Exercises the abdominal muscle in a way Leg Reports

Leg Reports

Here is an excellent movement to strengthen your abdominal muscles and strengthen your bust. Reverse leg surveys can be performed everywhere. No need for complicated machines or weight machines, just a bar or a solid support to grab and it's done.

This weight training exercise will make you strong. But it must be admitted that it is quite difficult to achieve especially if you are a beginner. When I started spinning my legs, I could only do 4 or 5 reps. With training, I was able to climb up to 20 reps and my abdominals are hard as steel.

If it is often advised to complete the abdominal session with conventional legs, it is better to place the spiked leg record at the beginning of the session because it is rather full-bodied. You can do a few sets of crunch at body weight to prepare and warm up the abdominals, then then chain directly onto the exercise.

Start by doing 4 sets of 5 repetitions at body weight (4 * 5). If you validate the format, add one more repeat to the next session (4 * 6), and so on.

It is possible to weight the exercise using weights that are fixed on the feet or a ballast belt.

Targeted muscles

The reversed legs at the helm work the great right of the abdominals and the obliques. The muscles of the back, the triceps and the forearms (taking of bar) are also put to contribution. In fact, the first part of the movement resembles a pull-over; we also find the sensations of a pulling arms outstretched for the back.

Execution of the exercise

Starting position arms stretched, suspended at the bar, and the body motionless. Climb the legs by bending the hips and knees, while bringing the feet to the level of the bar. Return to the starting position, braking the descent. The more slowly the exercise is done, both in the positive and negative phases of the movement, the greater the difficulty.

Breathing

Exhale in effort by climbing the legs, and inhale back to the starting position.

Safety instructions

Keep your arms straight and do not bend your elbows.

Choose a solid and stable support. A traction bar fixed between the stumps of a door or between two walls will not be suitable; this is not reliable. For simple legs, this can happen. But with the upside down legs, head down and feet in the air, it's way too risky. One can finish tetraplegic with a simple fall on the cervical ...

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