Rises of legs lying: technique, exercise options, useful recommendations
The uplift of the legs lying in the position on the back is extremelyAn effective exercise aimed at the complex pumping of abdominal muscles. To such training traditionally resorted to all fitness enthusiasts. The main advantage of the exercise is the possibility of its implementation by beginners without negative consequences for health and exerting extra stress on the body.
Technique of doing the exercise
To begin with it is necessary to be conveniently located ongymnastic rug, evenly stretching the body. Straight legs, you need to put your hands along the body with your hands down or partially put under your buttocks. Thus, the starting position will be accepted.
The climbing of the legs can be performed not only withstraightened limbs, but also with bent knees, which is a lightweight option. Hips are recommended to be pulled to the median line. Continue the movement until the moment when the knees are at the chest level. In this case, the muscles of the press should be in full tension.
After a short pause, you should return toinitial position. To quickly pump the press and hips, it is enough to determine the maximum possibilities of your own body, finding out for yourself the maximum possible number of repetitions within one approach.
Common Errors
- Lowering of the extremities on inspiration and their raising on exhalation;
- the creation of a small rounding in the lumbar region when tearing the pelvis off the floor;
- control over the work of the muscles of the abdominal press, in other words, the evaluation of their own sensations during training;
- uniform body movements (all sorts of jerks allow you to raise your feet according to inertia, and not by force of the press).
Variations of exercise
For a better workout of muscle massLifts of the legs lying can be performed with the use of sophisticated techniques. During training, advanced athletes should use weighting agents, which should be clamped between the lower limbs. Here you can use dumbbells, dumbbells, balls, other equipment.
To complicate the exercise allows the placement of the body on a horizontal bench. Sveshennye limbs acquire an increased amplitude, which affects the increase in the effectiveness of classes.
In order to pump the abdominal press zone more qualitatively, one can deal with a partner. The latter should resist the lower limbs during their upward climb.
Helpful Tips
- To facilitate training, beginners should be clinging their hands behind the sofa, armchair, other furniture, which will preserve stability.
- Performing the exercise "lifting the legs lying", it is worth keeping the limbs in a slightly bent position. Their full straightening will have maximum loads on the hips and abdominals.
- If it is important to use allmuscles of the press, it is recommended to make attempts with lifting the pelvis upward. In this case, it is necessary to linger for a few seconds in the upper position or to perform small rocking of the lower part of the body.
Finally
Raising the legs lying is an extremely effective technique,which allows you to remove fat deposits in the abdominal region and for several months to perfect the relief of the press. To obtain visible results, the main thing is to regularly resort to training, working according to the correct technique.