The core's primary function is stabilizing the body.
Knowing this, lying down on a mat doing crunches doesn't contribute to proper core training;
Nothing will be as effective at engaging your core as hanging movements + exercises…
READ THIS:
Knowing this, lying down on a mat doing crunches doesn't contribute to proper core training;
Nothing will be as effective at engaging your core as hanging movements + exercises…
READ THIS:
There's a multitude of incredible benefits possible while hanging.
1. Hanging from a bar until near failure can eliminate shoulder and elbow issues.
Renowned orthopaedic surgeon John M. Kirsch asserts that 95% of shoulder discomfort can be resolved by daily hanging from a bar.
1. Hanging from a bar until near failure can eliminate shoulder and elbow issues.
Renowned orthopaedic surgeon John M. Kirsch asserts that 95% of shoulder discomfort can be resolved by daily hanging from a bar.
I often use the dead hang as a warm-up before intense upper body workouts.
I've witnessed chronic shoulder, elbow, wrist, and back pain disappear solely through regular dead hangs..
So so powerful.
I've witnessed chronic shoulder, elbow, wrist, and back pain disappear solely through regular dead hangs..
So so powerful.
2. Optimal core exercises are accessible while hanging.
Focus on engaging the core to maintain stability without any body movement; proceed slowly until mastering this technique.
Focus on engaging the core to maintain stability without any body movement; proceed slowly until mastering this technique.
Beginners: Hanging Supine Knee Raises x 20 (Bringing knees to chest)
Intermediate: Hanging Leg Raises x 20 (Legs straight, raising as high as possible)
Advanced: Hanging Dragon Fly’s x 10-15 (Rotating body to a parallel position using core strength)
Intermediate: Hanging Leg Raises x 20 (Legs straight, raising as high as possible)
Advanced: Hanging Dragon Fly’s x 10-15 (Rotating body to a parallel position using core strength)
The key is to minimize swinging during these exercises.
Performing advanced movements from a hanging position without lateral or medial movement is the blueprint for an elite core.
Performing advanced movements from a hanging position without lateral or medial movement is the blueprint for an elite core.
You can do as many sets as you prefer; personally, I do 1 advanced set followed by 2 intermediate sets.
These exercises can be modified to target the obliques but will intensely engage the entire core.
You can also load these moments by holding weight with your legs.
These exercises can be modified to target the obliques but will intensely engage the entire core.
You can also load these moments by holding weight with your legs.
Perform them every other day for a remarkably sculpted core.
Remember, with the right training routine, the core should engage in almost every lifting session.
So spending a whole day doing abs is nonsensical…
Once a week for 20-30 minutes.
Remember, with the right training routine, the core should engage in almost every lifting session.
So spending a whole day doing abs is nonsensical…
Once a week for 20-30 minutes.
For more valuable tips in a comprehensive routine, explore The fastr Method and begin your journey today.
Enter the new years with hella MOMENTUM;
The Fire Rises…
Enter the new years with hella MOMENTUM;
The Fire Rises…
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