The correct technique of the rise of legs in fixed bar, which is the best exercise for the low part of the abdomen. Why don't the variations of this one in machines serve?
The abdominal exercises
In a series of articles on the fight against the fat, we indicated that to obtain abdominal athletic, with relief and “cuadritos” it is impossible with only exercises: he is indispensable to make diet and to make exercises of cardio that fulfill several conditions.
It is important to stand out that in spite of this, burning fat depends mainly on the circulation in fibers. To make abdominal exercises develops muscles, which improves the circulation and aid as well to burn fat in the zone of the abdominal stomach and.
The best abdominal exercises
When speaking of the most effective exercises for the abdomen, we assured that the rise of legs in the fixed bar exercises all the muscles of the abdominal zone: as much the frontal muscles, as the lateral ones. In addition, the work of each is the maximum that can have.
Different exercises (like raising the legs laid down in the bank or the long cushion, rise of legs in machines) are a variation of the rise of legs in fixed bar. The problem is in which without understanding the technique of the main exercise, we make bad his variations.
How to mark the abdominal inferiors?
To correctly make the rise of legs in the bar involves and exercises straight muscles of the abdomen and the part inferior of the external abdominal oblique muscle; сon the work of the zone inferior of the abdominal zone is guaranteed the call “waist of Adonis”.
Generally, no other exercise is able to develop and to exercise the low part of the abdominal ones since it makes “the bar fixes”. To make inclinations to the sides with mancuernas or weights in the hands is not a key exercise, widens the waist and damages the proportions.
Technique of execution of the “fixed bar”
To raise the legs until these are horizontal On guard, exercises frontal muscles of the region of the hip, not abdominal them (1). The abdominal muscles more above work only when raising the legs of the horizontal line and only if the pelvis rises at the same time.
The ideal position of beginning is with the legs in an angle of ninety degrees in relation to the trunk (the easiest form is with the doubled knees, most difficult is with the straight legs). The ideal is to raise the legs until the point that the knees almost touch the chest.
How does to learn to make “bar fix”?
To make this exercise is not recommendable for novices in the gymnasium: without the sufficient force, the muscles will not allow to make the exercise as it must. The best thing for them is to begin with the rise of legs until the horizontal line, tying the strap arms (to see illustration).
It pays attention, not when how raising the legs with the doubled knees, but to like lowering them, doing this more slowly possible and feeling the tension in muscles of the abdomen. He makes a pause when the legs are above, therefore You work plus muscles.
The abdominal speed when doing
With time, it tries to raise to the legs a little arrives more of the horizontal line, this without moving the trunk of a side to the other. In addition, the rise of legs more above of the horizontal line must become with the help of the pelvis and not with the help of the push of the legs in himself.
Lowering the legs correctly, You must feel the work in the part inferior of the abdominal region. If You do this good work, then she will feel changes and see the results with happening of a few weeks.
The machine for the rise of legs
When doing the rise of legs in a machine, when You raise the legs leaning in the elbows with the doubled arms and raises the legs, You make work only to frontal muscles of the region of the hip (this machine is more recommendable to exercise triceps with weight).
The causes are simple: the people who train do not raise the legs sufficiently high; in addition, when retiring the back of the back, trying to make more difficult the exercise, is still more working muscles of the legs and not those of the abdominal region.
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The rise of legs in bar fixes is the best exercise to obtain “the waist of Adonis” and to exercise muscles inferiors of the stomach. The ideal movement: to more above raise the legs of the horizontal line with the help of the pelvis. The machines, generally, make us commit errors.
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Literary sources:
- Abdominal Lower Myth, source
Use of material:
- All the rights of this publication belong to “Fitseven” Ltda. The copy and diffusion of this material are prohibited without a previous agreement in writing. All the rights of the illustration belong to Jason Kelly and Dennis Publishing.
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