If you have had a knee injury or suffer from arthrosis of the knee joint, you may be afraid to give a painful joint a load. And this is the biggest mistake that a person with joint problems can make.

And after injuries, and with arthrosis, and with arthritis, and with other joint ailments, the knee must be given physical activity. Another thing is that it should be done correctly. Below are 12 safe exercise to strengthen, both healthy and sick, the knee joint.

This is the simplest exercise that even people with severe joint damage should perform.

• Sit on a chair. Feet are on the floor. Hands rest on the knees or lowered to the sides of the body.
• Slowly raise one leg, straightening it at the knee.
• Hold the pose for 2-3 seconds, then return to starting position.
• Repeat 10-15 times for each leg.

Hamstring tension

• Stand up straight. You can stick to a wall or a chair. However, it will be better if you do the exercise without support. This will not only give a load on the tendon, but also improve the functioning of the vestibular apparatus.
• Slowly bend one leg at the knee, moving the foot back.
• Repeat 20 times for each leg.

If you don't have any serious problems with your knees, give them some extra work. To do this, do not lift your free leg, but pull an elastic band or expander with it.

Calf stretch

• Stand facing a wall with your palms on it.
• Take your right leg back, and put your left leg forward and bend at the knee, transferring the entire body weight to it. In this case, the knee of the right leg should remain straightened, and the feet of both legs should be pressed to the floor.
• Hold the pose for 30 seconds.
• Repeat for the second leg.

Lateral hip lift

• Lie on the floor on your left side.
• Raise your body by leaning on your left forearm. Lift your left thigh off the floor, accepting.
• It is not necessary to hold the pose for a long time. You can jump right back.
• Do 30 repetitions for each side of the body.

Lateral leg lift

• Lie on the floor on your left side.
• Raise your body by leaning on your left forearm. Raise your right leg up, trying not to bend it at the knee. Raise as high as you can.
• Do 30 repetitions for each leg.

Straight leg lift

• Lie on your back. The arms are parallel to the body and pressed to the floor with the brushes.
• Bend one leg at the knee, and lift the other up. The leg should remain straight and form an angle of 90 degrees with the body. Do not tear your lower back or arms off the floor.
• Repeat 10-12 times for each leg.

Leg raise, prone

• Lie on your stomach.
• Raise one leg up, without bending it at the knee, as high as possible.
• Hold the pose for 3-5 seconds.
• Repeat 10 times for each leg.

• Stand straight with your legs apart 1.2-1.4 meters.
• Place your hands in front of your chest.
• Slowly bend your knees. Ideally, your thighs should be parallel to the floor. But if this is not possible, just bend your legs to the extent that your physical fitness allows.
• Keep your back straight and your knees out to the side (you may want to bring them together, but don't give in to that urge).
• Hold the pose for 15 breaths and then slowly return to the starting position.
• Repeat 3 times.

• Stand up straight.
• Slowly sit down so that a 45-degree angle is formed (knees should not go beyond the toes).
• Fix the pose for a few seconds. In order not to fall, protect yourself from behind with a chair.
• Repeat 10-15 times.

Climbing stairs

• Stand up straight with a small bench in front of you.
• Raise your right leg on it, and then pull your left leg up.
• Return to the starting position and make a rise to the bench, starting with the left foot.
• Repeat for each leg 20 times.

To increase the load, take dumbbells.

In bodybuilding, there are many ways to increase the intensity of the workout and create a higher stress condition. One of these ways is to use supersets. From this article you will learn: What it is? How to use? Supersets for weight loss and mass(examples) .

Supersets are a combination of two exercises for opposite muscle groups. (muscles are antagonists). All this must be done without rest between exercises. Speed ​​should be average. If you perform very slowly, then this will greatly delay the execution of the superset itself. If you perform very quickly, you will not be able to feel the target muscle group well. Usually, this method can be used as a set muscle mass as well as for weight loss.

Muscles - Antagonists are muscles that perform opposite functions. For example, triceps and biceps belong to these muscles, as they perform different (opposite) functions. Triceps - extends the arm, and biceps - bends it.

