Rises of legs lying: technique, exercise options, useful recommendations

The climbing of the legs lying in the position on the back is an extremely effective exercise aimed at complex pumping the muscles of the abdominal press. To such training traditionally resorted to all fitness enthusiasts. The main advantage of the exercise is the possibility of its implementation by newcomers without negative consequences for health and exerting extra stress on the body.

Technique of doing the exercise

How fast can the press be pumped? Raising the legs lying for this must be done according to the correct technique.

To begin with, it is convenient to fit on the gym mat, 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.

Lifting the legs lying can be performed not only with straightened 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 to the starting position. To quickly pump the press and hips, it is enough to determine the maximum capabilities of your own body, finding out for yourself the maximum possible number of repetitions within one approach.

Common Errors

As in other elements of training programs, the admission of technical errors here can lead to an insufficient load on the muscles, which in the future will affect their nonharmonic development. The correct execution of the exercise involves:

• Lowering of extremities on inspiration and their raising on exhalation;
• Creating a small rounding in the lumbar region when tearing the pelvis off the floor;
• Control over the work of the abdominal muscles, 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, not force of the press).

Variations of exercise

To improve the quality of muscle mass, leg lifts can be performed using sophisticated techniques. During training, advanced athletes should use weighting agents, which should be clamped between the lower limbs. Here you can use dumbbells, kettlebells, 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.

To better pump the abdominal area , you can do with a partner. The latter should resist the lower limbs during their ascent upwards.

Helpful Tips

There are several points that you should pay attention to, while lifting the legs lying:

1. To facilitate training, beginners should be clinging their hands behind behind a sofa, an armchair, other furniture, which will allow to maintain stability.
2. 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 thigh and abdominal area.
3. If during the training it is important to use all the muscles of the press, it is recommended to make attempts with a pelvis up. 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

Lifting the toes is an extremely effective technique that allows you to remove fat deposits in the abdomen 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.