Crossfit exercises
7K 0 03/12/2017 (last revision: 03/22/2019)
The program of strength functional training (crossfit) in its structure contains a huge number of intense exercises. Most of them help the athlete to work out several muscle groups at once. To simultaneously pump the muscles of the back and abdomen, perform pull-ups with an angle on the horizontal bar, which are also often called L-pull-ups (English name L-Pull-up).
This exercise is very popular with experienced athletes. Beginners most often perform abs and back pumping separately until they learn how to do it with ease. The exercise requires the athlete to perform the movements correctly, as well as a high level of coordination. This sporting element is used by bodybuilders on the bar.
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Exercise technique
Warm your muscles and ligaments before performing the basic movements. Thus, you can safely perform any movement. Work on the stretch. To carry out pull-ups with an angle (L-pull-ups) is technically correct, the athlete must follow the following algorithm of movements:
- Jump onto the horizontal bar. The grip width should be wide enough.
- Bring your legs together. Lift them up 90 degrees.
- Start doing regular pull-ups. The lower body should be in a static position, tighten the abs. Keep your legs parallel to the floor. This should be done throughout the exercise. Work at full amplitude. You should be touching the bar with your chin.
- Perform several repetitions of the L-Pull-Ups.
Keep your back straight. Raise your legs smoothly. You should feel the tension of the target muscle group and the burning sensation. Having completed all the elements without mistakes, the athlete will be able to strengthen several muscle areas at the same time.
Complexes for crossfit
The corner pull-up workout program depends on your training experience. For beginners, it is recommended to alternately perform pull-ups and hanging leg raises. For experienced athletes, we recommend performing the movement smoothly in order to get a good feel for the abdominal muscles. Work for 10-12 reps in multiple sets. Professionals can exercise with supersets. Perform several exercises at once without pauses in between. You can also use a barbell pancake, which should be clamped between your legs. Thus, you will increase the load even more.
We also offer several crossfit training complexes containing pull-ups with an angle on the horizontal bar.
