Most effective exercise, with which you can pump up the press and achieve the appearance of such desired "cubes" on the stomach, it is considered to raise the legs in the hang on the horizontal bar. However, in order for it to be beneficial, it must be done correctly. About the nuances of the exercise - our material.

Exercise is done by hanging on a horizontal bar or crossbar. Many gyms have a simulator in the form of bars with a back. There are three execution options:

• raising bent knees is the easiest way;
• raise the lower limbs above the parallel to the floor - a classic option;
• Raising your legs to the crossbar is a difficult way.

A feature of raising the legs in the hang is that in this way all the muscles of the press are worked out, even the most difficult ones - the lower ones. In addition, the inclusion of exercises in the training program will allow you to align your posture, usefully stretch the spinal column.

Such training is suitable for people whose body is already quite athletically prepared. Fulfilling them, a person is able not only to achieve beautiful press, but also to develop muscle tone, and at the same time reduce the size chest and waist size. The risk of injury is thus minimal.

During the lifting of the legs to the crossbar, seven muscle groups are involved: two main and five additional.

Main

When performing the exercise, the main, external and internal oblique muscles of the abdomen work. They come into action when the lower limbs are raised above a 45° angle.

There are over 400 muscles in the human body that perform specific functions. Only muscle tissue has a load of about 20 kg, which is 40% of the total mass of the human body. The strongest muscle is the tongue, the fastest is the blinker, and the largest is the gluteus.

Additional

Flexion of the legs is carried out with the help of the hip flexor muscles: comb, small and large lumbar, long adductor, and straight femoral. The static load falls on the arms, back and shoulders.

Number of approaches and correct technique

The choice of one of the three techniques - simple, classical or complex - depends on physical training exercising.

Step 1. In order to perform the exercise correctly, you need to reach the crossbar and grab it with your palms. Grip - shoulder width apart. The legs should either touch the floor lightly or hang freely. They need to be pulled back a little. This will be the starting position.

Step 2 While inhaling, twist the pelvis forward and raise the legs (bent or straight) to the point where they are above the parallel to the floor, i.e. the angle between the thighs and the body must be less than 90°. In this position, you will need to fix for 3-5 seconds. Exhale.

Step 3 Slowly lower the lower limbs into starting position.

About the technique of performing hanging leg raises on the horizontal bar:

How to properly raise your legs

The load on the press will be the greater, the higher the lower limbs will rise. The maximum tension of the abdomen can be achieved by raising the legs to the crossbar.

It is quite difficult to perform the exercise with ideally straight legs - for this you will need good stretch hips at the back. Therefore, as a rule, it is produced with slightly bent knees.

When lifting, the heels should be pressed against each other, and the socks pulled back.

Legs bent at the knees

Bending your knees, you need to ensure that the angle of flexion is the same each time. Bent knees at the top point also need to be fixed on "one-two". In this case, the abdominal muscles need to be strained as much as possible.

The legs descend smoothly to the bottom point.

Swinging the press does not reduce the level of fat in the abdomen. The abdominal muscles can be perfectly pumped up, while they will remain under a layer of fat. To get rid of body fat, you need to eat right, low-calorie food and move a lot. 80% of beautiful press depends on nutrition, 20% - on sports.

Number of repetitions: program

First, you need to perform as many repetitions as you can until you feel fatigue in the abs.

In the future, it is better to carry out 15-25 lifts and 3-4 approaches. Beginners are recommended to carry out 8-12 repetitions for women, 10-15 for men in 2-3 sets.

The break between sets should be at least 0.5-1.5 minutes. Training with this exercise should be done no more than twice a week.

Below are some tips and tricks for lifting technique. lower extremities in the hang, which will help to avoid gross mistakes, vain efforts for beginners and to do the exercise with high quality for those whose sports training is at the middle and higher levels.

