Hanging Leg Raise (Toes to Bar) is one of the most effective exercises on the press, due to the fact that during its execution the body is in a stretched position, so our muscles receive a tremendous load even in the negative phase of the movement (when lowering the legs).

There are several varieties of this exercise: straight leg raises in the hang, leg raises bent at the knees, alternating leg raises, toes to the bar and "corner" (static hold right angle between legs and body). We will discuss all of them in more detail below.

Also in our today's article we will analyze the following aspects:

1. What is the benefit of doing this exercise;
2. Types of hanging leg raises on the horizontal bar and also the technique for performing the exercise;
3. Crossfit complexes containing this exercise.

What are the benefits of doing hanging leg raises?

Performing leg raises in the hang, the athlete works out the abdominal muscles with an emphasis on their lower part - the segment, the development of which is often lacking even for experienced athletes. Add one upper abs and one oblique exercise to the hanging leg raises, and you're done. full workout.

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By focusing on the lower abs every workout, you can kill several birds with one stone by making your core stronger and improving your block definition. Everything is clear with the "cubes" - here the visual component is important to us, but a strong press is a completely different story. Good developed muscles abdomen help us perform exercises such as deadlift and squats with a barbell, by improving coordination and more complete control over the position of the pelvis and lower back; improve our performance in exercises where we use our explosive force(sprint, box jumps, bench squats, etc.); and also significantly increase the overall strength potential of the body - it becomes much easier for us to adapt to a huge amount of training load.

Types and technique of performing exercises

Hanging straight leg raises on the bar

The most common and perhaps the most effective variation of this exercise. The execution technique is as follows:

Lifting the legs bent at the knees in the hang

This option is more suitable for beginner athletes who are not yet given the lift of straight legs in the hang.

Its fundamental difference lies in the fact that by working in the same amplitude with a shorter lever, we perform less effort and can perform more repetitions. At the same time, it is important not to lose the neuromuscular connection, many beginners try to get their knees almost to the chin, and this is fundamentally wrong. The movement must be done to the level at which the load on our muscles will be maximum, it makes no sense to rise higher.

Alternate hanging leg raises

An interesting option for those who want to bring something new to their training process. It differs significantly from the previous types of leg raises in that we combine static and dynamic load in it: lifting one leg up to a right angle, part of our press performs dynamic work, while the other part of the press performs static work, being responsible for the stable position of the body , otherwise the athlete will turn a little to the side.

In this position, it is important to monitor the position of the lower back, do not bring the sacrum too far forward, as the spine will “twist” a little when lifting any one leg.

Lifting socks to the crossbar

This exercise differs from regular leg raises in that here we work in the longest possible amplitude and load the entire array of abdominal muscles.

Trying to touch the horizontal bar with your toes, try to minimize inertia and not raise the pelvis too high - this will create an unwanted load on lumbar and will include the extensors of the spine and buttocks. Our task is to work out as much as possible in isolation abdominal Press keeping the body immobile.

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"Corner" (static hold of a right angle)

It's no secret that the combination of static and dynamic load is the key to continuous progress. By performing, you force your abdominal muscles to work in a completely different mode, reducing them in isometric type.

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Our task here is to raise straight legs to the level of parallel with the floor and stay in this position for as long as possible, keeping the legs motionless. It is important not to forget about breathing, it should be smooth, without delay.

Many athletes who have well-developed quadriceps often complain that the front of the thigh does some of the work along with the press. To “turn off” the quadriceps from work, you need to slightly bend your knees (about 10-15 degrees). The biomechanics of the movement may change slightly from this, so try lifting your legs a little higher to feel the peak contraction of the abdominal muscles.

Crossfit complexes

The table below shows several functional complexes containing this exercise. Be careful: the load is obviously not designed for beginners, be prepared for the fact that the next day the abdominal muscles will be so strong that it will even hurt you to laugh.

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Despite the abundance of exercises for the press, twisting is truly effective. All other movements are just one of the options for twisting. The article will talk about hanging leg raises, as an advanced version of reverse crunches on the press.

Reverse crunches on the press: features of the exercise

The rectus abdominis is a solid, flat muscle that runs from the sternum to the lower abdomen. Cherished cubes are formed due to the transverse intersection of the rectus abdominis muscle with tendons. The main thing that IMPORTANT to learn is that any muscle (including the rectus abdominis) cannot contract partially.

You can often hear such nonsense as exercises on " lower press". They say certain movements load this particular part of the press that is difficult to pump.

It is really difficult to pump it due to the fact that there are fewer nerve endings than in the upper part, which means that the brain cannot generate the same strong signal (order) to contract. Plus, this particular area was chosen by fat cells to replenish energy reservoirs (it is easier to accumulate fat here), which makes it difficult to see well-developed muscles.

