L-sit - How to perform the bar in the L-position.
In fact, planks are very common - go to any gym, and most likely you will see someone shaking in the plank, glancing at the stopwatch every few seconds.
Like the plank, the L-set is also a basic movement with its own weight, but rarely appears outside of gyms. L-shaped designs are difficult, but if you want to improve the strength and stability of the case, they are simply necessary.
It's time to give this step the attention it deserves.Benefits of L-Sit Exercises
The benefits of strengthening your core go far beyond the shape of the press: from keeping you upright, stabilizing your spine and pelvis, transferring strength to your limbs and protecting you from possible injuries, a strong core has a number of serious advantages.
The cortex is one of the most important muscle groups in the body. You use it every time you pick something up from the floor, put on shoes, get in and out of the car, or even just sit on the toilet!
Unlike many basic exercises that work only on the core, L-sit works with the abs, obliques, hip flexors, quadriceps, triceps, shoulders, pectoral and broad muscles. It doesn't take long to tire out several different muscles, so you will get a great return from this exercise.
Working with all these muscle groups is great, but the best thing is that you work with them isometrically, that is, keeping them in the same position for a certain period of time.
Isometric exercises involve muscles without lengthening them (eccentric exercises) or shortening them (concentric exercises). In fact, you are straining your muscles without actually moving. This isometric exercise increases strength and midline stabilization, which protects your spine and can help you transfer effort to your limbs.
That is, this movement will improve other movements, such as push-ups in a handstand, push-ups, pulling socks to the barbell, deadlift and squats with a barbell.
How to make an L-bar
The L-bar can be performed on the floor without equipment or using a set of parallels (sometimes called bars or equalizers), hanging rings or two boxes or benches of the same height.
Are you ready to try it?
1. With straight arms, place your hands on the floor or on the equipment.
2. Then lift your legs, keeping them straight until they are parallel to the floor, so that your body takes the shape of the letter "L"
3. While doing this, pull your shoulders back and down, keep your back straight and look straight ahead with a neutral neck.
Sounds simple enough, right? It's simple. But it is also one of the most difficult exercises for the core. If you can hold the bar for 20 minutes, then in L-sit you will initially be idle for no more than two minutes.
L-Sit Step-by-Step Guide
A. If you use two drawers, benches or parallels, set them so that they are slightly narrower than the width of the shoulders. Stand between them and place your palms on the sides so that they are under the shoulders.
B. Straighten your arms, close your elbows at the sides, pull your shoulder blades down and away from your ears and use the widest ones. Then, pushing off with your palms, lift your legs (straight and closed together) off the floor until they are parallel (or almost parallel) to the floor.
C. Stay here, keep your knees straight, squeezing your quadriceps tightly, point your socks and look straight ahead to maintain a neutral neck position.
Aim to hold out for a total of 30 seconds of the L-bar per approach, resting for 10 to 20 seconds each time you fall. As you build up your strength, increase the time to 45 seconds, and then to 1 minute or more.
L-Sit Technique Tips
* Before lifting your feet off the ground, press your elbows to your sides. Think about squeezing your palms in a drawer to pull your shoulders back and press your elbows against your torso.
* During the hold, keep your back straight and tighten the body so that the shoulders and spine do not round forward.
* Fix your gaze on the point in front of you, and do not look at the ground. This will keep your neck in a neutral position and prevent your shoulders from sagging.
How to implement the L-bar in your workout
Since this is a skill and isometric strength exercise, if you're looking for a conditioning workout, don't put it in the middle of a workout. Instead, try adding it to a warm-up or a hitch.
At the end of the workout, try to do three L-bars as long as possible with a 90-second rest between sets. Don't worry if the amount of time you hold the L-bar decreases with each approach. This is typical because L-sit are heavy!
And since you don't need equipment, you can even try L-sit at home, every day when you wake up, and every night before going to bed. A cruel way to wake up? Of course, but in the process you will get insanely strong core muscles.
