)

Standing straight, pull the elbow on the opposite side. Hold for 10-15 seconds, do the same for the other side. As you pull your elbow, your forearm should remain perpendicular to the floor.

Take a starting position - feet shoulder-width apart. Raise your arms up to shoulder height and rotate your shoulders and torso to the sides (all the way). Return to the starting position and do 8-10 repetitions in the opposite direction.

Stretching the muscles before training (lower body)

Moving down, and next in line...

knee joints

Put your feet together and grab your knees with your hands. Complete 10 circular motions inside and out.

Biceps femoris

Stand in front of the rise of the step platforms. Throw a straight leg up and stretch the whole body to the leg. Feel the stretch in your hamstrings.

Lock your feet shoulder-width apart. Take a step back and lunge by bending your knee. Keep your back straight. Return to the starting position and repeat this several times. Do the same with the other leg. Number of repetitions from 6 before 8 once.

Quadriceps femoris (quadriceps)

Stand on one leg and wrap your other hand around your ankle. Stay like this for a few seconds. Then release your leg, take a step and repeat with the other leg.

Performing the exercise Raising the legs to the crossbar

Raising the legs to the bar

Hanging with an overhand grip, raise your legs to the crossbar until they touch the bar and lower them down. The position of the hang is fixed. Slight bending and spreading of the legs is allowed. It is forbidden to perform swing movements.

l / s alternately performs an exercise on the crossbar for correctness.

Hanging leg raises can rightly be called one of the most effective exercises on the press. It is performed on a horizontal bar or crossbar, belongs to the category of advanced and is suitable for people who have a good sports training, which simple twists are no longer so interesting. The exercise has three variations that differ in difficulty level - this is raising the knees, raising the legs above the parallel with the floor and, finally, raising the straight legs to the crossbar itself.

Exercise features

Raising the legs in the hang on the crossbar perfectly works out the entire press, maximally loading the lower section of the rectus abdominis muscle. As a rule, it is the lower part of the press that is the most difficult to work out, and if the cubes are drawn rather quickly from above, then beautiful relief from below is not a trivial task.

In addition to the rectus abdominis muscles, external and internal obliques are involved. If you do leg raises in the hang, adding twisting of the body to the sides, that is, with turning the knees to the right and left, then increase the load on these muscle groups. The hip flexors are also involved in the movement. They lift their feet out lower position up to 30-45 degrees. And after 45 degrees, the press is already actively turned on.

In addition to the abdominal muscles static load test the arms, shoulders and back. To perform the exercise, you must have a fairly strong lower back. If your hands are rather weak (the grip weakens quickly), you can use special straps to secure the hands to the crossbar.

Any special contraindications to perform this exercise no, unless you have an injury that causes pain during the execution of the movement. In this case, it is better not to experiment, and replace hanging leg raises with, say, reverse crunches on the floor or on.

As for the place of the leg raises or knees in the hang in complex training on the press, then this exercise is performed first, as the most difficult and tiring. Then you can put twisting, lifting the body and lying legs in different variations.

Execution technique

As already mentioned, the exercise has three degrees of difficulty: simpler (raising the legs bent at the knees), classic (legs straight or slightly bent) and more difficult (straight legs rise to the very crossbar).

Consider the universal technique for performing the movement, and which variation to choose, each athlete determines for himself, depending on his level of physical fitness.

Starting position - hanging on the crossbar or horizontal bar with straight arms and legs. The height of the bar should be such that your feet either lightly touch the floor or (better) not touch it at all. During the exercise, the hands play the role of a hitch with the crossbar, that is, they do not participate in the movement. Tailbone slightly twist forward, feeling that the press is tensed.
As you exhale, lift your legs and twist your pelvis forward. The angle between the body and the hips should be less than 90 degrees, regardless of whether you raise your knees or straight legs. That is, the hips rise above the parallel with the floor, and the pelvis twists forward. By the way, it will be extremely difficult to raise absolutely straight legs if you have insufficient stretching. rear surface hips. Therefore, as a rule, most athletes raise their legs not completely straight, but slightly bent. Hold at the top for a couple of seconds.
Lower yourself as slowly as possible to the starting position. Perform the desired number of repetitions.