Physiologically, you can twist upper part torso to pelvis, as in the variation, or pelvis to upper torso, as in reverse crunches. What is the difference? In the load and complexity of execution, plus performing different variants crunches, you make the workout more varied not only for yourself, but also for your muscles.

Hanging leg raises are an advanced variation of reverse crunches. The more vertical the body, the harder it is to twist the bottom of the body (pelvis) to the top. That is why the position of the legs AT ALL does not affect the performance of the exercise. The abs don't lift the legs up (other muscles you're training do when done incorrectly), the abs twist the pelvis to the chest (and the chest to the pelvis).

You should not think about getting your legs as high as possible. You should think about lifting your pelvis as high as possible.

The legs can be bent at the knees (this is easier to do), be straight or crossed among themselves - it does not matter, but the higher the pelvis is, the fuller the contraction of the rectus abdominis will be.

A few words about the execution technique

Hanging leg raises, in principle, the exercise is not difficult, if you understand that your task is not to raise the legs (a terrible nonsense in the name of the exercise), but to raise the pelvis. It can be performed in a hanging position on the bar or in special simulator resting your elbows and forearms on the pillows, and your back on the soft back.

Borrow initial position and fully straighten up. As you exhale, begin to bring your legs up, while twisting the body from the pelvis into yourself. I hope such a figurative comparison will help to better understand the nuance of movement.

The higher the pelvis is, the better the rectus abdominis will contract and the more work it will do. Don't worry about legs. Here, certainly do not chase the number of repetitions. Quality matters. The slow pace of the ascent will force you to consciously and controlledly execute the correct contractions. Think about twisting your core and contracting your abs.

From the top point on inhalation, also slowly begin to descend, as if spinning the body from top to bottom. Do not let the muscles rest at the bottom point. Maintain tension throughout the entire set. Drop to the bottom and immediately begin to twist up.

After completing the approach, stretch the abdominal muscles. Hanging on the bar and touching the floor with your feet, arch your back and push your stomach forward, stretching your abs as much as possible. 15-20 seconds is enough to bring out the muscles, stretch muscular fascia and improve the blood supply to this area.

Reverse crunches on the press: video

For a better understanding of how to perform reverse crunches on the press, Denis Borisov's video will tell you about the nuances of execution.

Conclusion

By performing hanging leg raises and straight crunches on the press, you can already develop. You will have to reinforce the aesthetics of this area with a low fat layer, and this is already a task.

The press has always been important element figures for both men and women. Having a sagging belly, it's hard to show off big pumped up arms on the beach. Also, girls are not particularly eager to open slender legs if they can't show a flat tummy.

But in the matter of pumping up the press and bringing the stomach to a flat state, not everything is so bad. There is a lot great exercise, which help to quickly put it in order. That is, in order to remove fat from the abdomen or sides, the only thing a person needs is perseverance and work, which will be expressed in regular training.

Hanging leg raises are the perfect way to tone your abs.

This exercise works out and involves absolutely everything. muscle fibers press. Due to this, it can be called complex or basic for pumping up abdominal muscles and burning excess subcutaneous fat.

In addition, it is quite complex, and it is harder to perform than, for example, twisting on the press, lying on the floor. So get ready for the load.

How to do such lifts?

When performing this exercise, only the press should be tensed. Hanging leg raises are best done at the beginning of your abs workout.

Put the straps on the hands and firmly grasp the crossbar with your hands. Hands should be shoulder width apart. Close your legs. Fully straighten the body and relax - this is called the starting position.

Then start lifting straight legs up. You can bring them to the level of the crossbar, but it will be enough to achieve a parallel with respect to the floor. In this position, try to linger for 1 second and slowly lower your legs to the starting position.

Thus, perform 20-30 repetitions in 2-3 sets.

Exercise should be done slowly, feeling every centimeter of the range of motion. If you try to do it quickly, you will simply begin to swing on the crossbar, which will make it very difficult to follow the correct execution technique.

And if you are a venerable athlete and with straight legs you can do more than 30 repetitions, then wear weights. 1-2 kg per leg will be enough - and you will feel a big difference in the load. Try to do the exercise like this maximum amount once.

Huge pressure? Bend your legs

But if you feel that this version of the exercise is too difficult for you, then you can bend your knees. This will reduce the shoulder of the movement and reduce the load on the press. Do 30-40 reps and do 2-3 sets.

Of course, the number of times is a relative value. It all depends on the level of training of the person involved.

Pay attention to mistakes

Very often, beginners train not for quality, but for quantity. Performing leg raises in the hang, you must definitely follow the technique of the exercise.

Often people begin to swing, as if they are making a pendulum, and due to this they compensate for the weakness of the abdominal muscles. You can't do that.

The whole point of the exercise is to maximize the use of exactly problem areas body on the stomach, and no need to include extraneous muscles or various tricks. You train for yourself, not for the coach. Perform all movements with full dedication and do not hack.

