Introduction Every exercise has its own purpose. When you try to select them, also try, in addition to targeting, adjusted difficulty level and all other training legality to be innovative and add some of your complexity. Let the exercise challenge you, or better, you have to challenge the exercise.
Objective This is a complex exercise, which mainly targets most muscles of the entire body, especially the muscle groups of the lower body, the abdominal muscles and muscles of the shoulder girdle. Due to the use of the Kinetic BANDS, the exercise will have the biggest effect on hamstrings, core, hip muscles, internal receptors and abductors. The Kinetic-BANDS Pull-up Bar Straight Leg Raise exercise improves stability, core strength and strengthens and shapes your body using your own weight.
Performance For the execution of this exercise you need 2 training tools, a pull-up bar and Kinetic-BANDS. Grab the pull-up bar and lift yourself up, so that your arms are bent and the bod is completely straight. From this position, start with the execution of the Straight Leg Raise Exercise, by lifting one leg straight up until you can and then lowering it back down. Alternate between your right and left leg. The upper torso from the hips up should be maintained in a straight position, and be stable. Your abdominal, shoulder and arm muscles need to be fully flexed and active. Flex every muscle in your body, especially your upper body muscles, to help yourself. This exercise is very hard, and the Kinetic-BANDS will restrain your movements even more, and that is why you need enormous help from your muscles.
Breathing Breath in through your nose when you lift your leg up, and breathe out trough mouth when you return to your starting position.
Advice The muscles of the entire body should be at maximum tension, so that although the challenging movement your upper body remains solid in a straight line, and stable. The head is lifted with a view in the direction of the movement.
Number of repetitions and resting How long you should execute the exercise, depends on how long you are capable to execute the exercise in a quality way. Start with 3-4 lifts and then weekly, slowly and gradually increase the number of lifting. Do 3-4 sets, and between them, always take enough time / rest about 4' so that the next execution will be your maximum again. Resting time should reduce from week to week in proportion to increasing the time of the performance, but should never be less than 1,5´. Do as many perfect and quality repetitions as your body allows you to.
Progression Try to perform the Kinetic BANDS Straight Leg Raise exercise, so that you lift your leg up and hold it in that position for a while before you move it back.
Warning Selected exercises or programs are suitable only for the more willing exercisers and athletes, who are in a regular weekly training process, and are not suitable for people with any injury or health problems, and for pregnant women