Core Training Part 5: Inverted leg lifts скачать в хорошем качестве

Core Training Part 5: Inverted leg lifts

Core Training Part 5: Inverted leg lifts WARNING: Do NOT attempt this if you have no experience with handstands. You should be able to hold a handstand against the wall for about a minute before you will have enough strength to even start this exercise. But you don’t need to be able to balance to start this training. This video shows you how to do the inverted leg raises / wall press handstand, which help develop back, core and shoulder strength. Not easy to do, but definitely doable with the right progressions. It’s also fairly stressful on the wrists, so ease into it, and if necessary use parallels to reduce wrist strain. When I started training these, it took me about 9 months to build up to 10 reps of wall pike presses; but after that the strength I gained led me to get my press handstand within a few months later after incorporating some other exercises. Progressions: 1. Wall tuck press (legs bent and together) 2. Wall straddle press (legs straight and apart) 3. Wall pike press (legs straight and together) Aim for 5 reps of each and aim to lower with control and eventually you would have the strength to go up as well without jumping. The lower your legs get to the floor, the more you need to push / press from the shoulders, and keep the core engaged. Aim for 2-3 sets, 2-4 times a week. Watch: Core Training Part 1: Lying leg lifts Core Training Part 2: Seated leg lifts Core Training Part 3: L-sit Core Training Part 4: Hanging leg lifts Robin Chee, WSWCF Certified Trainer Founder, Electrum Fitness Chapters: 0:00 - Demonstration 0:23 - Introduction 1:03 - Wall tuck press 3:02 - Wall straddle press 3:52 - Wall pike press