Sunday, June 5, 2016

HANGING LEG RAISES

Keep your legs straight makes this exercise lower abs is even harder.



For effective abdominal development, arching her pelvis to lift your legs above the horizontal and keep the final contraction before making the negative phase in a controlled manner.




HOW TO MAKE THE EXERCISE


* Hang from a high bar so that the body hang freely without the feet touch the ground. If you use straps grip, get on a stool or bench while fixed straps.

* Extends completely arms and lower body when you hang bar keeping slightly arched column.

* Take a deep breath and hold your breath while you cast the mind back legs slightly and then take -the fast forward and upward as much as possible.

* Keep straight but not locked while you lift your legs. If you have rigid femoral you can bend your knees slightly.

* To make the exercise more effective, legs should over-passing the horizontal level, and then hold the position for 1 or 2 seconds while you breathe out. Relax as you return to starting position.

* Stop for a moment and then repeated, taking the first leg back and then swinging them forward and upward.

* If the exercise is too difficult to perform with straight or nearly straight legs, bend your knees to reduce drag.



TRAINING TIPS


* For maximum abdominal development, elevate your legs as much as possible abdominal -the only shorten when the legs reach 30 to 45 degrees from the vertical. Below this point, they are subject to isometric contraction so the hip flexors can raise the legs from vertical to where the abs begin to shorten.

* The key is to let the pelvis rotate as much as possible while the legs are raised. Arching her pelvis after having legs moving upwards.

* A slight roll of the legs back and then forward it helps overcome the static position and allows you to lift the legs higher, leading to increased abdominal development.

* The hip flexors are fully involved in the exercise and not detrimental to the column. Abdominals and hip flexors work together safely and effectively. In fact, if both do not work at the same time, this exercise and many others would be impossible.

* For most people, are unnecessary extra weights on your feet. The leg length and weight of the shoe normally provide a wide resistance.

* Since the hardest part of this exercise is to maintain the grip of the bar, using gripper straps or supports for elbows is recommended as they allow to be hanging long enough to make all possible repetition time.

* Hold your breath while the legs are lifted it produces additional strength and allows elevate the legs to the maximum. If you expel the air during this phase of the exercise, never you will continue to stimulate the abs.

* If you have rigid femoral and keep the legs locked upright, you will find it almost impossible to keep the legs beyond the horizontal level. In that case, slightly bend your knees to increase in range of motion and achieve greater abdominal development.



BASIC MUSCLES INVOLVED

The main hip flexors are in iliac, psoas (iliopsoas), the rectus femoris and pectineus. The iliacus and psoas are located deep in the abdomen and can not be seen or easily felt.

Pectineus is a short, thick near the groin that is covered by the sartorius and the rectus femoris muscle.

An important part of the quadriceps group, the rectus femoris is located along the front of the thigh and I as hip joints and knee.

The main muscles of the abdomen include internal and external rectus abdominis, a long thin muscle that extends vertically mind from the pelvic bone to the sternum, and obliques covering the frontal zone of the sides of the abdomen from the rectus abdominis the dorsal higher.

The fibers of the external obliques are located perpendicular to the fibers of the internal oblique and form a "V" when viewed from the front.



MUSCLE AND JOINT ACTIONS


In the hip joint, flexion occurs when the legs forward and upward rise from a position directly below or slightly behind the torso. also it performs spinal flexion when the upper part of the pelvis rotates backward while the bottom of the pelvis leans forward, moving your legs through an isometric contraction of the hip flexors.

The muscles of the hip joint come into play initially to elevate the legs while the pelvis is held in place by the isometric contraction of the abdominals. When hip flexion reaches about 30 -45 degrees on the vertical, the angle of the hip joint is maintained by the isometric contraction of the hip flexors. At the same time, the abdominal muscles, especially the bottom, turn help boost the pelvis and legs up.

The more legs to rise, tighter tighten the lower abs, which also shortens the upper abdominals to produce the maximum shortening of the entire abdominal wall.



SPORTING USES


In bodybuilding, legs hanging elevations are mainly used to develop the abdominals. It is very effective especially to strengthen the lower abdominal area and the top when the legs are raised enough. Leg lifts play a vital role in sports such as football, athletics (races, hurdles and pole vault), karate, gymnastics and others.

In many activities, flexion of the hip and spine either together or sequentially, is extremely important to bring the legs forward and upward as much as possible. These actions can be seen in most gymnastic tests in football and throw-ins when the thigh is carried forward in racing or when the legs are raised to the front to reach a ball or some other object.

The development of the muscles involved is also crucial in preventing injuries to the lower back. as these muscles help stabilize the pelvis, which in turn keeps the spine aligned properly.

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