HANGING TWIST
PRIMARY TARGET : ABS MUSCLES
OTHER MUSCLES : SHOULDERS
1.
Hold the chin-up bar and hang on it,
with your hands at shoulder width or little wider than shoulder width apart.
2.
Ensure that, even when your whole
body is extended to its maximum length, still your feet don’t touch the ground as
shown above.
3.
Now, while exhaling, slowly role up and raise
your legs (firstly, to the left side) as high as you can do, while following
such an oblique that will twist your torso and engage your internal/external obliques
as shown above.
4. During the above motion, imagine as
you are trying to touch your left shoulder blade with right knee and
vice-versa.
5. Try to Pause yourself for a second in
this position and Feel the stretching in your abdominal muscles.
6. Come back to the starting position,
as you inhale and then repeat the same twisting torso oblique towards the right
side.
7. Repeat the same complete motion, as
many times as recommended.
TIPS:
Ø Make a full control on your body
during the exercise.
Ø For the sake of variation, you can do
this exercise by holding a weight belt on your waist or simply you can do this
exercise on a vertical bench, having elbow supporting arrangement.
Ø Pace, while doing the exercise must
be slow or medium.
