1, hanging leg. Hold the horizontal bar with both hands, your body will naturally droop, your upper body will remain upright, and your elbows will not bend. Lift your legs straight with the strength of your abdominal muscles, and try to make them parallel or more parallel to the ground. When you reach the "peak contraction" position, pause for a second or two. Then, slowly lower your legs and return to the starting position.

Exercise effect: The target exercise muscles are the lower part of rectus abdominis and oblique abdominal muscles. It is an advanced movement in abdominal muscle training, which has a good effect on the lower abdomen.

2, handstand sit-ups. The so-called handstand sit-ups mean doing handstand sit-ups on the horizontal bar, hooking the horizontal bar with your feet or legs, and then doing sit-ups.

Exercise effect: It has a great stimulating effect on abdominal muscles.

But pay attention to abdominal muscle training, where it is more difficult to do sit-ups. Doing sit-ups directly without foundation will strain the abdominal muscles, and hanging upside down on the horizontal bar is more dangerous.