Podizanje nogu u visu

1. 1

   Zauzmi čvrst, aktivan vis

   Prikaži položaj 1

   Visi na šipki nathvatom širine ramena ili malo širim i drži hvat čvrsto cijelu seriju. Ruke ispružene, noge zajedno, stopala podignuta od poda, ramena povučena dolje, daleko od ušiju. Izvori se ovdje razlikuju: jedan dopušta opuštanje ramena kad se ruke bez bola ispruže, drugi ih drži dolje cijelu seriju. Ako hvat popusti prvi, vježbaj samo vis.^{2Hanging Leg RaisesHybrid Calisthenics · coaching page, no named author, © 2025; full text read, repetition standards…5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …}

   SignalSvako ponavljanje počni iz mirnog visa.^{5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …}

2. 2

   Odluči kako ćeš postupati s karlicom

   Treneri ovo uče različito. Jedan naginje karlicu unazad prije podizanja i drži je nagnutu na dnu; drugi počinje s neutralnim trupom i kaže da savijanje karlice na vrhu pripada rasponu toes to bar; treći traži da se karlica savije tokom podizanja, kao kod trbušnjaka, da pokret ne bude samo pregib u kuku. Ovdje nijedan nije dokazano bolji. Odaberi jedan, ponavljaj ga isto i savij koljena ili stani ako te slabine zabole.^{1Hanging Leg Raise (Exercise Library)Catalyst Athletics · weightlifting coaching site, exercise entry with no named author; full entry …2Hanging Leg RaisesHybrid Calisthenics · coaching page, no named author, © 2025; full text read, repetition standards…5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …}

3. 3

   Podigni ispružene noge

   Prikaži položaj 2

   Drži noge zajedno i ispružene i podiži ih savijanjem u kukovima, glatko i polako. Ako su ispružene noge pretežak zadatak, koristi korake s koljenima ispod umjesto da se tijelo ljulja.^{1Hanging Leg Raise (Exercise Library)Catalyst Athletics · weightlifting coaching site, exercise entry with no named author; full entry …2Hanging Leg RaisesHybrid Calisthenics · coaching page, no named author, © 2025; full text read, repetition standards…5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …}

   SignalPodiži bez zamaha.^{1Hanging Leg Raise (Exercise Library)Catalyst Athletics · weightlifting coaching site, exercise entry with no named author; full entry …}

4. 4

   Dođi do vodoravnog i kratko zastani

   Prikaži položaj 3

   Podigni noge otprilike do visine poda i na tren zastani. Više od toga nije obavezno i to je širi raspon koji se zove toes to bar; jedan izvor dodaje da to treba raditi samo dok tijelo ostaje mirno.^{1Hanging Leg Raise (Exercise Library)Catalyst Athletics · weightlifting coaching site, exercise entry with no named author; full entry …2Hanging Leg RaisesHybrid Calisthenics · coaching page, no named author, © 2025; full text read, repetition standards…5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …}

5. 5

   Spusti se uz kontrolu

   Prikaži položaj 3

   Spuštaj noge polako istim putem umjesto da ih pustiš da padnu. Zaustavi svako ljuljanje na dnu i ponovo napni trup prije sljedećeg ponavljanja.^{1Hanging Leg Raise (Exercise Library)Catalyst Athletics · weightlifting coaching site, exercise entry with no named author; full entry …2Hanging Leg RaisesHybrid Calisthenics · coaching page, no named author, © 2025; full text read, repetition standards…5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …}

Koraci ispod skraćuju ili produžuju polugu; nisu provjerena ljestvica. Izvori ih poredaju različito: Hybrid Calisthenics navodi podizanje koljena, napredno podizanje koljena, podizanje ispruženih nogu i toes to bar, dok grafikon Overcoming Gravity, čija je ljestvica za trup označena kao prijedlog, ima toes to bar sa savijenim nogama prije toes to bar s ispruženim i počinje od podizanja na podu. Nastavi kad cijeli pokret ostaje kontrolisan i miran.

• Zamah ili kipping

  Zalet preuzima dio podizanja i prebacuje rad s kukova i trbuha. Kreni iz mirnog visa, uspori ili odaberi podizanje koljena ako se ispružene noge ne mogu podići bez zamaha.^{1Hanging Leg Raise (Exercise Library)Catalyst Athletics · weightlifting coaching site, exercise entry with no named author; full entry …5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …}

• Savijena koljena, a zove se ravno

  Malo savijanje koljena olakšava podizanje. Drži noge ravno ili verziju pošteno nazovi podizanjem koljena ili podizanjem sa sve ravnijim nogama.^{5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …}

• Ramena koja se dižu

  Slijeganje prema ušima čini vis pasivnim. Jedan izvor dopušta opuštanje ramena kasnije, kad se ruke ugodno ispruže; drugi traži da ostanu dolje cijelo vrijeme.^{2Hanging Leg RaisesHybrid Calisthenics · coaching page, no named author, © 2025; full text read, repetition standards…5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …}

