in ,

LIFTING THE LEGS IN THE VISE, HOW TO DO IT CORRECTLY

There is nothing as effective for the press as lifting the legs in the vise on the crossbar

There is nothing as effective for the press as lifting the legs in the vise on the crossbar. This exercise requires some physical preparation, and to ensure that it produces the desired result and does not cause harm, it is necessary to follow the instructions exactly. We share the technique of lifting the legs on the crossbar.

TYPES OF EXERCISE

There are several variations of this exercise:

NO-TIE LACING SYSTEM: Turn any pair of lace-up tennis shoes into slip on sneakers. LOCK LACES are the original, PATENTED (US Patent #6026548) no tie shoe laces with over 4 million pairs sold worldwide
  • Raising straight legs on the crossbar.
  • Raising bent legs on the crossbar.
  • Raising bent legs on uneven bars.
  • Raising the legs in the vise with a clamped ball or dumbbells – on the bars or crossbar.

All these exercises are designed for the muscles of the abdomen, while using different additional muscle groups. The most serious level of training requires lifting the straight legs in the vise on the crossbar and lifting with the ball clamped, for the rest fairly average. Let’s consider each exercise in more detail ..

RISE OF STRAIGHT LEGS IN THE CROSS ON THE CROSSBAR

What muscles work

The main ones are oblique and straight muscles of the abdomen. In addition, the iliac-lumbar and straight muscles of the thighs are involved. The legs of the wide fascia also participate in the lifting of the legs.

Step-by-step instruction

Step 1. Hang on the horizontal bar so that the legs do not reach the floor. To do this, you can jump, and if there is not enough growth – use a bench or coach support. Hvat – straight: medium or wide.

Step 2. Fully straighten your arms and legs, and bend your back slightly in the lower back.

Step 3. Take a deep breath and lightly pull your legs back.

Step 4. With a jerk, lift your legs to the crossbar to the maximum possible height – with good performance, they should be slightly above the horizontal position. Professionals can touch the bars with their toes.

Step 5. Stop for a second at the highest level. For maximum benefit of the exercise, further strain the abdominal muscles.

Step 6. Inhale and slowly lower your legs, concentrating on the muscles being worked on.

Step 7. Perform the required number of repetitions.

Tips for implementing

Avoid inertia movements: if the body begins to swing, ask someone (best of all the coach) to hold your lower back with the palms of your hands. To learn how to do an exercise without swaying, all movements must be very slow.

From the first time it is almost impossible to raise your legs high, so it is recommended to start from lifting to a horizontal position.

To achieve a greater amplitude when moving up, involve the pelvic muscles.

If it’s too difficult to lift straight legs, bend them in the knees: this exercise is less effective, but you can start with it.

To better understand the technique, we recommend that you watch the video.

LIFTING OF BENT LEGS IN THE CROSS ON THE CROSSBAR

Working muscles

As in the previous exercise, when lifting with bent legs, the main load comes from the straight and oblique abdominal muscles. In addition, the straight muscles of the thighs and iliopsoas muscle are involved. As stabilizers, shoulder blades, shoulder joints and abdominal muscles protrude.

Step-by-step instruction

Step 1. Grasp the crossbar with a wide or medium grip.

Step 2. Fix in a position with straight arms and legs, slightly bent in the lower back.

Step 3. First take a deep breath, and then exhale pull your legs to the chest as high as possible.

Step 4. For a second, stay in this position and strain the abdominal muscles.

Step 5. Slowly lower your legs, return to the starting position

Step 6. Make the desired number of repetitions.

Source: BodyBuilding.ua Sports Channel

Tips for implementing

In the course of the exercise it is very important not to sway. If you can not keep balance on the crossbar, ask someone to hold the palm of your lower back. The easiest way to avoid swinging is if you do an exercise on the upper crossbar of the Swedish wall.

If there is pain in the lumbar region, try to spread the socks apart, and close the heels as close as possible.

LIFTING OF BENT LEGS IN THE AX ON THE UNEVEN BARS

Working muscles

The main ones are abdominal muscles (oblique and straight). Additionally, the iliopsoas and the thigh muscles are loaded. Abdominal muscles, as well as the neck, shoulder blades, shoulder joints and arms serve as stabilizers during exercise.

Step-by-step instruction

Step 1. Take the position of free hanging on the uneven bars: the arms are bent at the elbows, the chest is straightened, the muscles of the back and abdomen are relaxed.

Step 2. Inhale and strain the press.

Step 3. On exhalation, bend your knees and slowly lift towards your chest.

Step 4. Stop the lift when the hips take a horizontal position relative to the floor. Hold in this position for 2-3 seconds, strengthen the tension in the press area.

Step 5. Slowly return to the starting position.

Step 6. Make the desired number of repetitions.

Source: Malina Club

Tips for implementing

Movements should be slow to avoid swaying. In this case, lifting should be done a little faster than lowering the legs.

During the exercise, you can not relax the scapula: keep the body straight, and the shoulder blades are folded. This is important to avoid stoop.

In the position with raised legs, the chest should be straightened, as in the starting position.

If you do this exercise without good preparation (abdominal muscles are not strong enough), most of the load will be on the lower back. In this area, pain can occur during and after exercise.

LIFTING OF LEGS IN THE VIS WITH WEIGHTING

Working muscles

The main ones are the direct muscles of the abdomen, which are loaded more than in the previous exercises. For this reason, this kind of lifting of the legs is not recommended for girls. Also, the iliopsoas muscle and thigh muscles are involved.

Step-by-step instruction

Step 1. Fix on the crossbar with a straight grip, hands on the width of the shoulders.

Step 2. Let the partner or coach give you a weighting agent, which you need to pinch between your feet.

Step 3. Inhale, strain the press and, on exhalation, raise the legs to the chest as high as possible.

Step 4. Pause at the top position and further strain the abdominal muscles.

Step 5. Slowly lower your legs.

Step 6. Make the necessary number of repetitions.

Tips for implementing

  • To avoid swinging, ask the coach or partner to fix the palm of your lower back.
  • During lifting, do not rest your chin on your chest, look in front of you.
  • If you want to engage the oblique abdominal muscles, bend the legs to the opposite shoulder along an inclined line.
  • A more advanced level is to raise straight legs.

EXAMPLE OF A TRAINING PROGRAM

Each organism has its own peculiarities, therefore the program must be made individually. This pattern of training is just an example. The number of approaches and repetitions is focused on visiting the hall 3 times a week:

  • Week 1 – 2 sets of 5 reps.
  • Week 2 – 2 sets of 7-10 repetitions.
  • The 3rd and 4th weeks are 3-4 sets of 8-15 repetitions or 2 to 20 repetitions.

After 2-3 months of systematic training, you can do 2-3 approaches 100 times.

To your press was like a photo of trained beauties and beauties, do the exercises correctly and stick to the diet. If it’s difficult for you to lift the legs in the vise, start with twists and tilts to the sides.

Sign up at our gym: a personal trainer will create for you an individual training program (classical or crossfit system) and will help to correctly perform all exercises.

What more stuff like this?

Get the best virale stories straight into your inbox!

Don't worry, we don't spam

Thank You for Subscribe

What do you think?

0 points
Upvote Downvote

Total votes: 0

Upvotes: 0

Upvotes percentage: 0.000000%

Downvotes: 0

Downvotes percentage: 0.000000%

Leave a Reply

Your email address will not be published. Required fields are marked *

FUNCTIONAL TRAINING – WHAT IS IT ?

CAN I DRINK WATER AFTER A WORKOUT ?