Hanging leg lifts - Abs functional (I)

Today we present a guide to the proper execution of this great abdominal exercise. This article has been extracted from a manual written by Pavel Tsautsoline free and offered as an extra to subscribe to the news letter of Dragondoor.com. Much more effective than doing hundreds of repetitions of abdominal crunches typical.

Hanging leg raises
-For some abs functionally stronger and tougher

I have not met one person who regularly practiced hanging leg lifts (eye, the animation of the link are not perfect) and fail to develop when a six pack, hard and useful. Never. This exercise is in the training program of any companion disk:

* The men in uniform get active strength and flexibility needed to master extreme obstacle courses.
* Fighters get more power in his kicks.
* The lifters increase their weights in the squat and deadlift.
* Everyone gets a back healthier and more resilient.

Starting position
Begins by finding an appropriate rod. Ideally, you can hang with your arms and legs straight without touching the feet on the ground. Your hip flexors are stretched, and your back will thank you for it. Jump and hang with your elbows locked. You may need to tighten the triceps, knowingly if you find it hard to keep your arms straight. It is important, because a leg raises with elbows bent tends to stress the shoulders.

The grip
Another tip to protect the shoulders start using a narrow grip. You should be able to almost touch the thumbs if estirases. The narrow grip causes a pre-stretching of the dorsal and download both shoulders. Over time you can gradually open up more grip shoulder width, but if you hold the narrow grip also go well.

Would not need to say but: do not use belts or other pileup to help grip.

Movement mechanics
You must understand that you will not get very far if you just try to elevate the legs. The action in a hanging leg raises is like the movement in an ab-wheel. In other words, by elevating the legs should try to "lower" shoulder pushing down with your arms. Inhale and pull your arms straight in their sockets. Someone you identify any movement would have the feeling that your arms have remained straight but shortened, retreating inward as the head of a turtle. Another way of referring to this action is to "tighten the arms." Simultaneously, push the bar down as if realizases a milestone with straight arms (Push hard!) And bring your legs toward the bar. Keep your toes pointing forward and taut thighs.

Lift your legs slowly and controlled. Sudden movements are a complete waste of time and only serve to entertain those watching. Do not tilt head back. Although this makes it easier, look up makes the exercise becomes more of a technical exercise and balance in one of strength. Keep your chin slightly blocked during the tour. Lower your legs straight and controlling all movement in the fall, Do not let them fall! recruit the lats in the negative. By the way, you can expect the improvement in whether or not weighted dominated, if you do some leg lifts book.


Once you get down, releases tension from your waist, ribs and armpits, let your abdominal stretch before performing another repetition

Progressing up there: The hanging knee lifts
Chances are that you lack strength and flexibility to make a legitimate leg raises as described. In that case, practice hanging knees elevated following the same instructions.


As your strength and improve flexibility, stretch your legs more and more each time, gradually and especially in the negative. At the same time, practice the following stretch for the back and hamstrings:

Stand with your knees straight or slightly bent, bend forward as much as you effortlessly. Keep your head down. Breathe deeply into your stomach while clenches his fists and buttocks as hard as you can, imagine trying to catch a coin (the buttocks). Be sure to do this that your body stays in position without rising. Hold your breath and strain for a second and then release it. The body will loosen and stretch increase a little. Keep repeating until the progress stops. This stretch may be inappropriate for people with high blood pressure or other health problems, consult your doctor. Before getting up, bend your knees in a semi-squat, as a security measure to protect the back.

Repeat the stretch for 3 series. You can toggle this stretch with the series of crunches, and you will notice stronger than usual. That's because you have "removed the brake" tension in your lower back and hamstrings. Work to get 25 total reps in sets of 1 to 5 repetitions. Once you've got a 5 × 5 of strict leg lifts to the bar, make the exercise harder. Hold a ball or other object between the knees and ankles. You can also use a pair of heavy boots.

Working version with oblique
A simple way to complicate the recruitment exercise and the obliques is not just touch the bar in the center, but slightly (slightly!) More to the side of hand.


The secret to this variation in angle is pulling harder with one arm. A good way to implement this option in your program is to alternate positions: Left-right-center for a series of 3 or left-right-left-right-center for a series of 5.
Hanging leg lifts - functional Abs (II)