The correct exercise technique, starting position and execution technique, trained muscles, important tips + video are described.
Probably one of the most difficult ab exercises if done correctly. Perfectly works through the entire front of the abdominal cavity of the body.
The press really starts to work when the pelvis began to rise up and work as much as possible when the toes of the legs touch the crossbar.
WORKING MUSCLES
The upper part of the thighs, the lower and central part, the external oblique muscle, and when the legs are raised high, the upper section is partially included. Additionally, the rectus femoris muscle is included.
STARTING STAND
Hang on the bar with a medium grip, shoulders relaxed, legs together and slightly bent at the knees (you should feel a slight tension in the abdomen), looking straight ahead.
TECHNICS
With the strength of the abdominal muscles, lift the slightly bent legs up so that the socks are at chest level, only after overcoming the parallel with the floor, when the hips rise above their axis, the press really starts to work.
Gently lower your legs down, keeping them slightly at an angle to contract the abdominal muscles and rise again. On contraction of the muscles up, while relaxing the muscles down - we inhale.
LEG LIFT
1) Do not let the body sway, keep it in one position (can’t you?, ask your partner to hold your hips so that when you lower your legs down, the body does not deviate back;
2) Raise your legs without a starting jerk, only the press does all the work;
3) Raising and lowering the legs occurs at the same, slow pace;
4) Do not help raise your legs with your hands, you just hang on your hands, and your legs and pelvis rise solely due to the abdominal muscles.
5) Try not to lower your legs until the very end, leaving a small angle of inclination, this forces the abdominal muscles to be in constant tension.
6) If you want to target the lower part of the press, raise your legs to the very crossbar, this is the most difficult option, but it is he who loads the lower abdominal muscles well.
VARIETY OF EXERCISE
1) Raising the legs on a vertical bench - the difference is that the hands do not hang on the crossbar, but rest with their elbows on the soft side supports. The legs are slightly bent at the knees to minimize muscle tension in the lower back.
2) Hanging knee bend - performed if the exercise is difficult or to additionally reduce a tired muscle. At the top, raise your knees above your hips, pausing for a second.
3) Raising the legs with turning the body - everything is similar, only the knees turn to the side, lifting the hips, including the transverse, internal and external oblique muscles in the work.
4) High leg lift - a difficult version of the exercise, at the end point of the movement, the legs should touch the crossbar.
5) Raising the legs on special fabric strapsX - if your forearms hurt, your palms are injured or your elbows “ache”, hang on tight fabric belts, they will help you perform abdominal exercises without loading your forearms.
Hanging leg raises are a basic ab exercise. 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
The abdomen is the most problematic area for both women and men. As you know, in order to burn fat in the body, it is necessary to normalize nutrition and perform regular cardio training.
But abdominal exercises also help eliminate excess belly fat. 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 the target muscles without being distracted by stabilizing 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. The straight leg raise is harder and is a great exercise for advanced athletes.
You can also add side twist to the vertical movement. 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 with both direct and 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 for working out the press.
They used an electromyograph to assess the stress that the most popular ab exercises give to the stomach.
V 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 to pump the lower part of the rectus abdominis, 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.
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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 the upper body towards the pelvis, as in the variation, or the pelvis towards the upper body, 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 GENERALLY 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 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 the hanging position on the crossbar or in a special simulator, leaning with the elbows and forearms on the pillows, and with the 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 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. This exercise can benefit athletes involved in football, gymnastics, karate, acrobatics, in general, those sports where simultaneous flexion 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 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 training, proper exercise and, of course, perseverance, work on yourself will certainly give a stunning result!
Classes on the crossbar will allow you to get a steel press. It is on the horizontal bar that you can optimally pump up the oblique abdominal muscles, and besides, the spinal column is aligned. With regular training up to 3 times a week, the result will appear in the form of an elastic abdomen, tightened sides, and even posture. This is already a reason to include exercises for pumping the press on the horizontal bar in the training program.
What muscles work
- Apart from are included in the work: deltoid, pectoral, brachioradialis, latissimus dorsi.
- Will be loaded: biceps, triceps, shoulder girdle.
Historically, men work on the crossbar, although for girls, practices on the horizontal bar are no less effective. Classes will help not only to get closer to the cherished cubes, but also to destroy gender stereotypes in sports.
