Systema leg lifts – your legs fly
Systema has introduced some approaches to increase the flexibility of the body and to improve the movements. They have been very keen to show people how relaxed movements and controlled, relaxed breathing during the movements can aid the body. In Systema, there are four different core exercises. In this article, we will focus on the leg lifts. We will see how leg lifts can be performed to support your body muscles.
Systema Leg Lifts
Systema is different from other martial arts, yoga, and tai chi. Mostly it is because it uses the combination of movements and dedicated movements to aid the body. Although the movements that you will perform are very important, you have to combine these movements with your breath. First of all, you have got familiar with the leg raise exercise and to know the movements you have to perform. You have to raise your legs and have to take it all the way to the back of your head. It looks like a very difficult exercise to perform, but it is considerably easy when done on a regular basis.
How to perform Systema Leg Lifts
Start by sitting straight on the floor with your legs in front of you. This will be your starting position for your leg raise exercise. Now lie back on the floor. In the same movement raise your legs and try to touch them at the back of your head. For beginners, it can be hard to that at the first attempt. So they can start by achieving the 90-degree angle with their body and legs. With rapid movements, they will develop flexibility and will certainly manage to touch the floor at the back of the head as well. A key thing that needs to be kept in kind during the first part of the movement (up to about 45°) is that your back should not get arched. Because if it does then your ligaments and joints will come in to play. The aim is to work on the back muscle. Otherwise, you may harm your lower back. Once you manage to touch the floor at the back of your head successfully, try to repeat those movements with proper breathing.
Breathing is the key, and it should be synchronized with your leg raise exercise. If you find difficulty in performing the leg raises then you can put your hands in between your buttock and floor. This will give you nice support to perform the movements. On the leg raise, you have to inhale. When your inhale reaches the point of sufficiency cease your leg motion. Even if you have not reached the end point, stop and lower your legs and repeat the movement. You can use different breath patterns with this leg raise exercise, and with Systema, you can master all of them. But for now, you can carry on with this breath pattern.
Benefits of Systema leg lifts
This leg raise exercise with the synchronized breathing pattern is the perfect exercise for the back. Most of the people are facing back problems, and we know how crucial this body area is when it comes to getting support for the body. With this exercise, you will work on the back muscles and will protect your back joints from any injuries. The introduction of breathing pattern in the exercise is to train your body for the panic response. What we mean by that is your body will use the oxygen in your body more efficiently in case of emergencies.
Systema has some fine techniques with which body can be improved, and leg lifts are one of them that you can consider for yourself.