What is the movement of the bar to train the abdominal muscles called

Most people go to the fitness workout is to be able to exercise sexy and attractive abs, and the bar is a very simple and common kind of fitness equipment, so how to use the bar to train abs?

How to exercise abs with a bar

Hanging leg lifts

Hands are holding the bar, the body is naturally hanging, the upper body to keep straight, elbows do not bend. With the force of the abdominal muscles straight legs up, try to make the legs parallel to the ground or more than parallel. When you reach the "peak contraction" position, pause slightly for a second or two. Then, slowly lower both legs and return to the starting position. Exercise effect: the target exercise muscle is the lower rectus abdominis muscle, the oblique abdominal muscle. It is a more advanced movement in abdominal training, and has a better effect on the lower abdomen.

Upside-down sit-ups

The so-called upside-down sit-ups, that is, hanging upside down on the bar to do sit-ups, with both feet or legs hooked to the bar, and then the movement of sit-ups. Exercise effect: for the abdominal muscles have a relatively large stimulating effect. But be aware that upside down sit-ups are difficult abdominal training, without the basic sit-up exercise to do so directly will strain the abdominal muscles, and hanging upside down on the bar is more dangerous.

Bend knee raises

Hold the bar with your knees square and your body hanging down naturally. Bend the knees, the lower legs upward as much as possible, so that the thighs near the chest and abdomen, to the highest point, completely contracted rectus abdominis hold for 1 second, and then slowly lower the legs until completely straight. Exercise effect: can be a good exercise to the lower abdominal muscles.

How long to train abdominal muscles on a bar

Generally speaking, the use of the bar for abdominal exercise is best to control within 30-60 minutes, so as to ensure that the abdominal muscles are fully stimulated. When using the bar exercise, it is best to practice in groups, according to their own situation to set the intensity of exercise.

How many times a week do you exercise your abdominal muscles on a bar?

The abdominal muscles need to be stimulated often to see the effect, so it is best to exercise 3-5 times a week, 1-2 days apart, so as to ensure the stimulation of the abdominal muscles, but also to give the abdominal muscles time to rest.

What should I pay attention to when I practice my abs on a bar?

1, before the exercise, to do a full warm-up, the body parts of the muscles, joints, ligaments are active. 2, to be measured, gradually increase the amount of exercise, do not force themselves to carry out more than their own load of exercise. Like simply can not do upside-down sit-ups, force yourself to carry out, that is easy to hurt your health. 3, with other exercise to carry out. In the use of the bar exercise at the same time, you can simultaneously carry out other exercises to exercise the abdominal muscles, like flat to do sit-ups, flat support and other exercises.