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Hanging knees

Hanging knees

Hanging knees

Raising the knees in the hanging mainly involves the lower parts of the rectus abdominis muscles.

Starting position - to grab the bar and hang on it:

- take a breath and pull the knees as high as possible, trying to bring them closer to the chest thanks to the folding of the body, then return to the starting position;

- exhale at the end of the movement.

rectus abdominis muscles

This exercise involves:

1. Iliao-lumbar, rectus muscles of the thighs, tensioners of the wide fascia when lifting legs;

2. The rectus abdominis muscles and, to a lesser extent, the obliques, when you pull your knees to your chest.

For more isolated work of the abdominal muscles, do not lower your knees below the horizontal position.

Abdominal-lumbar ratio

rectus abdominis

It is very important to evenly develop the muscles of both the abdominal press and the back, straightening the spine. Lack of necessary tension or excessive tension of one of these muscle groups can lead to improper body position, which in the future can lead to various pathologies.

Exercise Video - Knees Lifts in the Hang

Application exercises - knees in the hips

To: Athletes of intermediate level and above.

When: At the beginning or end of a workout. The first exercise to work out the abdominal press. After raising the knees in the hang, do leg lifts on an inclined bench.

How much: 3 sets of 15-30 reps.

TAGS:
abdominal press, abdominis muscles, Hanging knees, rectus abdominis, rectus abdominis muscles