FOOT-UP FOOT: TECHNIQUE AND TIPS.1 photos

Raising legs in a neck & ndash; basic exercise for the development of strength and form, first of all, the lower part of the press. This is the most powerful and at the same time exhausting tool for pumping the lower part of the press. The exercise is recommended for experienced athletes, as a more effective alternative to knee lifts in the bones. It should be done at the beginning of the press training. The optimal number of approaches & ndash; 3-4 reps & ndash; 10-25 .. Technique of lifting legs in vis. Hang on the crossbar. The arms and legs are fully extended, the loin is slightly arched. With a weak grip, use gymnastic belts. Inhale and with a powerful movement lift straight legs as high as possible.

In the final position, pause for a couple of seconds and gently lower to the starting position. If this exercise is hard for you, do it with your legs bent at the knees ..

Implementation Guidelines.

1. In order to fully load the lower part of the abdominal muscles, the legs must be raised as high as possible. Abdominal muscles begin to contract only after the legs overcome the angle of 30-45 degrees. Prior to this, mainly the hips extensors work, and the press strains isometric (statically).

2. To load the sighting, lift not only the legs, but also the pelvis.

3. At the start of movement, move your legs back a little. This will allow you to easily go through the first phase of the movement, where the leg muscles mainly work.

4. This type of exercise for the press is performed without additional burdening.

5. Be sure to hold your breath while lifting. This technique will allow stronger press and higher legs.

6. With strong biceps, it is difficult to lift straight legs above the waist. The same with a bad stretch. In these cases, you should slightly bend the legs at the knees. The load will decrease slightly, but you will compensate for this by raising the legs.