So that you do not get confused, here are examples of the main muscles of the antagonists:

№1. pectoral muscles+ back muscles

No. 2. triceps muscle (triceps) + biceps(biceps)

No. 3. quadriceps + hamstrings

No. 4. abdominal muscles + lower back (back extensors)

No. 5. front deltas + rear deltas

No. 6. Alternatively, you can combine it like this:

• pectoral muscles + rear deltas
• back muscles + front deltas

There is one misconception in bodybuilding. Most athletes (amateurs) believe that any two exercises performed without rest between them are a superset. That is: triceps + biceps and triceps + triceps - this is the same meaning. Actually it is not. Triceps + triceps is already a combined set

How to use supersets?

Let's analyze two opposite muscle groups (biceps and triceps). Starting with triceps (you can start with biceps). Doing a specific exercise (for example: triceps bench press-ups), with a certain weight, for a predetermined number of repetitions (to failure). After that, immediately without rest, go to the biceps. Doing a specific exercise (for example: standing dumbbell curls)

Examples:

Supersets for pectoral muscles + back muscles:

• Bent over bench press + Bent over row
• pull-ups on the bar wide grip+ bench press lying on horizontal bench

Supersets for triceps + biceps:

• bench press narrow grip+ lifting the bar for biceps while standing
• lifting dumbbells for biceps while standing with supination + push-ups from the bench for triceps

Supersets for quadriceps + hamstrings (buttocks also participate):

• barbell squat + lying leg curl
• deadlift on straight legs with a barbell + sitting leg extension

Supersets for the abdominal muscles + back extensors:

• hanging leg raises + hyperextension (emphasis on the back)
• barbell tilts on the back + lying twists

Supersets for the front deltas + rear deltas:

• military barbell bench press + tilt dumbbell swing
• barbell row in an inclination to the rear deltas + lifting dumbbells in front of you

Supersets for pectoral muscles + rear deltas:

• bench press lying on a horizontal bench + swinging dumbbells in an incline
• row of the barbell in an inclination to the rear deltas + wiring with dumbbells lying down

Supersets for back muscles + front deltas:

• pull-ups on the horizontal bar with a wide grip + lifting dumbbells in front of you
• military barbell bench press + bent over row

Supersets on calf muscles+ soleus muscles:

• calf raise, standing in the simulator + toe press in the leg press machine, knees bent
• calf raise sitting in the machine + toe press in the leg press machine

(from 30 to 120 seconds)

• etc …

How to use combo sets?

Let's analyze such a muscle group as triceps. Doing your first triceps exercise (for example: close grip barbell bench press), with a certain weight, for a predetermined number of repetitions (to failure). After that, immediately without rest, go to the second exercise for triceps. (For example: french press barbells lying down), with a certain weight, for a predetermined number of repetitions (to failure). And only after all this comes rest.

Examples:

Combined sets for biceps:

• standing barbell curl + sitting dumbbell curl incline bench
• dumbbell curl standing with supination + barbell curl for biceps on the Scott bench

Triceps combo sets:

• bench press with a narrow grip + extension on vertical block on the ropes
• Dips + French Bench Press

Combined shoulder sets:

• army bench press standing + lifting dumbbells in front of you
• barbell pull to the chin with a wide grip + swing dumbbells to the sides
• Bent Over Barbell Row + Bent Over Dumbbell Swing

Combination sets on the back:

• pull-ups on the horizontal bar with a wide grip + linkage
• Bent Over Row + Vertical Pullover

Combined chest sets:

• bench press lying on a horizontal bench + bringing hands together in a crossover
• dumbbell press lying on an incline bench + breeding dumbbells lying on a horizontal bench

Combined sets for the press:

• lifting legs in the hang on the horizontal bar + twisting lying on the floor
• crunches in a Roman chair + bicycle exercise

Combined sets for the buttocks:

• plié squat with dumbbell + pelvic lift lying on the floor
• lunges with dumbbells + abduction of the legs back in the lower block while standing

Combined sets for quadriceps:

• barbell squat + seated leg extension
• leg press (emphasis on the front of the thigh)+ sitting leg extension

Combined sets for hamstrings:

• straight leg deadlift + lying leg curl
• leg press + hyperextension (emphasis on the back of the thigh)