The main mistakes of beginners

Beginners tend to make the following mistakes to avoid:

• strong swinging of the body and lifting the lower limbs by inertia - with this exercise, the exercise will not bring absolutely any benefit;
• relaxation of the muscles of the shoulder girdle;
• help with hands
• wrong breathing.

To avoid swaying, you need to learn to lower your legs smoothly and pause when they reach the bottom point.

About the features of the exercise and common mistakes:

Execution features

1. When performing the exercise, you can use straps to secure the hands on the crossbar and elbow clamps. They will help you focus only on the muscles of the press.
2. Hands are not used during execution, they are relaxed and are used only for grip.
3. For maximum load on the oblique muscles of the abdomen, it is necessary to twist the body to the left and right - this is done when knees bent, which turn in different directions, each time rising.
4. When lifting the legs, the pelvis must be tucked - this will allow you to strain the abdominal muscles as much as possible.
5. Inertia when running this exercise is not allowed. The ankle should rise and fall on each segment of the amplitude in the same time.
6. The lowering of the lower extremities should not be carried out to the end - they should stop at the level of 15-25 °. So the abdominal muscles will remain tense throughout the exercise.
7. Attaching additional weights to the lower leg is not recommended. Legs are a normal load to obtain the desired result.
8. The chest must be kept straightened.
9. If you feel pain in the lower back, it is necessary to spread the socks and knees, while leaving the heels closed to each other. This performance should be more comfortable.
10. If you can't stabilize your body, you can ask a partner or instructor to hold you back.
11. You need to look straight ahead. Chin-to-chest thrust is undesirable.
12. At the end point of lifting the legs and after fixing them for two seconds, you need to additionally tighten the press.
13. Beginners will find it easier to do lifts of the lower extremities in vertical position on the Swedish wall or bars with a vertical back.
14. The smaller the angle between the body and the hips, the greater the load on the press.
    

    Raising the legs only parallel to the floor does not give any results for the abdominal muscles. It should be above the 90° angle.

15. Reverse grip on the bar is not recommended.
16. The main attention should be paid not to raising the lower limbs, but to lowering them.

Contraindications

There are no special contraindications to the inclusion of lifting the knees or straight legs in the hang. It is not suitable for people who:

• lower back problems;
• the ability to stabilize the body is poorly developed;
• the problem area is the shoulder joints;
• there were injuries.

In such cases, it is better to replace the exercise with twists performed on incline bench or reverse twists performed on the floor.

Additional exercises for the press

When planning a hanging leg raise in a ab strengthening program, it should be placed very first, as one of the most difficult. Behind him already have twisting, lifting the legs and body in various ways.

The most effective for the press are:

• lifting the knees in the hang;
• press roller (roller).

The least effective twist on the floor with straight legs.

Any exercises designed to pump the press give the maximum and quick effect if performed regularly, correctly, until a burning sensation. The hanging leg raise is one of the most complex exercises for the press, but at the same time the most effective. With its proper implementation, muscle strengthening can be felt already 2-3 weeks after the start of training.

(2 ratings, average: 5,00 out of 5)

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 can often hear such nonsense as exercises on " lower press". 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 upper part torso to pelvis, as in the variation, or pelvis to upper torso, 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 a hanging position on the bar or in special simulator resting your elbows and forearms on the pillows, and your 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. slow pace lifting will force you to consciously and under control perform 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.

Christ is Risen, Dear Friends!

I am in touch again, Vitaly Okhrimenko, and today we will study the second most important exercise from. Last time we analyzed the exercise, whoever did not read it is highly recommended.

Today, hanging leg raises are on the agenda. Although we already know from you that the so-called upper and lower press are one muscle, and that there are no exercises “on the lower” or “on the upper” press, however, by raising your legs in the hang you will be able to increase the load that falls on lower part press. And for oblique muscles, hanging leg raises are generally an excellent exercise!

Benefits of hanging leg raises. What muscles are working?

Undoubtedly, hanging leg raises take a lot of energy. After all, this is the most energy-consuming, and perhaps the most difficult exercise for the press of those that I know.

