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This one will test your biceps. Pull yourself up until your nose is level with your chin up bar. Now hang on. Set your first goal to hang on for 30 seconds and then increase it as you progress.
This really taxes the biceps and you will see growth. A 2nd advantage to this is once you get to the 30 second level and beyond, you can do leg raises for the abs while you are hanging. No need for straps or anything.
Hit the biceps and the abs all together. I love this exercise.
I have been trying to add more HIIT training lately. Getting up to 8 sets is tough. But here’s something I want to point out to you.
The Tabata method of HIIT, which is the most popular, calls for you to sprint for 20 seconds and follow that by a 10 second rest period. You repeat for 8 sets.
You need to be in good condition to do this and you should start out modifying this. One good way is 30 seconds intervals followed by 30 second to 1 minute rest periods.
Anyway, I did 6 sets yesterday at 20/10. But my last 2 sets were not what you would call sprinting. It felt like I was but it was obvious the full speed was gone by that time. But I ran them as hard as I could anyway. I ended up walking a mile back home because of where I finished. That was definitely a cool down period.
The point being I was toast after that. But the training effect was there and there is no doubt it will help me increase my fitness level even higher than it now is. And, for those of you who don’t know, I’m now 62 years old and still running and exercising hard.
I’ve told you the effectiveness of using hanging leg raises for targeting the abs. Here’s a little tip to make these leg raises even more effective.
Don’t allow your knees to straighten out at the bottom. In other words, bring your knees up and past your hips towards your chest. Now, when you lower them, don’t allow your legs to straighten completely. The idea here is to keep the tension on the abs.
So really there are 2 tips here. Raise your knees above your hips as high as possible and do not completely lower at the bottom so you keep constant tension on the abs.
I started doing hanging leg raises. Actually hanging knee ups. I hang from a chin up bar and, keeping the legs together, raises the knees up as high as possible, attempting to touch the chest.
I had done these before but somehow got away from them.
Let me tell you, my upper abs are feeling it today. I tired using ab straps but they hurt my shoulders and the neck area for some reason. So I’m combining them with another exercise I recommend for the biceps. Pull yourself up until your chin is level with the bar and hold for as long as possible, fighting it all the way down as you begin to drop.
Doing the two exercises together works because you can concentrate on lifting the knees and kind of forget how hard it is to hold your position. I’m telling you . . . this will toast your biceps!
Here are some of the top exercise videos on YouTube. Well – - – the Bernard Polar Bear is added for fun. I love it! Click the arrow buttons to scroll left and right through the videos and start exercising.
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