Also, the main mistake, when lifting the legs in the hang on the crossbar, athletes make, making a grip on the crossbar. The strength of the hand is different for each person, and one can hang with a classic grip for 2 minutes, while the other cannot hold out even 20 seconds.

The thumb should always wrap around both the bar and the bar on the opposite side of the other fingers. If you do the opposite, then you will incorrectly develop the ligaments of the brush with your grip.

In order not to be distracted by the work of the forearms, you can put on special straps on your hands that will help you perform hanging leg raises on the horizontal bar until your abs get tired. At the same time, the straps completely compensate for the weakness in the forearms.

Remember proper nutrition

Hanging leg raises won't help you get leaner if you don't overhaul your diet. Any excess fat on the abdomen indicates that the body receives an excess amount of calories that it cannot process. Because of this, everything superfluous is deposited in the stomach.

regular workouts, healthy eating, good sleep - all this will help you normalize metabolic processes in the body, speed up metabolism and burn excess fat in the body.

Your daily diet should be such that the following rule is observed: during the day, fewer calories should enter the body than are consumed. Everything is logical - if you create a negative balance of inflows / outflows of energy reserves, then you will start to lose weight.

Hanging leg raises are one of the key exercises for. When it is performed, both the upper and lower parts of the rectus abdominis muscle are included in the work. At the same time, the complexity of the exercise and the level of muscle involvement depend on whether the legs are straight or bent at the knees.

Subject to correct technique this exercise helps to quickly achieve a relief press and draw cubes. However, we note that as such it does not burn fat, but only strengthens the muscles. To get rid of subcutaneous fat on the abdomen, you will need.

It should also be mentioned that correct execution hanging leg raises can cause pain in the lower back and lower back. It is important to ensure that the load falls on the abdominal muscles, and not on other muscles.

Upper or lower press?

Leg lift machine

When lifting the legs in the simulator, when you lean on your arms bent at the elbows, and raise your legs (most often, push-ups on the uneven bars are also performed in this simulator), for the most part, the front muscles of the thighs are included in the work.

The reasons are simple - the trainees do not raise their legs high enough, in addition, tearing the lower back from the back in an attempt to create additional tension for the abdominal muscles, they involve the leg muscles even more.

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Hanging leg raises - best exercise to create the “Adonis belt” and work out lower muscles belly. The ideal movement is to raise the legs above the horizontal by twisting the pelvis. Performing exercises in the simulator is most often wrong.

Hanging leg raises are one of the most exhausting exercises for the abdominal muscles. However, such exercises are extremely effective in working out the press. They have a particularly powerful effect on the lower cubes. If performed correctly, you can “polish” the upper ones. This exercise can benefit athletes involved in football, gymnastics, karate, acrobatics, in general, those sports where simultaneous flexion of the spine and hip joint is necessary.

Technique

1. Lifting the legs in the hang on the crossbar is performed as follows: you should grab it with an average grip. Legs sag freely without touching the floor. If the grip is weak, then it is necessary to use special support straps.
2. Bend your back slightly in the lower back, arms and legs should be straight.
3. Taking a breath, take your legs back a little and lift them higher with a strong jerk. It is advisable to keep them straight. However, if there is not enough strength for such a performance, you can slightly bend your knees. It is important that the angle at which they are bent remains unchanged until the end of the set.
4. Legs must certainly be raised above the waist. At the highest point, you need to try to hold on for a few seconds, while straining the press strongly. After that, you can lower your legs slowly and smoothly down.
5. After a second pause, repeat the exercise again.

Tips & Tricks

1. Light "cheating" at the beginning of the exercise "Hanging Leg Raise" does not affect the work of the press. In the first phase, the thigh muscles take part in the work. In the middle and final, the abdominal muscles work.
2. The higher the legs rise, the stronger the load on the press. It is desirable to perform hanging leg raises in such a way that the angle between the torso and hips is minimal. Correct performance of the exercise increases the effect of training at times.
3. It is important to properly raise the pelvis. To achieve maximum results, hanging leg raises must be performed by strongly straining the press. After the legs reach the level of the belt, you need to strongly move the pelvis up.
4. Do not use additional weights when performing this exercise. The weight of the legs, as well as the weight of the athlete's shoes, is quite a sufficient load. However, trained athletes sometimes use weights in the form of a dumbbell sandwiched between their feet or special bracelets. Abusing excessive extra weight is not worth it - you can get a hernia.
5. You should breathe correctly during the exercise: raising your legs up, you need to exhale the air, lowering them down - inhale with force.
6. Those who cannot keep their weight hanging for a long time can use specially sewn straps.

7. You can perform hanging leg raises on specially equipped machines that are available in gyms. A variant of a lightweight exercise would be a simulator on which elbow raises are performed.

Regular training, proper exercise and, of course, perseverance, work on yourself will certainly give a stunning result!