Negosentro| Leg Raise: Important Features, Proper Form And Technique | In fitness, lifting your legs in the hang is considered the main exercise for pumping the lower part of the abs. This is an incredibly important movement for men and women, which allows you to strengthen the “weakest” and lagging part of the press. However, most people do wrong leg lifts, significantly reducing their effectiveness. In this article, we will consider the correct exercise technique, the main mistakes, and ways that make it even more effective.
Features of hanging leg raise
It is often believed that hanging leg raise is a simple and effective exercise. Of course, this is so, because even with a distorted execution technique, it will be quite effective. With the right approach, lifts will become one of the most difficult movements that literally “kill” even professional athletes.
If you easily do approaches 20-30 times or without problems complete 3-4 sets in a short period of time, then you can almost 100% say that the exercise is done incorrectly. Thus, you deliberately reduce the rate of progression.
The first thing to remember is speed. If you want to burn calories, then abs exercises can be done at a fast pace. If you need to strengthen the abdominal muscles, create cubes, and a relief press, you will have to do the exercises slowly. To master the correct implementation, you need to remember a number of important rules:
- You must control every centimeter of movement, completely eliminating inertia (at least 80% of athletes allow rocking during the performance, which is a gross mistake);
- It is optimal to perform 15 repetitions or is under load for about 50–55 seconds. That is, about 3 seconds for raising and lowering the legs, as well as 1 second for a delay at the top point;
- Raise the legs to a level where the body and legs will form a right angle.
It is often recommended to raise the legs to the level of parallel with the floor, which is not entirely correct since the body can be deflected (especially in lifts on the elbows). Therefore, it is better to measure the upper point by the angle between the legs and torso, this will always allow you to do the exercise correctly. It is also important to remember that raising your legs higher, that is, increasing the angle, will lead to a loss of efficiency. Do not confuse the classic version with the exercise, where the socks touch the crossbar. Despite the similarities, these are different exercises that have different characteristics and goals.
Variations of leg lift and the correct technique
There are several variations of the exercise, which differ in complexity and effectiveness. This allows you to progress in this exercise almost to infinity, as well as make training varied. Typically, the following lifting options are distinguished:
- The straight legs raise in the hang on the horizontal bar;
- Bent legs on the bar;
- Bent or straight legs on the uneven bars;
- In the elbow simulator.
Now consider each option individually.
Knee raises in the simulator: features, proper form
The simplest and initial option is to perform in the elbow simulator. Fixation allows you to concentrate the load on the abs, and make the exercise relatively clean (the back is fixed thanks to the back of the simulator). This option is also good because it allows you to take emphasis with your elbows. As a rule, novice athletes can hang in this position much more than on the horizontal bar, where the hand is the weakest link. This allows you to do more repetitions. Nevertheless, the elbow simulator very easily incorporates the back and other muscles into work, so that efficiency is lost. Usually, this option is used only as preparatory to full implementation on the crossbar.
Bent or straight leg raise on the horizontal bar: proper form and technique
In fact, these are two identical options, where they are easier, and the other is a technique for advanced athletes with experience and pros. Lite and classic options are lifts, where the legs are bent at the knees. The technique of the exercise is as follows:
- Hang on the horizontal bar, bring your legs together;
- Slowly raise your legs until there is a right angle between the thigh and body;
- Pause for 1–1.5 seconds and slowly lower your legs.
It is especially important to slowly return the legs to their original position. Have to resist inertia, which will pull the legs down. For this reason, the negative phase in this exercise is incredibly important.
The technique with straight legs is considered almost the most difficult of all. And the thing is not even that it requires incredibly strong and well-developed muscles of the press, but that only under such conditions can lifting be done correctly if you use sustanon 250 for sale. Most athletes help themselves with their feet with this technique, which deprives the abs of the lion’s share of the load. Therefore, if you have not learned to fully concentrate on the abdominal muscles, it is better to bend your knees. With this technique, you can progress much faster (simply because you will make the movement correctly).
Straight leg raises on bars: proper form and features
This is a cross between raises in the machine and a straight leg technique. Most often performed by experienced athletes, because you need to be able to concentrate on the muscles of the abdomen. In theory, the bars help to avoid swinging the hull, but in practice, any experienced athlete can already fix the correct position in the hang. In most cases, it is recommended to replace the bars with a regular horizontal bar in order to focus on the abs.
This is a great exercise that has almost no contraindications. An exception may be situations where athletes are prohibited from hanging. As a rule, this is due to spinal injuries, therefore, in this case, it is important to consult a doctor before performing the exercise. It is also important to be able to feel which muscles work during the lifts. This will allow as much as possible to exclude legs from work and load the lower press.