Twisting leg raises. Should you do hanging leg raises?

Hanging leg raises are one of the most exhausting exercises for the abdominal muscles. However, such exercises are extremely effective in working out the press. They have a particularly powerful effect on the lower cubes. If performed correctly, you can “polish” the upper ones as well. This exercise can benefit athletes involved in football, gymnastics, karate, acrobatics, in general, those sports where it is necessary simultaneous flexion spine and hip joint.

Technique

1. Lifting the legs in the hang on the crossbar is performed as follows: you should grab it with an average grip. Legs sag freely without touching the floor. If the grip is weak, then it is necessary to use special support straps.
2. Bend your back slightly in the lower back, arms and legs should be straight.
3. Taking a breath, take your legs back a little and lift them higher with a strong jerk. It is advisable to keep them straight. However, if there is not enough strength for such a performance, you can slightly bend your knees. It is important that the angle at which they are bent remains unchanged until the end of the set.
4. Legs must certainly be raised above the waist. At the highest point, you need to try to hold on for a few seconds, while straining the press strongly. After that, you can lower your legs slowly and smoothly down.
5. After a second pause, repeat the exercise again.

Tips & Tricks

1. Light "cheating" at the beginning of the exercise "Hanging Leg Raise" does not affect the work of the press. In the first phase, the thigh muscles take part in the work. In the middle and final, the abdominal muscles work.
2. The higher the legs rise, the stronger the load on the press. It is desirable to perform hanging leg raises in such a way that the angle between the torso and hips is minimal. Correct performance of the exercise increases the effect of training at times.
3. It is important to properly raise the pelvis. To achieve maximum results, hanging leg raises must be performed by strongly straining the press. After the legs reach the level of the belt, you need to strongly move the pelvis up.
4. Do not use additional weights when performing this exercise. The weight of the legs, as well as the weight of the athlete's shoes, is quite a sufficient load. However, trained athletes sometimes use weights in the form of a dumbbell sandwiched between their feet or special bracelets. Abusing excessive extra weight is not worth it - you can get a hernia.
5. You should breathe correctly during the exercise: raising your legs up, you need to exhale the air, lowering them down - inhale with force.
6. Those who cannot keep their weight hanging for a long time can use specially sewn straps.

7. You can perform hanging leg raises on specially equipped machines that are available in gyms. A variant of a lightweight exercise would be a simulator on which elbow raises are performed.

regular workouts, correct execution exercises and, of course, perseverance, work on yourself will certainly give a stunning result!

Hanging leg raises are a basic exercise for working 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: lifting the legs 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 wall bars 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 were always included in various ratings. 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 do it.

There are many other ab exercises that can replace it. Also, hanging lifts have contraindications - injuries of the shoulder joints and problems with the lower back.

Women should also note that this exercise works the oblique muscles, so adding it to your workout routine can cause your waist to disappear, resulting in a male-like torso.

Other authors

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

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

Movement

1. Contract your abs by slightly twisting your pelvis forward;
2. Due to the stronger tension of the abdominal muscles, bring your knees to your chest;
3. "Unwind" back without swinging;
4. Perform the required number of repetitions;
5. 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. The athlete hangs on the Swedish wall or horizontal bar, reduces the press and brings his knees to his 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. The oblique ones are turned on if you rotate from shoulder to shoulder at the top, and the transverse ones - if you pull the stomach inward, literally push the abdominal wall towards 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 the workout, a typical gym visitor can only lift slightly bent legs to the bar. 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 to the shoulder joints, rotator cuffs, shoulder muscle mass, 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 being overweight is a contraindication, they do 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.

There is nothing as effective for the press as hanging leg raises on the bar. This exercise requires a certain physical preparation, and in order for it to give desired result and did not cause harm, you must follow the instructions exactly. We share the technique of lifting the legs on the crossbar.

basic information

Types of exercises

There are several variations of this exercise:

• Raising straight legs on the bar.
• Raising bent legs on the bar.
• Raising bent legs on the uneven bars.
• Hanging leg raises with a clamped ball or dumbbells - on the horizontal bar, uneven bars or crossbar.

All these exercises are designed for the abdominal muscles, while using different additional muscle groups. The most serious level of preparation is required by lifting straight legs in the hang on the bar and lifting with a clamped ball, for the rest, an average level is enough. Let's take a closer look at each exercise.

