To train abs, everyone's usual practice is to lie on the floor and perform all kinds of movements! In fact, there are many variations in abdominal exercises! Today I'm going to introduce the use of horizontal bar hanging to train abdominal muscles!

Horizontal bar ab training: 5 movements are recommended

Operation 1: Raise the knee 12×0-0 times.

Action process：懸掛於單杠，屈髖屈膝成90度！

Focus on your abdomen and control your abdominal contractions – lean your hips back slightly--- then tighten your abs and lift your knees and try to lift your knees up to your chest!

停頓一秒，然後慢慢重播至起始姿勢！

note: Keep your body steady without leaning back and forth, focusing on the abdomen, not the hip flexors.

You can increase the difficulty by adding weight between your ankles (e.g. dumbbells).

Operation 2: Hang the lateral knee 12×0-0 times.

This movement is slightly different from the previous hanging knee raise, where the knee is raised on the side of the body, mainly targeting the oblique muscles in our abdomen.

The starting action is the same：

懸掛於單杠，屈髖屈膝成90度！

Focus on your abdomen, then tighten your abs and lift your knees to the side, trying to lift your knees under your armpits.

停頓一秒，然後慢慢重播至起始姿勢。

Operation 3：垂懸左右搖擺20×0-0次。

This movement is also aimed at our oblique muscles, and the straight leg swing is less difficult to control than the previous side knee raise.

Action process：

Hold the horizontal bar with both hands and legs straight and your body in a straight line.

Contract one abdominal muscle, swing the lower limbs, the range of motion should not be too large, to feel the contraction of your abdominal side.

Pay attention to the stability of the upper body during the movement, and avoid using inertia to swing the body.

Operation 4: Hang the leg 10×0-0 times

The hanging leg raise is a classic movement.

Standing posture: Hold the bar with both hands and your body naturally vertical, with your feet together and your toes facing the ground.

Power Technique: Use abdominal strength to lean your hips back, and then bring your legs up.

Precautions：

However, try to avoid extending your knees too straight, unless the hamstrings are extremely flexible, and the leg will be reduced in the middle of the leg due to the hamstring flexibility limitation, which will also greatly reduce the use of the abdomen.

Here's the order in which the actions should be:

Control the contraction of the abdomen - tilt the hip slightly back - hip flexion and leg lift - control the hip joint back to straighten.

Common mistakes:

Most people do this movement, just repeating the stiff repetition of constantly lifting the toes upwards and ignoring the abdomen to drive the whole movement.

Many beginners focus their strength on their toes and kick "forward", or even push their entire upper body forward to help lift their legs, causing their body to shake "back and forth".

Operation 5: Hang the leg and raise the legs in a circle 10×0-0 times on each side

This is a difficult move that requires a lot of abdominal strength.

Initial position: Hold the bar with both hands, body naturally vertical, feet together, toes facing the ground.

Abdominal contractions, lift your legs to your side, and draw an arc. Keep your legs as straight as possible and your hips slightly back.