Raising the legs in an emphasis is an excellent exercise for training the abs, especially the lower part of the rectus abdominis muscle. In fact, it is a simplified version of the leg lifts in the hang. The exercise is performed in a special simulator with two soft stops, on which the athlete puts his forearms. You can also perform it on uneven bars. In the latter case, lifting is more difficult, since there is no support for the back, and the emphasis is not on the elbows, but on the hands.
Traditionally, leg lifts are considered an exercise aimed at developing the lower part of the abs. However, the abdominal muscles cannot be forced to work in isolation from each other. During twisting or raising legs or the body, the entire press works. Just this or that execution mechanics helps to shift the emphasis of the load on various muscle groups.
Lifting the legs at the elbows provides maximum load on the lower part of the rectus muscle, which is especially problematic the zone in both women and men.
For most people, the lower abdomen is not perfect, even if the top is pumped right up to the cubes. Therefore, there is always something to work on.
Additionally, the upper part of the rectus muscles, the external and internal oblique muscles, the transverse abdominal muscle, also receive hip flexor muscles in the lower phase of the lift.
When performing the exercise on the simulator, the shoulder girdle experiences static load. An important point is that during the whole movement you can not sag in the shoulders.
You should keep straight, neck should be straight and extended upwards.
If you do leg raises in support on the uneven bars, then not only the shoulders, but also the musculature of the arms experience static tension. A significant part of the energy is spent on maintaining the body in a stable position, since you only touch the support with your hands, and there is no support for the back. Therefore, it is more difficult to do exercise on uneven bars than on a simulator.
In general, the exercise is well suited for beginners, but it is contraindicated for people with increased body weight.
This is also associated with a high load on the shoulder girdle. It is also worthwhile to refrain from performing leg lifts in support of people with injuries to the joints of the shoulders, elbows or wrists.
Consider the technique of performing leg raises in focus first in the simulator, and then on the uneven bars.
So, take an emphasis on the forearms in the simulator. Your back should be pressed firmly against the back.
Grasp the special handles with your hands. Fix the position of the shoulder girdle; during the movement, you should not sag by pulling your head into the shoulders. Tailbone twist a little forward.
Choose the load based on your level of training. Performing an upward movement, twist the tailbone forward - this maximizes the involvement of the abdominal muscles.At the top, linger for 1-2 seconds.
On the uneven bars the exercise is performed as follows:
Hold for 1-2 seconds.
When performing the movement on the uneven bars, you can slightly swing your legs back before starting to lift. This will help to overcome the lowest phase, in which the hip flexors work mainly.
You can’t sway violently - you can be injured, and the effectiveness of the exercise due to inertia will be significantly reduced.
Leg raises in an emphasis are carried out 20-25 times in 3-4 approaches.
This exercise is great for both men and girls. For a comprehensive study of the abdominal muscles, combine it with twisting, lifting the body in the Roman chair and other abdominal exercises.