There are many kinds of abdominal exercises, but many people's abdominal exercises are too monotonous and just repeat those movements, so we should learn more movements to make our abdomen stronger!
In your abdominal training, you should add some abdominal hanging exercises, because abdominal hanging exercises are challenging, and such exercises will make you change.
It is very difficult for our bodies to just hang on the horizontal bar, especially when your abdomen is not ready. Just hanging on it needs to keep our body stable, and our arms and other parts should participate.
If you are a beginner, you should try to do this, hang on the horizontal bar for one minute, train the contraction of abdominal muscles, stabilize your body and lay a good foundation for your next action.
If you want to accept more challenges, you have to try to complete more actions with a suspended posture. After getting on the horizontal bar, we should first stabilize the pelvis. In this case, it will be more difficult to contract the muscles, but at the same time, we can use many postures to target the lower abdomen, because we walk from bottom to top.
So you should try hanging exercise, which makes a great contribution to your figure. Moreover, the suspension ability of the body is also very important, and it can also improve your cardiopulmonary ability.
Action 1: Lift the leg by hanging it.
This exercise can bring good exercise to the lower abdomen and strengthen your own perception of the buttocks.
First, put your hands on the horizontal bar to keep your arms tight and drooping, then tighten your lower abdomen, straighten your legs together and point to the ground with your toes, and lift your legs up and bend slightly so that they are almost perpendicular to the ground. At the same time, pay attention to the changes in your hips, lean down slightly and feel the tension of your abdominal muscles.
Keep your body stable on the horizontal bar, try to avoid shaking back and forth, and finish this action stably.
Action 2: Hang the side and lift the knee.
This exercise can stimulate the oblique muscles on both sides of the abdomen.
The beginning is the same as the last action. After hanging on the horizontal bar, clamp your legs, lift your thighs to one side, bend your legs and squeeze your lateral abdominal muscles at the same time. Then open your legs and put them down, return to the state of vertical suspension, and then lift your legs alternately.
After the knee position goes up, on the side of your body, remember to squeeze your abdominal oblique muscle!
Action 3: Lift your legs and draw a circle.
This action requires a lot of abdominal strength, and novices should practice under protection.
Hang your body in the same way and finish the first exercise. Don't put your legs down after lifting them. Then straighten your legs together and draw a semicircle around your hips, so be sure to hold your hands tightly and finish the action slowly. Don't let the shaking range be too large, so as not to cause the danger of falling.
Imagine that your hips are the center of the clock and your legs are hands, turning around the center.
Horizontal bar is a very common instrument. You can often use it to exercise your abdomen, and at the same time, you will get strong abdominal strength and optimize your figure.