What is the specific method of how to do horizontal bar overhang ~ ~

Horizontal bar crane-simple crane, knee crane, single crane, lateral knee crane, horizontal bar leg crane schematic diagram

One of the gymnastics movements of horizontal bar hanging. Refers to the static action that the shoulder axis of human body is lower than the instrument axis, which produces pulling force on the grip point.

1, just hang it on the instrument by hand, which is called "simple hanging". As shown in the figure:

2. The overhangs on the horizontal bar. The hand and a part of the body are suspended on the instrument or touch the ground at the same time, which is called "mixed suspension". For example, hanging on one knee. It is one of the basic movements in instrumental gymnastics practice.

Low one-knee suspension-raise the low horizontal bar backward, then start to stand, bend your knees and jump to the ground, and at the same time lower your head and hold your chest, and lift your hips into a bent suspension. The greater the swing of one leg to the knee bar, the greater the extension of the body to a single knee bar. When getting off the bar, the practitioner holds the bar with both hands, and the lower leg swings backward and rotates forward (or backward).

3. Lift the knee on the side of single crane.

4. Hanging your knees

5, leg lifts

1) is hung on the horizontal bar with a wide grip and toes pointing to the ground.

2) Straighten your legs, contract your abdominal muscles, and lift your legs upward until your thighs are parallel to the ground and at right angles to your upper body.

3) Hold for a few seconds, then return to the initial position to avoid shaking.

The lower abdomen is the main exercise part of the horizontal bar hanging leg, which can completely improve the state of paunchy, make the waist muscles stronger and shape beautiful abdominal muscle lines.