< strong>Horizontal bar training for abdominal muscles: 5 recommended movements!
The usual way to train abdominal muscles is to lie on the floor and perform various movements! There are actually a lot of variations in abdominal exercises!
What I’m going to introduce today is using the horizontal bar to hang to train your abdominal muscles!
Video:
5 actions in total! From easy to difficult! Come and try it!
Action 1: Hang and raise the knees 4×8-12 times.
Action process: Hang on the horizontal bar, bend your hips and knees to 90 degrees!
Concentrate on the abdomen and control the contraction of the abdomen - the hips are slightly backwardLean---then tighten your abdominal muscles and lift your knees, try to lift your knees to your chest!
Pause for a second, then slowly play back to the starting position!
Note: Keep your body steady and don’t lean forward or backward. Focus on your abs, not your hip flexors!
You can increase the difficulty by adding weight (such as dumbbells) between your ankles!
Action 2: Hanging side knee! 3×8-12 times.
This action is slightly different from the previous hanging knee lift! The raised knee position is at the side of the body! Mainly targeting the oblique muscles of our abdomen!
The starting action is the same:
Hang on the horizontal bar, bend your hips and knees to 90 degrees!
Concentrate on your abdomen, then tighten your abdominal muscles and lift your knees to the side. Try to lift your knees to your armpits!
Pause for one second, then slowly play back to the starting position!
Action 3: Hanging and swinging 3× 10-20 times.
This action also targets our oblique muscles! Compared with the previous side knee lift, the straight leg side swing is less easy to control!
Action process:
Hold the horizontal bar with both hands, straighten your legs, and keep your body in a straight line!
Contract the abdominal muscles on one side and swing the lower limbs. The range of movement should not be too large to feel the contraction of the side of your abdomen!
Be sure to keep your upper body stable during the movement and avoid using inertia to swing your body!
Action 4: Hanging leg raise 4×5-10 times< /strong>
Hanging leg raise is a classic action!
Starting position: Hold the crossbar with both hands, body naturally vertical, feet together, toes facing the ground;
Power generation technique: Use abdominal strength to tilt the hips back, and then Take advantage of the situation and "lift" your legs.
Note:
However, you should try to avoid extending your knees too straight. Unless the hamstrings are extremely flexible, it will be difficult to lift the legs halfway. Because the flexibility of the hamstrings is limited, the range of motion is reduced and the use of the abdomen is greatly reduced.
The following is the sequence of actions:
Control the contraction of the abdomen - tilt the hips slightly backward - bend the hips and raise the legs - control the hip joints to straighten.
Common mistakes!
When most people do this action, they just repeat and lift the toes up rigidly and ignore the fact that the abdomen drives the entire action.
Many beginners focus on their toes and kick "forward", or even push their entire upper body forward to help lift their legs, causing the body to rock "back and forth".
Action 5: Hang and raise your legs to draw circles! 3×5-10 times on each side
This is a very difficult exercise This action requires strong abdominal strength!
Initial position: Hold the crossbar with both hands, body naturally vertical, feet together, toes facing the ground;
Then follow the animation demonstration : Contract your abdomen and lift your legs to your side, then draw an arc! Keep your legs as straight as possible and tilt your hips slightly backwards!
(Note: Follow< u>Fitness Go to the WeChat public platform and search for "Fitness Bar Network" or "Click to scan and follow”)
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