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01.04.2012

L-sit hold, fitness modeling seattle - For Begninners

Author: admin
The tuck planche is a static hold, in which you rock your weight forward onto your shoulders, then hold your legs tucked under your body. The L-hold (also known as the L-sit) is one of the 7 static holds included in the PCC syllabus. This movement takes intense abdominal strength, and can be worked up to with tuck-holds or L-sits. Let your shoulders round forward – flare your shoulder blades – and hold that position tight. Prop yourself up on your raised surface, bend your legs to about 90 degrees, and…well, hold it.


According to my training log, I started practicing these progressions on January 10th, not able to hold the L-Sit for even one second.
Gauge your improvement by tracking how long you can hold the position—5 seconds, 10 seconds, 15 seconds, etc. I started with bent leg holds and found that pumping my legs between progressions increased the difficulty and skyrocketed my strength and blood flow to my low back all at the same time.
If you have not already purchased or made a set of parallettes, do so.Static HoldsPracticing isometric contractions under load has been proven to be very effective in strength development.
These static holds can be introduced into your training program in a variety of ways:Include them in conditioning circuits as fixed holds.


Hold the L for as long as you can (shoot for 10-15 seconds) with your feet as close to horizontal as possible. This will teach you the necessary muscle contractions to hold the L-sit while reducing the load sufficiently to allow you to perform the skill.
To start working toward a V-sit, hold a tucked support with your knees as high as possible, then straighten your legs.



Side leg lifts target
Muscles below the abs


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