Combined sets for the calf muscles:

• calf raise, standing in the simulator + toe press in the leg press machine

Combined trapeze sets:

• shrugs with kettlebells standing + shrugs with a barbell behind the back while standing
  
• barbell row to the chin with a narrow grip + shrugs with a barbell while standing

Rest between sets is selected individually (from 30 to 120 seconds). If this is weight loss, then the rest can be 30 - 40 seconds. If this is a set of muscle mass, then 60 - 120 seconds. The number of repetitions in the exercises is selected individually. Do 8 to 20 reps for each exercise. For example, you can do this:

• exercise #1 – 10 reps + exercise #2 – 10 reps
• exercise #1 – 8 reps + exercise #2 – 15 reps
• etc …

Supersets for weight loss and weight gain!

This method works great both when gaining mass and during weight loss (drying the body). During mass gain, this great way shock your muscles and give them a powerful boost in growth. It will be like a new super stress that will speed up mass recruitment. And during weight loss (drying the body), this method will make your workout as productive and energy-intensive as possible. Which in turn will burn a lot more calories. (as a result, you will lose weight faster).

Also, a great advantage is that with such a huge work there is a very strong pumping of blood in the target muscle group. As a result, this muscle group is supplied with all the nutrients in an increased mode, since the blood is the carrier of all nutrients. (from oxygen, to amino acids and hormones).

Since I have already touched on this topic, I want to tell you more about the so-called stretched supersets. These are sets that also involve antagonist muscles in the work, but have rest between sets.

What it looks like in practice working with stretched supersets (for example, let's take: bench press with a narrow grip and lifting the barbell for biceps while standing):

rest: 20 – 40 sec

rest: 20 – 40 sec

bench press with a narrow grip: 20 - 30 seconds (execution)

rest: 20 – 40 sec

lifting the bar for biceps while standing: 20 - 30 seconds (execution)

rest: 20 – 40 sec

Such networks have several advantages:

• longer rest between exercises (you rest more than usual, so you can lift more weight)
• by training the biceps, you actively restore the triceps, and vice versa
• maximum pumping (essentially, you are working non-stop, and because of this, your muscles are constantly in pumping mode ... the blood does not have time to leave the target muscle at all)

Sincerely,

Toes to Bar is one of the most effective exercises for the press, due to the fact that when it is performed, the body is in a stretched position, so our muscles receive a huge load even in the negative phase of the movement (when lowering the legs) .

There are several varieties of this exercise: straight leg raises in the hang, leg raises bent at the knees, alternating leg raises, toe raises to the bar and “corner” (static holding of a right angle between the legs and the body). We will discuss all of them in more detail below.

Also in our today's article we will analyze the following aspects:

1. What are the benefits of doing this exercise?
2. Types of hanging leg raises on the horizontal bar and also the technique for performing the exercise;
3. Crossfit complexes containing this exercise.

What are the benefits of doing hanging leg raises?

Performing leg raises in the hang, the athlete works out the abdominal muscles with an emphasis on their lower part - the segment, the development of which is often lacking even for experienced athletes. Add one upper abs and one oblique exercise to the hanging leg raises and you have a great workout.

© Makatserchyk - stock.adobe.com

By focusing on the lower abs every workout, you can kill several birds with one stone by making your core stronger and improving your block definition. Everything is clear with the "cubes" - here the visual component is important to us, but strong press is a completely different story. Good developed muscles abdomen help us perform exercises such as deadlift and squats with a barbell, by improving coordination and more complete control over the position of the pelvis and lower back; improve our performance in exercises where we use our explosive force(sprint, box jumps, bench squats, etc.); and also significantly increase the overall strength potential of the body - it becomes much easier for us to adapt to a huge amount of training load.

Types and technique of performing exercises

Hanging straight leg raises on the bar

The most common and perhaps the most effective variation of this exercise. The execution technique is as follows:

1. The athlete hangs on the bar at a level slightly wider than the shoulders, keeping the arms and legs straight. We maintain natural lordosis in the spine, the gaze is directed forward. We take a deep breath.
2. We exhale sharply and begin to pull our legs up, making a slight movement of the pelvis forward. We try to keep the legs straight and keep them in the same position throughout the approach. Feet can be pressed against each other or just keep them at a short distance - as you prefer.
   
