< strong>Horizontal bar hanging side knee lift! (Twisting Hanging Knee Raise)

There are many abdominal training movements. Many abdominal training movements are done on the ground, but in fact there are also hanging movements.

Hanging Abdominal movements can reduce stress on the lower back, but will increase the difficulty accordingly.

Today I’m going to introduce a hanging crunch that exercises the oblique muscles: side knee lift!

Mainly trained muscle group: Obliques ), rectus abdominis

Action

The body is hanging under the horizontal bar, the distance between the hands is slightly wider than the shoulders, and the feet are off the ground.

Lift your legs with your abdomen, bend your knees close to your chest, and twist your legs at the waistGo to the left.

Stay still for 1 second, then slowly bring your legs back to the starting position.

Repeat the action, this time twisting the legs to the right

Notes

Stay still when both knees are raised to the highest point 1 to 2 seconds to increase training intensity.

Advanced users can add dumbbells between the legs.

Number of sets

Do 3 sets each time, 12-15 per set