Hanging
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Posted By:   Prashant_Sharma
Posted On:   Tuesday, October 5, 2010 05:25 AM

Swinging on a height vertical bar can increase your height by itself by 1 even 2 inches. With hanging exercises, gravity would help pull your spine to elongate it. These exercises will strengthen the wrists, arms, and shoulders. It will also stretch and lengthen the entire spine. 1. Bar Hang Bar hang onto a horizontal bar with both your feet off the ground for as long as possible. Start with 20 seconds and increase as your arms grow stronger. -Latch onto the nearest pull up bar just before you put on your ankle weights. Grab the bar with both hands so your thumbs are touching each other and your palms are facing away from you. -Let your body hang completely straight, with your toes pointing to the    More>>
  • Swinging on a height vertical bar can increase your height by itself by 1 even 2 inches. With hanging exercises, gravity would help pull your spine to elongate it. These exercises will strengthen the wrists, arms, and shoulders. It will also stretch and lengthen the entire spine.
    1. Bar Hang
    Bar hang onto a horizontal bar with both your feet off the ground for as long as possible. Start with 20 seconds and increase as your arms grow stronger.

    -Latch onto the nearest pull up bar just before you put on your ankle weights. Grab the bar with both hands so your thumbs are touching each other and your palms are facing away from you.
    -Let your body hang completely straight, with your toes pointing to the floor. (If the bar is too low, bend your knees until your feet clear the floor.)
    -Put your head between your arms so your ears are in front of your biceps, and try to squeeze your shoulder blades together.
    -Hang for 10 seconds, drop off the bar and take a 10-second breather, then hang for 10 seconds again.
    -Increase your hang time after a few sessions to 20 seconds with a 15-second break.
    -Basically try to stretch on the bar for around 5-10mins. Take a break if you feel tired. Hanging Knee-ups 2. Hanging
    2. Hanging Knee-ups
    -Stand under a chin-up bar.
    -Grasp the bar, hands almost touching, fingers facing forward.
    -Your arms and body is fully extended. Exhale and bring your knees to your chest.
    -Do not swing your legs up or use any momentum. Lift your knees up slowly and with control.
    -Count to two and then inhale as you slowly bring your knees down.
    -Once you are hanging fully extended, repeat the exercise as many times as you can in 1 minute.
    -Return to standing position and shake your arms. Rest for 20-30 seconds.
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