   

   © undrey - stock.adobe.com

3. We raise our legs to a level just above the waist, trying to catch the maximum contraction of the rectus abdominis muscle. You can linger for a second at the point of peak contraction in order to additionally statically strain the muscle group we need. Slowly lower your legs down while inhaling.
   
   

   © undrey - stock.adobe.com

   Lifting the legs bent at the knees in the hang

   This option is more suitable for beginner athletes who are not yet given the lift of straight legs in the hang.

   Its fundamental difference lies in the fact that by working in the same amplitude with a shorter lever, we perform less effort and can perform more repetitions. At the same time, it is important not to lose the neuromuscular connection, many beginners try to get their knees almost to the chin, and this is fundamentally wrong. The movement must be done to the level at which the load on our muscles will be maximum, it makes no sense to rise higher.

   Alternate hanging leg raises

   An interesting option for those who want to bring something new to their training process. It differs significantly from the previous types of leg raises in that we combine static and dynamic load in it: lifting one leg up to a right angle, part of our press performs dynamic work, while the other part of the press performs static work, being responsible for the stable position of the body , otherwise the athlete will turn a little to the side.

   In this position, it is important to monitor the position of the lower back, do not bring the sacrum too far forward, as the spine will “twist” a little when lifting one leg.

   
   

   Lifting socks to the crossbar

   This exercise differs from regular leg raises in that here we work in the longest possible amplitude and load the entire array of abdominal muscles.

   Trying to touch the horizontal bar with your toes, try to minimize inertia and not raise your pelvis too high - this will create an unwanted load on the lumbar region and will include the extensors of the spine and buttocks. Our task is to work out the abdominal press as much as possible in isolation, keeping the body motionless.

   
   

   © milanmarkovic78 - stock.adobe.com© undrey - stock.adobe.com

   Our task here is to raise straight legs to the level of parallel with the floor and stay in this position for as long as possible, keeping the legs motionless. It is important not to forget about breathing, it should be smooth, without delay.

   Many athletes who have well-developed quadriceps often complain that the front of the thigh does some of the work along with the press. To “turn off” the quadriceps from work, you need to slightly bend your knees (about 10-15 degrees). The biomechanics of the movement may change slightly from this, so try lifting your legs a little higher to feel the peak contraction of the abdominal muscles.

   Crossfit complexes

   The table below shows several functional complexes containing this exercise. Be careful: the load is obviously not designed for beginners, be prepared for the fact that the next day the abdominal muscles will be so strong that it will even hurt you to laugh.

Greetings, ladies and gentlemen! Well, the calendar summer has come, with which I congratulate you! However, this is not a reason to close our shop and write fewer articles or otherwise deviate from the intended course. Therefore, today we will continue our series of technical notes and talk about hanging leg raises. After reading, everyone will find out what benefits this exercise brings, how to perform it correctly, and in general whether it is worth it.

So take your seats, we're about to begin.

Hanging leg raises. What, why and why?

I think I guess if I say that hanging leg raises are one of the most popular ab exercises. Usually, when it comes to working out the lower part of the rectus abdominis muscle ( bottom cubes), that's the first thing that comes to mind. In modern (and not so) halls there are special designs - bars with a back, which are designed to perform such leg lifts. Look around in your hall, you will surely find this inventory, standing alone in some corner. If you haven’t found it, it doesn’t matter, there are a lot of options for performing without it. We will talk about all this further in the note.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

Hanging leg raises are one of the most complex exercises on the press. It requires the athlete to have a comprehensive development of his body - a strong upper part, leg muscles and cortex. If we consider the hanging version of the exercise, then in addition to the above muscle groups, you also use your forearms, shoulders and back to stabilize your position.

The main muscles in hanging leg raises are:

• targeted - ilio-lumbar;
• synergists - tensioner fascia lata thighs, tailor, comb, long/short adductors;
• stabilizers - rectus, oblique abdominal muscles;
• dynamic stabilizers - rectus femoris.