For training to be productive, it is useful to learn a few rules:
- Before doing exercises on the bar for the press, we warm up the muscles and ligaments. We bend over, swing our legs, squat, rotate our head and hands.
- To avoid injury, it is important to properly grasp the horizontal bar. We take the crossbar with a direct grip, placing the brushes shoulder-width apart. Fix the position with your thumbs from below.
- We follow the rhythm of breathing: while exhaling, we raise our legs, lower them synchronously with inhalation.
- We avoid sudden movements, swaying of the body.
For beginners it's better to start with . We put a support under the crossbar so that the chin is above the stick. We climb on top, bend our knees, elbows, lower ourselves. We try to stay in the hang for 30 seconds. On a high horizontal bar, you can work with a partner who will hold your hips, helping with lifting. If after 2 weeks of training you still can’t pull yourself up, buy.
It is important to improve grip strength. We place our hands in a comfortable position, hang for 15 seconds (4 sets). Time is constantly increasing. After the adaptation of the muscles, you can fasten the load to the belt. The number of approaches is selected from personal feelings. The values below are indicative. For the first time, girls need 3-5 pull-ups, men are better off starting with 12 times. Between sets we pause for 2-3 minutes.
Top 6 exercises on the horizontal bar for the press
1. "Frog"
The classic exercise technique for the lower press on the horizontal bar.
- Get rid of wrinkles on the stomach, tighten the buttocks.
- Stimulation of blood flow in the pelvis promotes erection.
Technique:
- Hanging on the horizontal bar, pull the bent legs to the stomach;
- after a 3 second pause, slowly raise to the chest.
We complicate: after another delay, we move our knees to the chin and try to stay longer.
- Men commit 15 times in 4 sets.
- girls 2 times less.
With each workout, increase the number of pull-ups by 1 time.
2. Hanging leg raises for the press
Exhausting practice for the lower press.
Recommended for experienced athletes as an alternative to knee raises.
- We cling to the crossbar. With a weak grip, straps come in handy.
- With a strong movement from free hanging, we pull straight legs horizontally up to the optimal height. To increase the tension, we lift together with the pelvis.
- After a pause, return to the starting position.
If you get bored, pull up the knees until they touch the elbow joints.
No swinging of the body! Movements are made only by the muscles of the press.
When the body is relaxed, a burning sensation should be felt throughout the body. To “finish off” the press, hold the “corner” until the palms begin to unclench.
Girls perform with bent knees. To comfortably go through the lifting phase, first we slightly move the limbs back.
Remember that the abdominal muscles begin to work intensively after overcoming the milestone of 45⁰.
This technique on the horizontal bar for the press is performed at the beginning of the program. — 15-20 reps in 3-4 sets.
3. Reversals
Standard hanging crunches pump the oblique muscles of the press.
- We pull the knees to the chest as in the "frog";
- turn the body to the left, right sides.
Practice irrelevant for girls, because it smoothes the side curves and the waist becomes flat (30 x 3).
4. Pirouette
Exercise for advanced men for the development of strength and abdominal muscles.
- We cling with an average straight grip to the crossbar;
- raise the body until the chin crosses the bar;
- throw legs up;
- we perform a lift with a coup, hang on outstretched arms.
5. Exercise "Wipers", "bike" or "tic-tac"
- In the position of the canopy, we raise the legs at an angle of 45⁰ (to the line of the pelvis).
- Alternately take the left and right to the sides without holding your breath.
- Alternative- imitation of cycling. Do not forget to increase the amplitude of the swings.
- We pull the body up, crossing the limbs (“scissors”) on the go.
- Option for prepared- we stretch our socks to the bar.
- We leave one brush on the bar, the other on the side stand. The lower the position of the hand, the more difficult the work. We are trying to raise the legs "corner".
6. Upside down
To load the upper press, hang upside down.
- We hold the bar with our knees.
- We are trying to pull the torso to them.
- At the bend point of the body, we maintain a second pause.
- With your hands clasped behind your head, you can make turns to the sides.
For athletes with "steel" muscles there are special devices that allow you to hang upside down and raise your body from a lower position.
For greater effect, dress up. The main thing is not to overexert yourself, to follow the sequence in increasing the pace.
Conclusion
How quickly you can pump up the press using just a horizontal bar at home depends on each individual, do hanging exercises regularly during training and the result will come in the form of strong abdominal muscles and a beautiful figure.