• Savijanje laktova u djelimičan zgib

  Drži ruke ispružene; savijeni laktovi podižu tijelo umjesto da podignu noge.^{5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …}

• Puštanje nogu da padnu

  Spuštanje je dio pokreta. Spuštaj noge polako umjesto da ih pustiš da padnu.^{2Hanging Leg RaisesHybrid Calisthenics · coaching page, no named author, © 2025; full text read, repetition standards…5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …}

• Toes to bar

  Raspon

  Noge nastavljaju iznad vodoravnog dok prsti ne dodirnu šipku. Jedan izvor to naziva istom vježbom odvedenom do šipke, drugi je navode kao sljedeći korak; ovdje nema vlastitu stranicu.^{1Hanging Leg Raise (Exercise Library)Catalyst Athletics · weightlifting coaching site, exercise entry with no named author; full entry …4Leg RaisesHybrid Calisthenics · coaching page with a ten-step ladder, no named author, © 2025; only step nam…5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app …6Overcoming Gravity, 2nd edition: progression charts (public spreadsheet)Steven Low · chart cells only; the core ladder 'Hanging Leg Raises' is marked by the author as pro…}

• Zastoj na vrhu

  Raspon

  Kratak zastoj na vrhu, često s nogama otprilike u vodoravnom položaju, varijacija je koju navodi jedna biblioteka; Hybrid Calisthenics također kratko zastaje na vrhu i na dnu.^{1Hanging Leg Raise (Exercise Library)Catalyst Athletics · weightlifting coaching site, exercise entry with no named author; full entry …2Hanging Leg RaisesHybrid Calisthenics · coaching page, no named author, © 2025; full text read, repetition standards…}

• Tegovi za gležnjeve

  Opterećenje

  Dodaju opterećenje pokretu koji je već kontrolisan. Jedna biblioteka ih navodi za jake atlete, a grafikon Overcoming Gravity ima toes to bar s tegom na kraju ljestvice.^{1Hanging Leg Raise (Exercise Library)Catalyst Athletics · weightlifting coaching site, exercise entry with no named author; full entry …6Overcoming Gravity, 2nd edition: progression charts (public spreadsheet)Steven Low · chart cells only; the core ladder 'Hanging Leg Raises' is marked by the author as pro…}

• Karike

  Sprava

  Vis može biti na šipci ili na karikama; karike trebaju siguran oslonac.^{2Hanging Leg RaisesHybrid Calisthenics · coaching page, no named author, © 2025; full text read, repetition standards…}

• Švedski zid

  Sprava

  Vis uz švedski zid drži gornji dio tijela mirnim, što prema jednoj biblioteci onemogućava zamah.^{1Hanging Leg Raise (Exercise Library)Catalyst Athletics · weightlifting coaching site, exercise entry with no named author; full entry …}

Srodne vještineL-sitDragon flagHollow body hold

Na Calisthenics Balkanu

• Pročitaj o porodici ‘Osnovni pokreti’ u Learn dijeluPorodica pokreta kojoj ova vještina pripada i kako se uklapa u kalisteniku.
• Atlete koje imaju Podizanje nogu u visu na profiluOznake vještina na profilima postavljaju same atlete i nisu provjerene.
• Svi pokreti u atlasuPokreti kalistenike, jedan po jedan: šta su, kako se izvode i koracima kojima se do njih dolazi.

Na šta se ova stranica oslanja. Naslovi i izdavači su navedeni kako su objavljeni.

Male brojke u tekstu upućuju na stavke u nastavku.

1. 1Hanging Leg Raise (Exercise Library)Catalyst Athletics · weightlifting coaching site, exercise entry with no named author; full entry text read, not a study
2. 2Hanging Leg RaisesHybrid Calisthenics · coaching page, no named author, © 2025; full text read, repetition standards not used
3. 3Advanced Hanging Knee RaisesHybrid Calisthenics · coaching page, no named author, © 2025; full text read, repetition standards not used
4. 4Leg RaisesHybrid Calisthenics · coaching page with a ten-step ladder, no named author, © 2025; only step names and described end positions used
5. 5Hanging Leg RaisesDomenic Angelino (MS Kinesiology, CSCS, ACE CPT, as stated on the page) · FitCraft, a fitness-app company's site, 2026 · coaching page; its own numbers from other studies not used
6. 6Overcoming Gravity, 2nd edition: progression charts (public spreadsheet)Steven Low · chart cells only; the core ladder 'Hanging Leg Raises' is marked by the author as proposed, not from the book; no technique text, one author's system
7. 7Muscle activity and spine load during anterior chain whole body linkage exercises: the body saw, hanging leg raise and walkout from a push-upMcGill, Andersen, Cannon · J Sports Sci 33(4):419–426, 2015 · laboratory study, 14 men; abstract only

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