Hanging on the bar (dead hang) is a simple but effective exercise, helping to increase strength in the arms, shoulders, core muscles and improve body control, suitable for elderly people who want to maintain physical strength.
The straight-handed suspension exercise requires multiple muscle groups to coordinate to maintain the entire body weight. This is an effective way to train upper body strength and endurance, suitable for people over 60 years old.
Beginners can only hold for about 10 seconds, but when practicing regularly, the time can increase to 20-30 seconds or more, depending on their ability.
When performing, you need to hold the crossbar with your hands wider than your shoulders, keep your chest open, shoulders relaxed, and body aligned from shoulder to toe. Tighten your abdominal and buttock muscles to limit swaying, helping core muscles function more stably.
In this position, the strength of holding hands is also very important because it directly affects the time to hold the person on the bar. The exerciser should maintain each hold to the best of their ability, then rest and repeat about 3 times, which can be divided equally throughout the day or practice continuously.