But at the same time, this is the most powerful exercise. Raising the legs, we maximize the use of both the rectus abdominis and the oblique muscles of the abdomen.

You can do the exercise with both straight and bent legs. By doing straight leg raises, you will engage the rectus femoris to a greater extent. Well, on the press, of course, the load will be greater. However, you don't have to worry too much about this. Lifts with even legs are uncomfortable and difficult to do, and the press does not work much more. Of course, those who have a very cool developed press, let them do it for health. However, by slightly bending your knees and touching the bar with your toes, you can achieve better pumping of the press than doing lifts with even legs to the horizon.

Hanging leg raise technique.

First you need to hang on the crossbar. It is recommended to use a straight grip, although I occasionally use a grip where the arms are turned towards each other and do not suffer from this in any way. It is not recommended to hold on to the crossbar reverse grip, with this approach, the load is removed from the abdominal muscles, and doing the exercise is not so convenient.

In the starting position, you need to hang on fully extended arms and with straightened legs, the back is slightly bent in lumbar feet do not reach the floor.

From the lower point, the actual lifting of the legs in the hang begins. The legs are lifted in a strong concentrated movement, something like a throw of the legs forward. When lifting, you can “cheat” a little - taking your legs a little back before jerking. We raise our legs as far as possible, it will be considered ideal when you touch the crossbar with your toes or get your knees to your nose. The difference is how much your knees are bent during the exercise.

In a good way, we allow a slight bend in the knees, for whom abdominal muscle weaker, you can bend your knees harder. Here the main condition is that the angle of knee flexion throughout the exercise is approximately the same. I once had to see how one young man began an exercise with straightened legs, and finished with an angle of 30 degrees in the knee joint. This is how you don't have to do it.

At the top point, you need to tighten the press and fix slightly. It is clear that it is impossible to demand from you to stay at least a second motionless at the upper limit of the amplitude, gravity will not allow you. But trying to get closer to this is simply necessary. That is, to fix at the top at least for a fraction of a second.

And then the lowering of the legs begins. And this moment is the hardest in the exercise. After all, you just want to throw your legs arbitrarily down, let them fly, driven by the laws of physics. But this cannot be allowed in any way, because the negative stage in this exercise is no less important than the positive one. It is necessary to smoothly lower the legs to the lowest point, all the while keeping the press tense. So you will do many fewer repetitions, but the overall effect of the exercise will be much greater.

Gently lowering your legs will help you avoid swinging the body, although it will not be possible to completely prevent swinging. At the bottom point, you need to maintain a small pause, about one second, or even less. After the body stabilizes proceed to the next iteration.

When to do hanging leg raises on the bar, how much to rest, how often, how many sets and reps?

When? Since leg raises are considered the most heavy exercise for the press, it would be logical to start training the press with him.

How much to rest? The exercise is heavy, so rest between sets from 30 seconds to 1.5 minutes.

How often? With this exercise, we begin training the press two to three times a week. If you can do lighter exercises at least every day, then you don’t need to spend your high energy reserves on lifting in the hang. After lifting the legs, you can do another 2-3 exercises for the press.

How many sets and reps? 3-4 approaches, but with the number of repetitions you can’t say so offhand. It all depends on your preparation. I can definitely say that it is not less than 6 and not more than 20. Optimal would be 8-12 for women and 10-15 for men. If you can't do 6 clean reps per set, allow yourself to bend your legs at an angle at the knee less than 45 degrees at first - this is easier to do.

Breathing while exercising.

Before the first repetition, after hanging on the bar, take a breath, and do the movement itself on the exhale. A strong exhalation will add energy when performing a positive phase, but exhalation should not be done from the very beginning of lifting the legs, but approximately when your legs are approaching the horizontal line.

What are the mistakes in hanging leg raises?

