Enhancing the Benefits of Nauli with a Key Exercise for Abdominal Muscle Strength: Second Edition by Artem Orel - HTML preview

THE MAIN EXERCISE

The regimen and technique for performing the full version of leg raises and both lead-up exercises (whether performed with bent or straight legs, or on the attached board) are identical.

Regimen

1. To progress quickly from 0 to 10 reps: Train for 2 consecutive days and then take the 3rd day

off. Do 3 sets of maximum reps and rest for 7 minutes between each set.

2. After reaching 10 reps, to achieve greater results (up to 13 reps or more): Workout every day.

Do 2 sets of maximum reps and rest for 10 minutes between each set.

At first, rest between the sets should be 5 minutes, with an increase to 7 minutes after making moderate progress and an increase to 10 minutes after achieving significant progress (10+ repetitions per set). The more repetitions you do per set, the greater the need for a longer break to allow breathing and heart rate to return to normal and for muscles to recover. After each set, take 3 minutes to rest in shavasana and then lie down for additional 2 minutes before beginning the next set.

Skipping even one training day can lead to a regression in the number of repetitions in the next training session.

Technique

 Grip: The stronger, the better. A strong grip activates and engages the muscles of the wrists

and forearms, effectively stabilizing the upper body. Focus on pulling the bar toward yourself

rather than bringing your body to the bar (a subjective feeling). This technique ensures a

stronger grip and engages the entire arm, leading to better overall performance and results.

Exactly as in postures where we stand on our legs or arms and start the movement from them,

in the hanging position, we start with the arms that connect us to the fixed base. By

maintaining a strong grip and actively pulling the bar toward your body, you create a more

stable foundation for the exercise. This approach allows you to generate a greater force and

maintain a better control throughout the movement. Engaging the entire arm, from your

fingers to your shoulders, helps distribute the load more evenly.

 Toes: Pull your toes forward to tone the muscles in the front of your legs, turning them into a

solid, long lever.

 Gaze: Direct your gaze upward along the trajectory of the movement. This improves

neuromuscular coordination, making the movement more precise and efficient.

 Breathing: Exhale when moving up and inhale when going down. Synchronizing breathing

with the movement ensures the consolidation of force on exhalation, which helps with the

most difficult phase of the flow.

 Repetitions: Perform the maximum number of reps in each set. There is a relationship

between the number of reps per set and the therapeutic effect obtained. Increasing the number

of repetitions involves almost the entire body in the exercise, in addition to targeting the

abdominal muscles.