How to practice the best and most effective way for newbies to lift their legs on their hanging legs

Hanging legs is a good move, I believe some people still know it, and the exercise of hanging legs is also good, but there are also some special things to do with hanging legs. Many people still know how to practice hanging legs by novice. So, how to practice hanging legs by novice? Let’s learn about it together!

How to practice hanging legs by novice

　　1. Use a straight grip width to dangle on the horizontal bar, with the toes pointing to the ground.

　　2. Keep your legs straight, contract your abdominal muscles, lift your legs upwards, and hold your knees The cover mentions the chest

3. Keep it for a few seconds, then return to the initial position, avoiding shaking.

Precautions for hanging legs raised

1. Avoid using the inertia of the body. It is very important to completely control your entire movement flow from beginning to end, including during the downward stage of the movement. You must not lift your legs and directly relax your abdominal muscles and let your legs fall back to the starting position, and consciously control your legs to slowly return to the starting position. In fact, the downward stage of the movement is more important than the leg lift stage. If you do not control the downward stage, you will lose it. Control the body and shake it.

2. The whole movement continues to remain tense. When lifting the legs to a horizontal position (your abdominal muscles touch your pelvis, not your thighs), still keep the body tense. The key to getting the greatest stimulation from the hanging legs is: keep the pelvis back tilt during the entire movement. This will keep the abdominal muscles tense all the time. Many people relax their bodies after lifting the legs to a horizontal position. This is wrong. The correct state in the horizontal position is the pelvis back tilt.

3. Straighten the arms, exert force on the back, and maintain the body Stability. The back force is tightly connected to the entire upper body, allowing the body to further stabilize and prevent shaking. Ensure that the elbows will not bend when you raise your legs. If elbows are flexed, it will disperse strength and break the stability of the body. Many people do not realize this during exercise. The elbows must be locked during the entire movement process, so that they can stimulate the abdominal muscles better isolatedly!

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