The higher you raise your legs, and the straighter your legs are, the greater the load on the press. The maximum tension of the abdominal muscles will require lifting the legs to the crossbar itself. In this case, all parts of the rectus abdominis muscles, and not just their lower region, receive a significant load.

If you want to additionally load the oblique muscles, add twisting of the body from side to side, that is, turn your knees left and right with each rise.

Aim for at least 15-20 reps in 3-4 sets. This will be difficult at first, so do as many reps as you can.

You can take your legs back a little at the bottom to make it easier to get through the initial phase of the leg raise when the hip flexors are working more than the abs. But strong swinging and throwing the legs up by inertia will make the exercise a waste of time.

The following points can also be noted:

Raise your hips above 90 degrees, i.e. above parallel to the floor.
Remember to tilt your pelvis forward while doing the exercise. It is these additional twists that will help you maximize the use of the abdominal muscles.
Work on stretching the back of your legs. This will allow you to perform the exercise with greater amplitude.

In conclusion, it should be noted that any abdominal exercises, whether it be hanging leg raises, twisting on the floor, in a simulator or on a Roman chair, will give an effect if they are performed regularly and until a strong burning sensation in the muscles is felt. Arm yourself with patience, work on yourself and then success will certainly be achieved!

Hanging leg raises on the horizontal bar are very fond of various fitness gurus. They say that only this movement works out the entire press, allows not only to “pump” to cubes, but also to increase the functional strength of the core, and generally looks impressive. Now let's move to any room. Almost all fitness athletes do the exercise incorrectly, waving their legs to the horizontal bar, and not loading the press. And those who have mastered the technique often cannot work for a long time due to clogged hands, grip problems, or banal fatigue. Lifting something at the end of the workout is done. Meanwhile, it really good exercise, which can give much more benefit than the usual twisting from a prone position on the floor, and lifting the body on a fitball.

Initial position

In any way, take a hang on the horizontal bar, palms slightly wider than shoulders;
Stabilize your shoulders by moving them away from your ears, pull them up slightly transverse muscle, drawing in the stomach;
Remove the buildup of the body, breathe calmly;
Slightly bend your knees if you are adducting with bent legs, or straighten if the goal is to raise your toes to the bar

Movement

Contract your abs by slightly twisting your pelvis forward;
Due to the stronger tension of the abdominal muscles, bring your knees to your chest;
"Unwind" back without swinging;
Perform the required number of repetitions;
Don't relax your abs all the way down

Attention!

Remove inertial movements in the shoulder joint. Don't rock your upper body;
Eliminate the swing of the legs;
Do not throw your hips back to prevent complete relaxation of the press;
Do not pull the hips to the ribs due to the strength of the quadriceps, twist;
Bring the pelvis with the bones to the lower ribs, as if “twisting” it up. A similar movement is in the Pilates system, and is practiced in power, when we take a neutral position of the back.

Variations

This is one of them basic exercises in crossfit and gymnastics. Bodybuilders consider this skill to be advanced, but it is not. The whole point is in technology. Raising the socks to the bar is not a twist, but a movement in the shoulder joint. The athlete starts from the hang, the socks can be pulled down to make it more comfortable, then, with the force of the press, he first brings the pelvis to the ribs, and then begins to rotate the shoulders and bring the socks to the crossbar. The drop is made in reverse order. There are two options for movement - fast and inertial, and slow for working out muscles. The first is used in competitive CrossFit complexes, just to save energy and complete the complex faster.

And this is just a movement to strengthen the press from the area of exercise therapy. Athlete hanging on wall bars or horizontal bar, reduces the press and brings your knees to your chest. It is necessary to ensure that the movement occurs due to the reduction of the press, and not by throwing the legs up.

A variation for those who need to engage the obliques too. To begin with, the usual lifting of the knees to the chest is performed, the person brings the knees hard, and then the turn, that is, bringing the knees to one and the other shoulder. The secret of the movement is not to relax the press.

