TOP BLOCK UNDER WIDE ENOUGH
The upper block (or vertical thrust) loads the same array of muscles as pull-ups, which means that in many cases it can serve as an excellent alternative. For example, for…

Continue reading →

LIFE LIFE
One of the tendencies in power sports is one trend: they often may not pay enough attention to such basic exercises as squats or deadlifts, but this never happens with…

Continue reading →

BREAKDOWN BREAKDOWN
The rear beam of deltas is traditionally considered the most difficult to pump. Most of the exercises for pumping the delta, as a rule, load the front and middle beams,…

Continue reading →

LIFTING KNEES AT THE PRESS

Lift knees exercise allows you to focus on the lower abdominals. This exercise will allow you to improve the shape and prepare the abdominal muscles for further more serious loads.
Do not forget that the abdominal muscles are involved in the implementation of any strength exercises and help to maintain balance. Therefore, knee lifts in the simulator will not only improve the strength, shape and appearance of your abdomen, but also contribute to the progress in strength exercises and those sports where good coordination of movements plays an important role.

In addition, well-developed abdominal muscles remove a portion of the constant load from the lumbar muscles and improve the overall health of the person.

Performance technique

Lifting the legs bent at the knees can be performed both on the uneven bars and on a special stand with an emphasis for the back. Both options will allow you to adequately load the abdominal muscles, but for several reasons, performing on the rack is preferable.

Proper exercise technique:

knee lifts on the press1. Stand on the footrests, so that your back is leaning on the back of the simulator, put your hands on the stand for the elbows and grab the handles, then remove your legs from the stands. Now the emphasis completely falls on the arms bent at the elbows. The body is completely straight, the legs do not touch the floor, the chin is parallel to the floor, and the gaze is directed in front of it. This is the starting position.

2. Take a breath. And holding the breath, without sudden jerks, due to the work of the abdominal muscles, lift the legs, while bending them at the knees, as high as possible. Raising them at an angle slightly exceeding 90 degrees, pause and tense your abdominal muscles even more. Then, on the exhale, gently lower the legs to the starting position.

3. At the lower point, pause and smoothly perform the next repetition.

It is important:

Raise your legs due to the work of the abdominal muscles, not the legs. The thigh muscles should have a minimum load.

No need to jerk legs with the help of a jerk at the beginning of the climb. The smoothness of movement at the initial moment of lifting ensures further maximum work of the abdominal muscles.

Up to an angle of 45 degrees, the rise is almost entirely due to the thigh flexor muscles, and the greater the angle, the stronger the load on the press.

If at some point you are easily and at the same time technically correct to do the exercise, then it makes sense to clamp the dumbbell between your feet as an additional burden.

Exercise options

Knee lifts in the wall. More difficult kind of exercise.
Straight leg lifts hanging. The most difficult, but also the most effective option of rises. Suitable for experienced athletes.
Working muscles

rectus abdominis
obliques
muscles of the thigh (rectus muscle of the thigh, comb and psoas muscle
Alternative exercises

All twist options
Tilts sideways

BENDING FOOT LEGS
Performing flexion lying fully loads on all the muscles of the back of the thigh, as well as the calf. Given the isolating nature of the exercise, bending the legs…

...

LIFE HANTEL LYING
No one would argue with the fact that a barbell is an excellent exercise, but if for some reason it is ineffective for you or the body “asks” for changes,…

...

Why yoga?
 However, it is impossible to stop, because the prospect of a transition to the 44th size is closer than ever. How to be here? Do yoga! At first glance, such…

...

What prevents to do fitness: 5 popular excuses
Excuse number 1: I'm tired Work, family, dog, traffic jams, queues in shops and standing at the stove ... After such feats, you only want to take the pose “on…

...