Press knee raises
Knee raises in the simulator are the best exercise for developing the lower press at the initial stage of training
Knee raises are an exercise that allows you to emphasize the load on the lower part of the abdominal press. This exercise will allow you to improve your shape and prepare your abdominal muscles for further more serious loads.
Do not forget that the abdominal muscles are involved in any strength exercises and help maintain balance. Therefore, machine knee raises will not only improve the strength, shape, and appearance of your abdomen, but will also help you progress in strength training and in sports where good coordination is essential.
In addition, well-developed abdominal muscles relieve part of the constant load from the lumbar muscles and improve the overall health of a person.
Leg raises bent at the knees can be performed both on the uneven bars and on a special rack with an emphasis on the back. Both options will allow you to sufficiently load the abdominal muscles, but for a number of reasons, performing on a rack is preferable.
Correct exercise technique:
1. Stand on the footrests so that your back is leaning on the back of the simulator, put your hands on the elbowrests and grab the handles, then remove your legs from the supports. Now the emphasis is completely on the arms bent at the elbows. The body is fully extended, the legs do not touch the floor, the chin is parallel to the floor, and the gaze is directed in front of you. This is the starting position.
2. Breathe in. And holding your breath, without sharp jerks, due to the work of the abdominal muscles, raise your legs, while bending them at the knees, as high as possible. After lifting them to an angle slightly more than 90 degrees, pause and tighten the abdominal muscles even more. Then, as you exhale, slowly lower your legs to the starting position.
3. At the bottom point, pause and smoothly perform the next repetition without jerking.
It is important:
Raise your legs by working your abdominal muscles, not your legs. There should be minimal stress on the thigh muscles.
No need to use a jerk to throw your legs at the beginning of the lift. The smoothness of movement at the initial moment of lifting ensures maximum work of the abdominal muscles in the future.
Up to an angle of 45 degrees, the rise occurs almost entirely due to the hip flexor muscles, and the larger the angle, the greater the load on the press.
If at some point you easily and at the same time perform the exercise technically correctly, then it makes sense to clamp a dumbbell between your feet as an additional burden.
- Hanging knee raises. A more difficult type of exercise.
- Hanging straight leg raises. The most difficult, but also the most effective option for climbing. Suitable for experienced athletes.
- rectus abdominis
- oblique abdominal muscles
- thigh muscles (rectus femoris, pectineus and iliopsoas)
- All twist options
- Tilts to the side
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