Relating to whole core improvement, the hanging pike train is likely one of the finest. This full vary of movement superior train is practical in nature and offers a terrific exercise for the complete belly area, hip flexors and core.
By partaking a number of muscle teams concurrently, together with quite a few stabiliser muscle mass, this train promotes higher muscular coordination and physique management.
As a body weight train, you can too carry out it wherever with a pull-up bar, making it a flexible addition to any health routine.
Learn how to do it
Grasp and hold from a excessive pull-up bar along with your legs and toes collectively hanging beneath your torso.
The motion: Increase your legs by flexing your hips. Proceed to lift your toes in direction of the ceiling by flexing your waist till your toes are a number of inches above the bar and your hips are absolutely flexed. Decrease your legs slowly till you attain the beginning place once more, along with your waist and hips prolonged downward.
Focused muscle mass
The hanging pike is a difficult train that primarily targets the rectus abdominis, which is the muscle accountable for the “six-pack” look. This motion additionally closely engages a number of secondary muscle mass that act as synergists and stabilizers. These embody the iliopsoas, tensor fasciae latae, sartorius, pectineus, adductor longus, and adductor brevis, all of that are concerned in hip flexion. Moreover, the rectus femoris, obliques, and quadriceps are additionally activated to help within the motion and stabilise the physique throughout the train.
Kind suggestions
- Carry out every rep in a sluggish and managed method.
- Keep away from utilizing any momentum or swinging actions to lift your legs.
- Restrict shoulder flexion throughout the motion.
- Hold the legs as straight as attainable on the high of the motion.
Creator: Pedro van Gaalen
When he’s not writing about sport or well being and health, Pedro might be out coaching for his subsequent marathon or ultra-marathon. He’s labored as a health skilled and as a advertising and comms skilled. He now combines his passions in his position as managing editor at Health journal.
