Stretching, basic exercises for the saw breathing movement
The "dead cave" movement is true to its name: hanging a person on a bar with straight arms and a relaxed body. This is a static exercise that does not require movement, but simultaneously mobilizes many muscle groups such as the shoulders, back, forearms and core.
According to fitness trainer Yash Agarwal, Fitness First Center, New Delhi, India, "dead Cave" is not only a supplementary exercise but also a foundation: "What makes many people fail when taking a bar is not their weak backs, but their inadequate holding strength. The dead cave helps strengthen the hands and forearms, thereby creating a solid foundation to lift the body up".
Not only that, hanging also helps stretch the spine, improve posture and reduce stiffness in the neck. For those who often have back pain from sitting too much, hanging in the dead can become an effective "rescue" move.
Do it correctly for maximum efficiency
To start, you just need a sturdy bar, which can be a single bar at home. How to do it:
Hold the bar tightly, arms slightly wider than shoulder-width apart.
Stretch your arms, allowing your body to hang naturally, keeping your abs tight to avoid shaking.
cross your legs or release your legs straight to maintain balance.
Focus on a steady breathing rhythm, do not hold your breath.
Newcomers should hang for 10-20 seconds, then gradually increase to 30 - 60 seconds. Professional athletes can hold up to 90 seconds.
However, it is not the best to hang for as long as possible. Dr. Aayushi Gupta, a physical education specialist at the International Institute of Hygiene in India, recommends: A common mistake is shoving your shoulders or leg during a hangover. This not only reduces the effectiveness but can also easily lead to shoulder and wrist injuries. The important thing is to control your posture, start short and gradually increase the time".
From hanging up to inhaling the perfect bar
Once you are used to the "dead Cave" move, you can step into the bar suction. Remember to keep your body stable, pull your chest towards the bar by lowering your elbows, tightening your back muscles and avoiding letting your shoulders touch your ears. When the chin passes the bar, stop for a beat before lowering to control.
If practiced regularly, "dead Cave" will help improve muscle strength, increase grasping ability, support better pull-ups, and bring benefits to posture and flexibility throughout the body.