Full muscle atlas looks like this (clickable):

Hanging leg raises begin with the strength of the hip flexor muscles. All these muscles are deep muscles and are practically not palpable. The flexor group is complemented by the rectus femoris. Then the “control” for lifting the legs is transferred to the rectus abdominis. At the same time, the oblique abdominal muscles located on the sides of the body participate in the movement. Together, “straight + oblique” form a strong muscular “corset” (core muscles) of the body.

When bending the legs in the hang, most of the load (in specific relation) belongs to the abdominal muscles. The hip flexors raise the legs to an angle 30-45 degrees from the vertical, then all the work is transferred to the rectus / oblique abdominal muscles. For lengthening working amplitude and a stronger contraction of the lower region of the permanent residence, you can throw the pelvis up (not kitchen utensils :)) at the top of the trajectory.

Advantages

When you do hanging leg raises, you get the following benefits:

• a large “muscle ensemble” works at once, both the main abdominal muscles and auxiliary ones, helping to reduce them;
• the muscles necessary for proper posture develop;
• going on general development the strength of the abdominal muscles and the creation of a denser muscular frame of the body;
• useful stretching occurs spinal column(variant in hanging);
• the lower back is not at risk of injury;
• a great alternative to crunches for those athletes who have lower back/spine pain;
• great performance variability.

Execution technique

According to the execution technique, the exercise itself is not difficult, it just requires a certain level of training of the athlete, and step by step following the steps below.

Step #0.

Go to the horizontal bar and hang on it - the grip is straight, the arms are straight shoulder-width apart or slightly wider. Keep your legs straight at the bottom and slightly tilted back. This is your starting position.

Step #1.

Inhale, hold your breath and start lifting your legs up to the corner 90 degrees. Exhale as you complete this part of the movement. At the end point of the trajectory, pause for 1-2 account, then slowly and under control return to the IP. Perform the specified number of times.

In the picture version, all this disgrace looks like this:

On the move so (variant with bent knees):

Variations

In addition to the classic hanging straight leg raises, there are a variety of variations of the exercise, such as:

• on the horizontal bar, legs bent at the knees;
• on uneven bars with a back, legs straight / bent at the knees;
• with elbow sleeves.

Subtleties and secrets of execution

There are many nuances, the observance of which guarantees you 100% the effect of the exercise, so remember:

• do not use inertial forces in motion;
• do not swing the body and perform the movement cleanly;
• at the end point of the trajectory, linger on 1-2 counting and additionally strain the abdominal muscles;
• if your weight is too large, then instead of a horizontal bar, use special bars with a back;
• if the arms disengage on the bar and cannot support the weight of the body, then use the straps / wrist straps;
• for beginners, the initial option for hanging leg raises can be a Swedish wall or bars with a vertical back, as well as lifting not straight legs, but bent at the knees;
• a more advanced option involves the use of weights in the form of a dumbbell / pancake between the soles of the feet;
• the classic version involves lifting straight legs to an angle 90 degrees, however you can raise them as high as you can;
• stick to the number of approaches 2-3 , repetitions from 10 before 15 .

Actually, with theoretical part done, now let's get to practice.

How to fully load the press in the exercise?

In the initial stage of the movement, when the legs rise to the angle 30-45 degrees, the press is tense isometrically, i.e. practically does not work, helping the hip flexor muscles. And only after exceeding the angle in 45 degrees, the press begins to actively turn on and load qualitatively, - it takes on the main load of lifting the legs. Thus, in order to continue to work on the press, it is necessary to lengthen the range of motion by raising the legs as much as possible. The latter is achieved due to the inertial supply of the pelvis top.

Rejecting the legs at the start a little back and giving the pelvis up (more twisting the body), we create a ballistic moment. All this allows you to throw your legs high, lengthening the amplitude, transferring more work to the abdominal muscles. It is important to understand that by straightening your legs completely, it will be extremely difficult for you to raise them above the horizontal, and therefore, when bringing the pelvis to the body, keep your knees slightly bent.

Hanging leg raises will allow you to see the lower cubes?

