Raising your legs in the hips is one of the most exhausting exercises for your abdominal muscles. However, such classes are extremely effective in working out the press. They act especially powerfully on the lower cubes. With proper execution, you can “grind” the upper press cubes. This exercise can benefit athletes involved in football, gymnastics, karate, acrobatics, in general, those sports where simultaneous bending of the spine and hip joint is necessary.
Technics
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 you need to use special support straps.
2. Bend slightly back in the lower back, arms and legs should be straight.
3. After inhaling, take your legs a little back and with a strong jerk raise them higher. It is advisable to keep them straightened. However, if you do not have enough strength for this, you can slightly bend the legs at the knees. It is important that the angle at which they are bent remains unchanged until the end of the set.
4. Feet must certainly be raised above the waist. At the highest point you need to try to hold on for a few seconds, greatly straining the press. After that you can lower your legs slowly and smoothly.
5. After a second pause, repeat the exercise again.
Tips & Tricks1. Easy “cheating” at the beginning of the exercise “Raising the legs in the hang” 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 muscles of the press work.
2. The higher the legs rise, the greater the load on the press. It is desirable to perform the leg lifts themselves in the hanging so that the angle between the trunk and hips is minimal. The correct implementation of the exercise increases the effect of training at times.
3. It is important to properly lift the pelvis. To achieve maximum results, lifting your legs in the hang must certainly be done by greatly straining the press. After the legs reach the level of the belt, you need to strongly push 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 a sufficient load. However, trained athletes sometimes use weights in the form of a dumbbell sandwiched between the feet or special bracelets. Excessive extra weight is not worth abuse - you can get a hernia.
5. You should breathe correctly during the exercise: raising your legs up, you need to exhale air, lowering them down - inhale with force.
6. Those who can’t hold their weight for a long time can use specially stitched straps.
7. You can lift your legs in the hang on specially equipped machines that are available in gyms. A variant of a lightweight exercise will be a simulator on which elbow lifts are performed.
Regular training, the correct implementation of the exercise and, of course, perseverance, work on yourself will certainly give a stunning result!