Lifting the legs in the vise
About this exercise
"Lifting the legs in the vise" targets the جسم جو وچون حصو muscle group, suitable for beginners. The main load falls on: Abs. Equipment needed: Bodyweight.
Description
An exercise to develop the abdominal muscles, especially the lower abdomen, as well as the hip flexors. It is performed while hanging on the crossbar by lifting straight or bent legs. The exercise strengthens the core muscles, improves grip strength, and increases body stability.
Instructions
Starting position: Grab the crossbar with a straight grip slightly wider than your shoulders. Hang on to straight arms. Fully extend your body, keep your legs together. Tighten your abdominal muscles and slightly twist your pelvis back. Don't rock your body. Accomplishment: As you exhale, slowly lift your straight legs up. Try to raise your legs to the level of the pelvis or higher, gradually bringing them closer to the crossbar. At the top, take a short break and tighten your abs as much as possible. As you inhale, slowly lower your legs down. Fully control the movement and do not allow swinging.
Muscles worked
Primary
Secondary
