Lifting legs in vis on the bar love the different fitness gurus. They say only that the move is working the press as a whole, allows not only “to pump” to the cubes, but also to increase the functional strength of the crust, and generally looks impressive. Now fast forward to any space. Almost all fitnessista are doing the exercise incorrectly, samahita feet to the bar, and not loading the press. And those who mastered the technique, often unable to work long because of the lag of the arms, problems with grip, or banal fatigue. The rise at the end of the workout is done. Meanwhile, it is a really good exercise that can give much more useful than the usual twisting of the prone position on the floor, and sit-UPS on the fitball.
- 1 Technique
- 2 Variations
- 2.1 Socks to the bar
- 2.2 the Knees in vis
- 2.3 Knees in vis with turns
- 2.4 Lifting the legs in vis on the elbows
- 3 Analysis exercises
- 3.1 Anatomy
- 3.2 Preparation
- 3.3 How to perform the exercise
- 3.4 blunders
- 4 How to perform lifts effectively
- 5 leg Lifts in a training program
- 6 Contraindications
- Get inertial motion in the shoulder joint. Do not rock the upper body;
- Eliminate the buildup of the feet;
- Do not throw your hips back to eliminate the complete relaxation of the press;
- Don’t pull the hips toward the ribs due to the strength of the quadriceps, scrutinies;
- Bring the pelvis bones to the lower ribs, as if “turning” it up. A similar move is in the system of Pilates, and practiced in the force, when we adopt a neutral back position
Socks to the bar
This is one of the basic exercises in crossfit and gymnastics. Bodybuilders will take this skill to advanced, but it is not. It’s all in the technique. Toe raise to the rod is not twisting, and movement in the shoulder joint. The athlete starts from hang, socks can be pulled down, to make it easier, then, by the power of the press brings the pelvis to the ribs and then begins to rotate the shoulder and bring socks to the crossbar. Lowering is the reverse of removal. Variants of the two movements – fast and slow, and slow to work out the muscles. First used in competitive complexes of crossfit, just to save power, and quickly complete the complex.
Knees in vis
And this is just the movement to strengthen the press from the field of physical therapy. The athlete hanging on the wall bars or horizontal bar, reduces the press and brings his knees to his chest. Be sure that the movement occurs by reducing the press, not by throwing your legs up.
Knees in vis with turns
Variation for those who need to be involved and oblique muscles too. For starters, you can perform a basic lifting his knees to his chest, the man brings her knees tightly, and then rotate, that is, bringing the knees towards one another and to the shoulder. The secret of the movement is to contract the abdomen.
Lifting legs in vis on the elbows
It is often called pressure in vis on the elbows, but then the athlete would have to make the output power, and hanging on the bar at the elbow, and it is very difficult. So to perform the will right – in stand on the forearms. Strut is received in a special simulator, the blades pulled together and down to the pelvis, and the back pressed to the back of the machine. It is also important not to tear the lumbar of the movement was strictly due to the press. Further, in the usual way provides or socks to the top of the structure, or the hips to the lower ribs. Sometimes the legs are raised only to the middle line, but try to control the movement due to rigid retraction of the abdomen.
This twisting of the spine with flexion in the hip joint. Sometimes, there is flexion in the knee. The goal is to work the entire straight muscle of the abdomen. Slant included, if you do the rotation from shoulder to shoulder at the top, and cross – if pull the stomach inside, literally pushing the abdominal wall to the spine.
In the dynamics and statics involved quite a lot of muscle in addition:
- The tensor of the broad fascia;
- Direct muscle of the back;
- Diamond-shaped and wide;
- Quadriceps and biceps of the thighs;
- The muscles of the forearm
Typically the movement is done at the end of training, when the body is already warmed up. This means that cardiopatico may be omitted. But does not mean that mobility will be enough to raise straight legs to the bar. The problem is that a lot of fitness exercise one way or another involve the hamstrings. By the end of the training a typical visitor to the hall can raise the bar only slightly bent legs. This will help avoid short dynamic stretching, a series of slopes of the body forward, hands towards your toes.
