However, it is one of the most effective strength training exercises to guide work on the lower abdominals.
It is very similar to the “Flexión de Rodillas” but in this case, the legs remain extended so the counterweight and forced to perform greater.
HOW DO YOU PERFORM THIS EXERCISE OF ABOMINATIONS?
We hold on to a horizontal bar so that we are suspended, without our feet touching the ground.
Once in position with the arms fully extended, we slightly arc the lumbar spine to its neutral point to accentuate the natural curve of the back.
Inhale and while holding your breath elevate your legs as high as possible without bending your knees.
For this exercise to be truly effective, the legs must be lifted above the horizontal and held in a contraction position for 1 or 2 seconds to ensure that the shortening and tightening of the abdominal muscles are at their maximum values.
We exhale and release the air as we bring the legs to the starting position. We make a micropause and try again.
The main abdominal muscles requested are the straight abdomen (long banded muscle extending vertically from the pubis to the breastbone) and the oblique muscles, which cover the anterolateral parts of the straight muscle of the abdomen. The Psoas and iliac muscles are also involved.
TIPS FOR PERFORMING LEG FLEXION ON A FIXED BAR
To order the abdominals, even more, lift your legs high. The first part of the exercise is mainly controlled by the hip flexors, while the abdominals contract isometrically.
The abdominals begin to play a wider role after 30 to 40 ° concerning the vertical. Basically, the higher the knees, the more pronounced the rotation of the pelvis and the abdominals will be more involved, especially when the exercise is performed with the legs straight.
Don’t swing your body. Your body should be perfectly still when you begin to lift your legs.
Start with the bent knee variant, which is less difficult than straight legs. When you can climb well above the horizontal, the exercise will be more difficult and more efficient. And you’ll be ready for the straight leg variant.