The most typical mistake of beginners (and not only beginners) is rocking during exercise . To avoid it, you need to learn how to smoothly lower your legs, pause at the bottom point or slow down the body at the bottom point touching the floor with your feet (well, this is an extreme option).

Help with hands - hands are two ropes on which your body hangs, they should not help you in any way during the exercise.

Throwing feet - I already wrote about this twice above, but this mistake is so common that I will write it for the third time. The legs should drop smoothly down, they should not be thrown as soon as you reach the top mark.

uneven breathing is a key mistake many beginners make. In all bodybuilding exercises, your breathing should be clear and even. Rise - exhale, lowering - inhale, and nothing else!

Raise your legs as high as possible. It is not enough to raise your legs to the level of parallel with the floor. You need to raise your legs higher. The press is actively included in the work only after passing ¾ of the movement, respectively, if you raise your legs only to the level of the horizontal line, then you simply will not let your press work normally.

At the top point, you need to slightly twist the pelvis. That is, you raise what is the strength of the legs due to the efforts of the press, and at the highest point you help slightly with the pelvis. Thus, the abdominal muscles receive a control load at the top point.

There is no need to be afraid of slightly tilting the legs back before starting the exercise. This simple trick will give you a little momentum to go through those ¾ of the movement where the press has not yet turned on.

You can not completely lower your legs down. Thus, the exercise will be much harder, but the result from it will be much cooler!

You can rotate your knees to the right and left while moving up. This option takes the load from the rectus abdominis muscle, and gives it to the oblique muscles. In my opinion, this is already an extreme, although not everyone thinks so.

Hanging leg raises video.

Well, that's all. Today I have gone into this exercise so deeply that you are unlikely to have any leading questions. Well, if you still find them, I will be happy to answer them.

Well, we will say goodbye, I wish you good luck and until new, exciting meetings!

Hanging leg raises on the horizontal bar are very fond of various fitness gurus. Say, only this movement works out the entire press, allows not only to “pump” to the 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 where more benefit than regular twisting from a prone position on the floor, and lifting the body on a fitball.

Starting position

1. In any way, take a hang on the horizontal bar, palms slightly wider than shoulders;
2. Stabilize your shoulders by moving 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

Motion

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. Lowering is done 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. The stand is taken in a special simulator, the shoulder blades are pulled together and lowered to the pelvis, and the back is pressed against the back of the machine. 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 up to middle line, but 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 fascia lata;
• Rectus dorsi;
• Rhomboid and broadest;
• Quadriceps and hamstrings;
• Forearm muscles

Training

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 professional should choose a lower 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 cervical region, discomfort 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;
• The movement in the lumbar spine is similar to 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, we remove excess mobility in the thoracic region. 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 in general - the 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.

Among the exercises for the press, leg raises in the hang are especially popular. AT gyms special designs are provided for them, but such lifts can be performed not only on bars with a back, but also on a horizontal bar.

When the decision was made to work bottom cubes hang leg raises come to mind. But, it is not easy to fulfill them if the athlete is not distinguished by the comprehensive development of the body: strong muscles bark, legs and upper body.

In addition to the muscles listed, the shoulders, back and forearms work, which play the role of stabilizers.

So, in hanging leg raises, the main muscles are:

• iliac - lumbar (targeted); tailoring, leading long and
• short, pectinate, tensor fascia lata of the thigh (synergists); muscles
• press - oblique and straight (stabilizers); thigh muscles are straight – stabilizers are dynamic.

In the picture version, the muscles involved in hanging leg raises look like in the picture below:

The lifting of the legs in the hang begins due to the strength of the hip flexors. These muscles cannot be felt because they lie deep. The rectus femoris helps them. Further, the baton in the "management" of the rise is taken by the rectus femoris. At the same time, the abdominal muscles (obliques), which are located on the sides and, together with the straight lines, create the muscles of the cortex (muscular corset), participate in the movement.

