Strengthen Your Whole Body With The “L-SIT”
The L-sit is an acrobatic body position in which the entire weight of the body rests on the hands, with the torso held in a slightly forward-leaning orientation, with the legs held horizontally so that each.
The L-sit is one of the most important skills in the world of sports gymnastics. It consists of an isometric exercise, which forces us to hold.
One of the most complete exercises that we can do and that, however, we often overlook is the L-sit: an isometric exercise with which.
The hanging L-sit is a gymnastics exercise in which the abdominals keep the legs straight. The tension they have to exert.
L-sit: the 10-second exercise that will help you define and flatten your abdomen – Chapin Radios
“The L-sit is a great looking move that requires a lot of upper body strength as well as core strength,” says Maryniak.
Duranguense – DJ Condor
Upper Limb: Hold the elevated position; Shoulder Funds; Scapular pull-ups; Parallel Funds. Conclusion To achieve an L-sit we must train the progressions, strengthen our weak points with complementary exercises and work on flexibility on a daily basis. Be constant and persevering. This movement works the entire body, with particular emphasis on the core muscles.
We will also need powerful triceps and a level of flexibility in the hips and hamstrings greater than that of the average subject. progression 1. Push your hands down, keeping your shoulders away from your ears. Lift one foot: Start working in the same position as in the previous point. We should not tilt the chest forward to touch the knee. Raise both feet — Tuck position: The next step is to practice raising both feet off the ground at the same time.
If this point presents difficulties, we can stand on tiptoes and try to raise one leg at a time, until we are able to raise both at the same time. Slightly extend one leg: With both legs elevated, we will try to extend one leg at a time. Fully extend one leg: We will now work on fully extending one leg at a time, holding the position for five seconds per side.
Full L-Sit: Having mastered the previous point, we are ready to try to reach the full L-sit, extending both legs at the same time while keeping the rest of the body in a firm and stable position. Complementary strength exercises Because the force we apply in this movement is very different from what we are used to, it can be beneficial to work on some exercises as a complement.
Upper Limb: Hold the elevated position: isometric exercise, in which we will keep our arms fully extended while we are suspended on rings or parallel bars. Shoulder funds: in the same initial position as the parallel funds, we will descend keeping the arms fully extended.
Scapular pull-ups: hanging on a fixed bar or on some rings, we will try to raise our body using only a scapular retraction. Dips in parallel: this well-known exercise intensely stimulates the triceps, pectorals and deltoids, which we use when performing an L-sit. Lower Limb and Core: Front Scale: consists of raising one leg while remaining supported on the other.
Knee raises: Suspended on a fixed bar, or on a parallel bar, flex and raise both knees to the chest. In this case, it is very likely that we will face problems related to our flexibility. Hamstring shortening that limits the ability to extend the legs; of pectorals that reduce the joint range of the shoulders and back, restricting the mobility of the spine.
Conclusion To achieve an L-sit we must train the progressions two or three times a week, strive to strengthen our weak points with complementary strength exercises and work on the flexibility of our body on a daily basis.
L-Sit Workout 30 Minute Routine – All Levels Strength \u0026 Flexibility Yoga