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Find out here everything about Knee raises on parallel bars.
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In this article we are going to show you how to make Knee raises on parallel bars:
Learn Knee raises on parallel bars just in 5 seconds: Video
Summarized explanation
Anchored on the parallel bars, flex legs keeping a straight trunk and using arms as support.
Step by step
1-Support forearms on the cushions of the parallel bars, and place back on the back support.
2-Flex knees and elevate them the nearest to your face. To do so, elevate hip separating only the lumbar zone from the back support.
3-Lower legs in a controlled manner to the initial position.
| Must Elevate knees all you can in a controlled manner |
Don´t Leave knees below the horizontal line. |
Tips We try to do the hip and knees flexions at the same time. |
Extended Explanation
Leaning on elbows and forearms, fixed back, inhale and elevate knees to chest curbing back to contract the abdominal sector. Its necessary to elevate hip and separate it from the back rest a few centimetres at the same time we elevate the thighs so that the exercise focuses on the abdominal rectum. Exhale at the end of movement.
Basic Muscles Explanation
Legs and hip elevations emphasize the rectus abdominal especially in its lower part. The abdominal rectus is a long and fine muscle located vertically and lenghtwise in the abdomen and is divided by strings of tendons that create the divisions we normally see in the middle reduced zone. Also participating in these movements are the flexor muscles in the hip, like the psoas iliac, that is located in the anterior part of the thigh on top of the cuadriceps.
Muscles & Joint Actions
When legs and hip elevate, the abdominals flexes the lumbar zone of the spine . The abdominal rectus contracts its inferior zone to produce a pure trunk flexion by the lumbar zone of the spine. On the other hand, the psoas iliac participates helping to elevate the legs from a horizontal to a vertical positon.
Sport Uses
This type of execise is beneficial in bodybuilding and fitness in general to produce strong and well developed abdominals. Abdominals play an important role in spine flexions, an important movement in gym, trampoline jumps, wrestle and martial arts. Also crunches are useful in sport abilities like pitching and batting in baseball, football kickoffs, javeline throwing and weight (golf and boxing). The hip flexors have an important function in sports that imply races and kicking. (athletism, football).
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