How to perform the exercise
- Ideally, a bodybuilder or fitness should not choose the highest crossbar. The height should be such that drawn the feet could touch the ground. If the athlete is strongly shake, touch the floor with toes will help him to repay the excess inertial motion;
- You should avoid leg swings, swinging and throwing of the legs. This is a pretty short controlled movement;
- The press is only reduced in the upper part of the amplitude. Therefore, the average line it is necessary to pass, and ideally to pull the hips to the lower ribs;
- You should not nod your head forward to touch the chin to the chest. This can lead to spasms in the cervical-collar zone, unpleasant sensations during work and recovery. Besides, nods his head to reinforce inertia, and we agreed to put out;
- The width of the crossbar must be comfortable. It is not necessary to combine training grip and exercises, this only works on athletes of high level;
- You should remove unnecessary movements socks. Some athletes actively throw the socks to the bar, and lowering the heels to stretch the floor. This extra movement which can cause injury to the ankle;
- Movement in the lumbar spine similar to what we do when trying to raise a leg from the supine position. The pelvis need to bring to the lower ribs, and not to maintain the natural curve in the spine
- The rise of a deflection in the spine by the force of the feet;
- Throwing socks to the bar by inertia;
- Flexion at the elbow joint;
- Incomplete amplitude, a “slight” rise of the foot even up to the middle line of the body;
- Head rotation, tilting of the head and other involuntary movements
How to perform lifts effectively
- The slower the tempo is, the more greatly reduced direct muscle, and less quads, so you need to lift the legs only very slowly and controlled;
- The principle of “exhale on effort”works versatile, it can be applied in the AB workout, pelvic bone driven to the lower ribs, exhale;
- It is better to perform fewer reps but slow and controlled, not to chat legs in the air 20 times.
- If grip is the problem, you should use the strap or perform the upgrades in the “Roman chair”;
- Leg raises in the rack on the bars in gymnastics – flight exercise, fitness, and strictly controlled the press, so if you aim to work out core muscles, it is better to perform the movement with a rigid body, and not to rock the legs;
- Given the prospects that this movement can and should be alternated with others. Beginners may not be able to stay in vis, if on this day they performed traction. When programming the training loads that should be considered. It is better to put the lifting legs in vis on that day, when practicing the squat and bench press, and variations of, not thrust to the belt, and deadlift, so it will be easier to learn;
- If the motion bothered only the iliac and quadriceps, at the time, go for a lighter option. Do leg lifts lying on the floor, slowly pressing your lower back toward the floor, until you feel what movement you need to make the anterior abdominal wall that your back is kept pressed throughout the movement. Transfer this experience to the crossbar;
- If the inertia to get rid of can not absolutely nothing, should go to the simulator and execute the move in emphasis forearms. Back pressed to the pillow, the extra mobility in the thoracic spine remove. If you have kyphosis, you need tougher to pull the muscles to the center and lower blades toward the spine, simultaneously pulling the anterior abdominal wall;
- Those who can not pull the stomach inside for informational purposes it is recommended to do the plank and the vacuum. These two exercises give a skill build the center of your body under any load, and useful for the novice fitness buff, but to progress in them long enough will not work. Make them as the lead, and then proceed to do leg lifts in a vise.
Do leg lifts in a training program
Regular training program for fitnessista-beginner includes crunches every workout in the end. So not only need to do the lifts in a vise. First of all, it pericranium forearms, and will diminish, not enhance the grip. It is better to do under the scheme “one workout”, alternating with straps and classic crunches with the weights.
Variants Seto-re scheme two:
- Novopoltavka to 20 repetitions for those who are ready to work on pressure for sensation, but cannot straighten your knees, and perform all the lifts in the clean technology;
- 10-12 repetitions in a complicated – socks to the bar, for example
Working approaches should be at least 3 but not more than 5. To perestrelyat direct to anything, and so it works in all basic exercises
Strictly there are only two types:
- Injury to the shoulder joints, rotator cuff, muscle array, shoulder, or chest muscles;
- Trauma to the forearm, finger fractures, trauma of the brush
Of course, the movement spread and contraindications to exercise power 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, do not account for training purposes. Typically, the athlete trains to become stronger and stronger, not to just “celebrated” in the hall. It is difficult to progressirovanii at least something, if you do not practice this. Therefore it is necessary carefully to the very idea of “exercise without workout” and waiver of certain exercises because of some sort of weak muscles. Start with the straps, gradually, the grip will be strengthened, and you will be able to hang out without them. And the extra weight is not constant.