Hanging leg lifts - functional Abs (II)

In this second installment, we'll see some even tougher variants of this great exercise for your abdominals.

Alternative scissor
You can make your leg lifts become more negative hard with scissors. There are two types of scissors, horizontal and vertical.

Horizontal Scissors
To run the first type, open your legs (keeping them straight) as much as possible when your feet are touching the bar, imagining that you want to get the hips of their sockets. Keep your toes pointing out. Closes tiejeras and cross your feet as much as you can while going down slowly. Continue with abduction and adduction of the hips to the bottom, ending in the position of hanging straight. A repetition per set is usually quite highly concentrated in this exercise.

Vertical Scissors
The vertical scissors even tougher. Once you have the legs touching the bar, beam down one leg as far down as possible before going down the other. Then raise both feet together to the bar before repeating, starting this time with the other leg down. Naturally, this exercise places a great demand on your flexibility. You are better if you imagine you are trying to force the scissors to open when the lower leg. You say, do not concentrate only on lower leg: remember to keep pushing up the other, imagining that the objective is to separate your feet as far as possible, trying to reach the ground with one leg while the other trying to reach the ceiling. As always, the tips have to point out. If we count the lower left leg and then right as a repetition, one or two repetitions per set is enough.

Alternative martial
A variation of martial arts is to bring knees to chest and then slowly mimic a roundhouse kick, side or front. Like with the elevation angle (see previous article), pull one arm stronger but keep the two straight. Form a wall with muscles running down the front and sides of your ribs.


Hip pullovers
When you are a master of leg lifts, you can try the hip pullovers, one of the favorite gymnastics Russian army. Contrary to what happens with elevations, this exercise is performed dynamically, with inertia. Start a pull, lift your legs, and turns over the bar, all in one motion.


Coordination in this exercise takes time, practice. The men enlisted in the Soviet Army had to make six hip pullovers with heavy boots on to dominate the admission test. These were the rules as described in the regulations of the armed forces: "The hip pullover from hanging position in a bar dominated. Made from hanging position prone grip. Pull gently, elevate the legs to the bar, roll over and end it on a stand with arms outstretched. Pause in the hanging position and support for 1-2 seconds. Down to the hanging position in freestyle. Is permitted to move the body and bend and stretch. Promote with legs (kipping) is not permitted.

Anatoly Taras, Spetsnaz veteran and an instructor of close combat most respected in the former Soviet Union insisted that a special operations agent or fighter who was not able to perform between 15 and 25 was not anyone. Personally I like this exercise in the context of my morning mobility scheme because it does not charge any muscle group directly and excellently fulfills its role of "letting go".

Suggestions and feedback training
Using the GTG for leg lifts would be great, but you probably have so dominated hand bar. Thus, make them from 2 to 4 times per week. If you move heavy iron, are a great way to end a session. Russian lifters are convinced that this exercise does a good job unpacking the column and normalizing the intra-abdominal pressure after heavy squats and pulls. Igor Shestakov, which has the historical record of all time squat in the category of 181 pounds (82kg) with 854.3 pounds (388kg) or what is the same 4.75 times their body weight, start and end your workouts with 2 sets of 20 leg lifts strict and has a highly developed midsection as an extra to his world record.

Total of 50 repetitions of leg lifts in many sets as needed 3 times per week after training heavy iron was standard operating procedure in the underground clubs in the 80 Lyubersti. The tough guys of the street in this small town in the largest Moscow were famed for their rare combination of muscle and fighting skills.

I think the low reps with high voltage, ie 5 × 5, are better for work force while higher reps are better for back health. In any case, you can not go wrong with the leg lifts. The hate pringadillos leg lifts because they are hard excruciantemente. Require real force at the waist, rather than the generation of high reps of crunches do not own. Flexibility is also required and most muscular are as flexible as an astronaut on the lunar suit. You have two options. You can keep complaining about how hard it is to hold on to the bar, about how hurt your shoulders, or do not feel anything in your abs. Or you can get up to the challenge.