It is often called the press in the hang on the elbows, but then the athlete would have to make an exit by force, and hang on the horizontal bar on the elbows, and this is very difficult. So we will perform correctly - in a forearm stand. Rack is accepted in special simulator, the shoulder blades are pulled together and lowered to the pelvis, and the back is pressed against the back of the car. It is also important not to tear off the lumbar so that the movement is strictly due to the press. Further, according to the usual scheme, either socks are brought to the top of the structure, or hips to the lower ribs. Sometimes the legs are raised only to the midline, but they try to control the movement due to the rigid retraction of the abdomen.

Analysis of the exercise

This is a twisting of the spine with flexion in hip joint. Sometimes flexion at the knee is added. The goal is to work the entire rectus abdominis. Oblique turns on if you rotate from shoulder to shoulder at the top, and transverse ones - if you pull your stomach inward, literally push the abdominal wall to the spine.

Quite a lot of muscles additionally participate in dynamics and statics:

Tensioner of the broad fascia;
Rectus dorsi;
Rhomboid and broadest;
Quadriceps and hamstrings;
Forearm muscles

Preparation

Usually the movement is done at the end of the workout, when the body is already warmed up. This means that you can skip the cardio warm-up. But it doesn't mean that mobility is enough to lift straight legs to the horizontal bar. The problem is that most fitness exercises involve the hamstrings in one way or another. By the end of a workout, a typical gym visitor can only lift a little to the bar. bent legs. A short dynamic stretch, a series of body bends forward, hands to toes will help to avoid this.

Ideally, a bodybuilder or fitness athlete should choose not the most high bar. The height should be such that the stretched socks can touch the ground. If the athlete swings strongly, touching the floor with his toes will help him to extinguish unnecessary inertial movements;
It is worth avoiding leg swings, swinging and throwing legs. This is a fairly short controlled movement;
The press is reduced only in the upper part of the amplitude. Therefore, the middle line must be passed, and ideally, pull the hips to the lower ribs;
You should not nod your head forward, touch your chin to your chest. This can lead to spasms in the cervico-collar area, unpleasant sensations during work and problems with recovery. In addition, head nods increase inertia, and we agreed to extinguish it;
The width of the crossbar should be comfortable. No need to combine grip training and ab exercises, this only works for high-level athletes;
Remove unnecessary movements with toes. Some athletes actively throw their socks to the bar, and on lowering they reach for the floor with their heels. This is an extra movement that can provoke an ankle injury;
Movement in lumbar spine resembles what we do when we try to raise our legs from a supine position. The pelvis should be brought to the lower ribs, and not maintain a natural deflection in the spine

Gross mistakes

Lifting with a deflection in the spine due to the strength of the legs;
Throwing socks to the crossbar with the help of inertia;
Flexion at the elbow joint;
Incomplete amplitude, “light” lifting of the legs is not even up to the midline of the body;
Head rotation, head tilt and other involuntary movements

The slower the pace, the more strongly the rectus muscle will contract, and less so the quadriceps, so you need to raise your legs only very smoothly, and under control;
The principle of "exhalation for effort" works universally, it can also be used in training the press, we bring the pelvic bones to the lower ribs, exhaling;
It is better to perform fewer reps, but slowly and in a controlled manner, rather than swing your legs in the air 20 times;
If there are still problems with the grip, you should use the straps, or perform lifts in the "Roman chair";
Raising the legs in a rack on the uneven bars in gymnastics is a swing exercise, in fitness it is strictly controlled and on the press, so if you want to work out the muscles of the core, it is better to perform the movement with a enslaved body and not swing your legs;
For all its promise, this movement can and should be alternated with others. Beginners may not be able to hold the hang if they did deadlifts that day. When programming training load this must be taken into account. It is better to put the hanging leg raise on the day when the squat and bench press and variations are trained, rather than traction to the belt and deadlift, it will be easier to learn;
If only the iliacs and quadriceps are tense during the movement, temporarily switch to an easier option. Perform leg raises while lying on the floor, slowly and with your lower back pressed to the floor until you feel what movement you need to make in front. abdominal wall so that the back is kept pressed throughout the movement. Transfer this experience to the crossbar;
If you can’t get rid of inertia at all, you should go to the simulator and perform the movement in support with your forearms. The back is pressed against the pillow, excess mobility in thoracic region remove. If there is kyphosis, you need to tighten the muscles more rigidly to the center, and lower the shoulder blades to the spine, while simultaneously drawing in the anterior abdominal wall;
For those who cannot pull the stomach inward for informational purposes, it is recommended to do the bar and vacuum. These two exercises build the center of the body under any load, and are useful for the beginner fitness enthusiast, but they will not progress long enough. Do them as leads, and then move on to hanging leg raises.