The main part of the load falls on the abdominal muscles when lifting the legs in the hang, which take part in lifting the legs after they reach an angle of 30-45 degrees, where they “get” thanks to the hip flexors.

In order to achieve a stronger contraction in the lower region of the permanent residence and increase working amplitude, in more to the point the pelvis can be thrown up.

The main advantages of the exercise

Their list is quite large:

• at the same time, the main muscles of the abdomen work and the auxiliary ones that help them contract;
• muscles develop that correct posture;
• developing abdominal muscles create a dense muscular frame of the body;
• the spine receives a useful stretch;
• there is no risk of injury to the lower back;
• for athletes with pain in the lower back and spine, who are not recommended to twist on the press, training for lifting the legs in the hang will be a complete replacement;
• a huge number of options.

How to do it right

The leg raise technique is not difficult, but without proper training, the athlete cannot do it.

preparatory step.

• Hang on the horizontal bar on straight arms set shoulder-width apart (straight grip).
• Slightly bend your straight legs back.

You have taken your starting position.

First step.

• After inhaling, hold your breath, and raise your legs for a right angle with the body, exhale.
• The delay time in this position is 1-2 counts.
• Return to the PI under control and slowly, doing the desired number of repetitions.

The picture will help to master the correct technique:

You can watch the training in dynamics:

Leg lift variations

There are many variations, in addition to the classic version.

Some are presented below:

• leg lifts, bent at the knees;
• straight or bent on bars with a back;
• with special sleeves.

Hanging leg raise secrets

Knowing them allows you to conduct training with 100% efficiency:

• do not use inertial forces;
• perform lifts cleanly, without swinging the body;
• lingering for a couple of accounts at the end point, additionally tighten the abdominal muscles;
• at big weight use bars equipped with a back;
• if the grip is weak, i.e. hands "disengage" on the crossbar, use belts and straps for brushes;
• for beginners, the same bars and wall bars can serve as an option. To facilitate lifting, you can lift, bent legs;
• for “advanced” athletes, weighting agents are needed, which are dumbbells and pancakes fixed between the feet;
• in the classics, you need to raise your legs 90 degrees, but beginners can reduce the angle;
• it is recommended to do 10-15 repetitions and 2-3 sets.

We load the press "in full"

The tension of the press at the beginning of the trajectory, until the legs have reached 30 degrees, isometric, i.e. he practically does not participate in the work, but only helps the hip flexors. The press is connected when the angle becomes more than 45 degrees. From that moment on, he is loaded with quality.

In order to continue the impact on the press, it is necessary to increase the amplitude, i.e. raise your legs to the maximum possible height. This is achieved by filing the pelvis up due to inertia. A ballistic moment is created by slightly tilting the legs back at the start and pushing the pelvis up. This helps to throw the limbs high, increasing the amplitude and loading the abdominal muscles more.

When bringing to the body of the pelvis, the knees should be bent, because fully extended legs, lifting high, is extremely difficult.

Will hanging leg raises help you get abs?

This training, as is commonly believed, has a "drying" effect, i. performing 50 hanging leg raises and more, you can drive fat from the abdomen and see the treasured cubes. But, it is important to understand that not a single exercise on the press has an effect on the fat accumulated in the abdominal region. They only help strengthen muscle tissue. Therefore, neither an insane number of repetitions, nor a burning sensation, the press will show.

Without a diet - the main developer of the cubes, even the existing one, but hidden under a layer of fat, cannot be seen. He will remain a "nasty" ball.

The best training for getting lower cubes

At the American Institute of Exercise Physiology, measure abdominal muscle activity (EMG) during various workouts in 2006. The results that were obtained are shown below:

It is clear from the diagram that the roller came out on top. Practically do not lag behind in efficiency from the roller for the press rises in the knees. Moreover, both of them are equally productive for the upper and lower abdomen. Also, the roller gives the least tension to the muscles of the back. In last place were twisting with bent legs on the floor. Now it's up to you.

Video: Hanging leg raises