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

AUXILIARY EXERCISES

Pull-Ups or Chin-Ups (Choose One You like More)

This exercise directly contributes to maximizing your progress in leg raises. It’s recommended to achieve 10-12 reps per set in it.

Pull-ups are the most important bodyweight exercise, particularly for the upper part of the body, including the back. They develop grip strength and strength in the arms from wrists to shoulders. This enables proper adjustment of the position of arms, shoulders, and head when performing leg raises at a 90-degree angle.

Although presented here as an accessory exercise, pull-ups are very beneficial on their own for asana performance and in the medical sense. In combination with leg raises, they serve as an ideal way to prevent cardiovascular diseases, dramatically reduce excess weight, and significantly lower excessive blood pressure in individuals with hypertension.

If you’re unable to do a single pull-up, you can use rubber resistance bands specifically designed for pull-up workouts. These bands are available at all major sports stores, and it’s easy for anyone to find a suitable combination of bands to assist with pulling themselves up once or several times. As you progress, it’s necessary to gradually reduce the total resistance of the bands to increase the load and intensify the workout. Once you’re able to do your first pull-up without the bands, you will no longer need to use them.

Regimen

The frequency of training (with or without resistance bands), number of sets, and the rest between the sets are completely aligned with the recommended parameters for leg raises.

During one workout, breaks between exercises are the same as the rest time between sets.

It’s recommended to perform the exercises in the morning before breakfast.

Technique

 Type of grip: Select either a pronated (overhand) or a supinated (underhand) grip with hands

on the horizontal bar so that the arms are parallel to each other. Continue training without

changing the selected type of grip. As you progress in the pronated grip, it will automatically

lead to progress in the supinated grip and vice versa.

 Grip strength: Maximum. The concept of a strong grip is identical in leg raises and pull-ups.

Maintaining a strong grip throughout the entire exercise is key. Pulling the bar toward your

body instead of lifting the body to it is also the same as in leg lifts.

 Breathing: Exhale on the way up and inhale on the way down.

 Pull yourself up until your wrists touch your shoulders (especially when using an underhand

grip) or until your chin lifts above the horizontal bar.

Paschimottanasana (Seated Forward Bend)

The seated forward bend, or gymnastics "fold," is crucial for developing the flexibility needed to lift your legs straight on wall bars. Aim to touch your toes with your fingertips while in the folded position.

It is most effective to perform paschimottanasana and other asanas before leg lifts and pull-ups. In gymnastics, power-specific exercises such as leg lifts and pull-ups are performed at the very end of the training session. This approach ensures that all available power is utilized in executing elements first, followed by the development of power itself thereafter.

Four auxiliary movements to deepen the seated forward bend

1. Starting position: Sit on the floor with your legs stretched out in front of you. Press your

hands into the floor on either side of your body, lift your hips up, and move them backward.

With your hips twisted in this position, return to the starting position.

2. Holding your feet with your hands, bring your heels forward, stretching the back of your legs.

3. After a short while, lift your left thigh up, releasing it and extending it backward. Repeat the

same movement with your right thigh.

4. After some time, touch the floor with both elbows and maintain this position for 10 seconds.

Then, return your hands to the previous position while maintaining the depth of the forward

bend.

With consistent practice and patience, you will notice significant improvements in your flexibility and your ability to perform straight leg lifts.