What muscles work

When lifting the legs to the crossbar, the following muscles work:

• Oblique and straight abdomen.
• Iliac-lumbar.
• Tensioner of the wide fascia of the thigh.
• Tailoring, comb, long and short adductors.
• Rectus femoris.

The exercise begins with the work of the hip flexor muscles, then the rectus and oblique abdominal muscles are connected. When bending the legs in the hang, the main load goes to the abdominal muscles.

Advantages

• Immediately activated a large number of muscles.
• Developing muscle corset required for correct posture.
• When hanging, there is a useful stretching of the spinal column.
• Can be used for back pain or problems.
• Execution variability.

Raising straight legs on the bar

Step-by-step instruction

Step 1. Hang on the horizontal bar so that your legs do not reach the floor. To do this, you can jump, and if you are not tall enough, use the bench or the support of the coach. Grip - straight: medium or wide.

Step 2. Fully straighten your arms and legs, and slightly bend your back in the lumbar region.

Step 3. Inhale deeply and move your legs back slightly.

Step 4. With a jerk, raise your legs to the crossbar to the highest possible height - with good performance, they should be slightly above the horizontal position. Professionals can touch the crossbar with their socks.

Step 5. Pause for a second at the highest level. For the maximum benefit of the exercise, additionally tighten the abdominal muscles.

Step 6. Inhale and slowly lower your legs, concentrating on the muscles being worked.

Step 7. Perform the required number of repetitions.

• Avoid inertia and swing during the exercise.
• For "clean" performance, move slowly.
• At the end, linger for 1-2 seconds and additionally tighten the abdominal muscles.
• If you have big weight, then instead of a horizontal bar it is worth using bars with a back.
• To prevent the hands on the crossbar from splitting, you can use straps or hand straps.
• You can start from the Swedish wall and raise bent legs - this way you will significantly reduce the load.
• An advanced option is weighted leg raises.
• You can change the height of the leg lift, depending on the desired load.
• It is best to perform exercises in 2-3 sets of 10-15 repetitions.

Hanging bent leg raises on the bar

Working muscles

As in the previous exercise, when lifting with bent legs, the main load falls on the rectus and oblique abdominal muscles. Additionally, the rectus femoris muscles and the iliopsoas muscle are involved. Blades act as stabilizers shoulder joints and abdominal muscles.

Step-by-step instruction

Step 1. Grasp the bar with a wide or medium grip.

Step 2. Fix in a position with straight arms and legs, back slightly bent at the waist.

Step 3. First, inhale deeply, and then, as you exhale, pull your legs up to your chest as high as possible.

Step 4. Freeze for a second in this position and tighten your abdominal muscles.

Step 5. Slowly lower your legs, return to the starting position.

Step 6. Do the desired number of repetitions.

Source: BodyBuilding.ua Sports Channel

During the exercise, it is very important not to sway. If you're having trouble keeping your balance on the bar, have someone place a hand on your lower back. The easiest way to avoid swinging is to do the exercise on the upper bar of the Swedish wall.

If you experience pain in the lumbar region, try to spread your socks apart and bring your heels together as close as possible.

Hanging bent leg raises on uneven bars

Working muscles

The main ones are the abdominal muscles (oblique and straight). Additionally, the iliopsoas and thigh muscles are loaded. The abdominal muscles, as well as the neck, shoulder blades, shoulder joints and arms serve as stabilizers during the exercise.

Step-by-step instruction

Step 1. Take a free hanging position on the uneven bars: your arms are bent at the elbows, your chest is straightened, the muscles of your back and abdomen are relaxed.

Step 2: Inhale and tighten your abs.

Step 3. As you exhale, bend your knees and slowly lift towards your chest.

Step 4. Stop lifting when your thighs are horizontal to the floor. Hold this position for 2-3 seconds, increase the tension in the press area.

Step 5. Slowly return to the starting position.

Step 6. Do the desired number of repetitions.

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. Much easier to perform than straight leg raises, it is considered one of the best exercises to work out. lower press. You can perform bent leg raises wherever there is a horizontal bar, the main difficulty is physical training. 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 they will turn on as much as possible. lower muscles belly. When the legs touch the body, exhale and tighten the 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.