Plain training program for the novice fitness athlete, includes ab exercises every workout, at the end. So you don’t need to do only hanging raises. First of all, it will overtrain the forearms, and will weaken rather than strengthen the grip. It is better to do it according to the “in one workout” scheme, alternating with planks and classic twisting with weights.

There are two options for a set-repeated scheme:

High reps, up to 20 reps for those who are ready to work on the burning press, but can not yet unbend their knees, and perform all the lifts in clean form;
10-12 reps in a complicated version - socks to the bar, for example

There should be at least 3 working approaches, but no more than 5. There is no need to overtrain the direct line, it already works in all basic exercises

Contraindications

There are strictly two types:

Injury shoulder joints, rotator cuffs, muscle mass of the shoulder, or pectoral muscles;
Forearm injury, finger fractures, hand injury

Naturally, contraindications to movement also apply. strength exercises generally - rehabilitation period after diseases, operations, and general malaise.

When they say that a weak grip is a contraindication, or excess weight is a contraindication, does not take into account training goals. Usually an athlete trains to become stronger and more resilient, and not just to “check in” in the gym. It's hard to make progress in anything if you don't practice it. Therefore, you should be careful about the very idea of "training without training", and the rejection of certain exercises because of some weak muscles. Start with the straps, the grip will gradually become stronger, and you will be able to hang normally without them. Yes, and excess weight is a variable value.

And a lot has already been written to achieve the appearance of press cubes on your stomach. But still there is, perhaps one of the most effective exercises for the press - this is hanging leg raises on the horizontal bar. This exercise is known primarily for the fact that it mainly loads the lower part of the press, which lags behind for many. Also, most of the load goes to the rectus abdominis and external oblique abdominal muscles, and at the beginning of the movement, the rectus femoris, which is not the target for us, works.

There are many different variations of this exercise, but we'll talk about them later, but for now, more about the technique. The leg raise will produce results if done correctly, i.e. control all movements, raise the legs with force, and not with the help of swinging, and also slowly lower them with force, and not throw them down. At first, so that the body does not sway, you can perform it on the Swedish wall or ask a friend to hold you in the lumbar region.

Hang on the bar, arms shoulder-width apart at the elbows, legs and back straight. It is important here that the horizontal bar is of sufficient height so that you do not touch the floor with your feet. Tightening your abs, raise your legs as high as possible. The higher you raise your legs, the greater the pressure of the press. You can raise your legs a little higher than to the level of the belt or higher - so that the toes almost touch the crossbar, but this option is more difficult. Legs can be raised both straight (well, or almost straight) and bent at the knees. In this case, you need to try to raise your knees so that you practically press them to your chest. Now you also need to slowly lower your legs with the force of the press. Thus payload on the press occurs not only during the raising of the legs, but also during their lowering.

Now about the options for performing this exercise. key point is the height of the bar. No matter how high the horizontal bar is, you should not touch the floor or the ground with your feet. In my case, the IronGym bar does not allow me to hang with straight arms, because it hangs in the doorway, which is low for such an exercise. Therefore, to begin with, I pull myself up, and already in this position (hanging on bent arms) I raise and lower my legs. This option is even harder, because just hanging in this position already strains the press in itself, plus you also need to raise and lower your legs, so the load increases.

You can also raise the legs bent at the knees alternately to the right and left side. So the oblique abdominal muscles work more intensively.

If you are faced with the fact that your grip starts to get tired earlier than the press, then you should use the straps. This will help solve the problem of a weak grip for this exercise, but it’s still worth training your grip strength at least with the help of expanders.

If there is no horizontal bar or just some kind of crossbar, leg raises can also be performed on the bars, just like that you will hang not on straight arms on the bar, but on the bars on straight arms or on your forearms.