I would like to say a few words about the drying effect of this exercise. Many believe that the “swotting” of the press, in particular, the execution 50-100 hanging leg raises will remove fat from the abdomen and show the lower cubes. In fact, no abdominal exercises have any effect on abdominal fat, they only develop / strengthen muscle tissue and that's it. So don't be under the illusion that increasing reps and wild burning will show your abs. Perhaps you already have a dimly expressed press, but it is hidden under a layer of fatty tissue, it is simply not visible. The main developer of cubes is diet (and, as a result, a certain percentage of body fat), if it is not there, then instead of cubes we see one ball :).

What is the best exercise for working out the lower cubes?

In 2006, the US Institute of Exercise Physiology measured the EMG activity of the abdominal muscles during exercise. various exercises. The aim of the research was to identify the best exercises from a given list to the upper / lower sections of the press.

Here are the results.

Studies have shown that the roller (press roller) and hanging knee raises are the most effective exercises for both upper and lower abdominal muscles. The roller also showed the least muscle tension in the lower back. Twisting lying on the floor with bent legs showed the lowest efficiency. Well, now you know which press exercises are worth keeping in your arsenal, and which are not.

That's all for now, let's summarize.

Afterword

Today we got acquainted with the exercise "lifting the legs in the hang." And so that the theory remains not only that, we blow into the hall and check the effectiveness of the lifts in practice. Are you here? Hopefully already in the hall, see you soon!

PS. do you use leg raises in your ab workout?

P.P.S. Did the project help? Then leave a link to it in the status of your social network- plus 100 points to karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

Exercise ups bent legs in the hang (knees), pumps the lower part of the press, as well as the rectus femoris. Develops strength and tightens the bottom of the press. Basic exercise.

Hanging knee raises perfectly strengthen both the press and the hip flexors, the muscles that are responsible for keeping the pelvis in a stable position, on which your posture directly depends. Thus, by training these muscles, you increase the strength of everything. lumbar in general, which is very important for sports such as football, acrobatics, gymnastics, karate, pole vaulting and steeplechase.

Hanging Knee Raises - Abs Exercise

1. Jump up and grab the bar. If it is too high, use a low bench or stand. The main thing is that, hanging on straightened arms, you do not touch the floor with your feet. If you have a weak grip, use special straps.

2. The arms are fully extended, the back is slightly arched at the waist. Take a breath. Hold your breath, tighten your abs and, bending your legs, try to raise your knees as high as possible.

3. In order to properly load the press, you must raise your knees above the waist (the point when the thighs are parallel to the floor).

4. Having reached the top point, tighten your abs even more and try to stay in this position for 1-2 seconds.

5. Exhale and, relaxing slightly, lower your legs to the starting position. Take a short break and do the next rep.

6. When you have fully mastered the technique, you can complicate the exercise: perform leg raises without bending them at the knees. At the same time, the hip flexor muscles will be more actively involved in the work, but at the same time, the load on the lower part of the press will also increase.

Hanging knee raises - muscles

1. To engage the abdominal muscles to the fullest, raise your legs as high as possible. At the beginning of the movement, the main work is done by the hip flexors, while the abdominal muscles are in isometric contraction (they tighten, but do not change their length). The abdominal muscles begin to contract in length and do the lion's share of the work as soon as the hips move more than 30-45 ° from the vertical. And the larger this angle becomes, the more it contracts. Bottom part the rectus abdominis muscle and the greater the load it experiences. Especially if you raise your legs without bending them at the knees.

2. Don't sway. You must start lifting your legs from a completely stationary position.

3. Learn the exercise from leg raises, while bending them at the knees. But over time, as you gain experience, move to a more advanced level, raise your legs, fixing the angle at the knees.

4. Don't be fooled by the fact that this exercise actively engages the hip flexor muscles. By and large, they are involved in any abdominal exercises. It is simply impossible to completely isolate the load on the abdominal muscles, while “turning off” the hip flexors from work!

5. The role of the legs in this exercise is a lever, the length of which regulates the level of load. If you want to increase the load, straighten your legs more.

6. If you have strong quads and your hamstrings are flexible enough (have a good stretch), then to "turn on" the abdominal muscles, you will need to raise your knees much higher than the waist.