By Pull-up bars are a classic fitness staple, but did you know they can do so much more than just pull-ups? Space-saving, versatile, and affordable, a pull-up bar stand offers a treasure trove of exercise options to sculpt your physique and boost your overall fitness.
Whether you’re a seasoned gym rat or just starting your fitness journey, a pull-up bar stand can be a game-changer. In this article, we’ll explore the top 10 ways to utilize this powerful piece of equipment, transforming your home into a complete workout haven. So, get ready to unlock a world of possibilities and maximize your fitness potential with a pull-up bar stand!
1. Leg Raises
With hanging leg raises, you elevate the basic knee raise—which involves hanging from a bar and raising your knees toward your upper body—to a new level. This core exercise works your legs and glutes, which are two of your greatest muscle groups. It’s a terrific method to work those additional calories while getting a full body workout in. As a result, you shed more body fat and get that six pack sooner.
Affix yourself to the pull-up bar. Unwind such that your arms and body are in a vertical line. Raise your legs as high forward as you can without bending your knees, without swinging. After raising them as high as possible, stop, then return them to their original position.
2. Knee Raises
Leg lifts are more forceful than knee rises. If, for whatever reason—flexibility, strength, or both—you do not yet possess the whole range of motion necessary for leg raises, include them in your exercise regimen. It is the same motion as leg lifts. On the other hand, you can bend your knees and bring them up to your chest in place of maintaining your legs straight and elevating them upward.
3. Around the World
Use the around-the-world workout to prepare your abs for their next global adventure. Though it uses a similar range of action as a leg raise, it targets all angles of your abdominal muscles to give you a well-defined six pack.
Your hands should be shoulder-width apart while you hang from the pull-up bar. Lift your legs up till your feet are little higher than the pull-up bar while maintaining a brace across your core. You can make a single-direction circle with your legs while keeping control. After a little pause, turn them the other way.
4. Toes to Bar
You’ve probably seen the toes-to-bar exercise on the workout of the day (WOD) if you’ve ever been to a CrossFit box, which is their word for a gym. Leap up and grasp the pull-up bar with your hands slightly wider than shoulder width apart. To raise your feet (and toes) up towards the bar, swing your feet back while tensing your glutes and core. Then, swing forward with your hips.
5. The Dragon Flag
This ab workout is appropriate for celebs. in the true sense. Bruce Lee himself designed it, and you may recall it from the training montage in the fourth Rocky film.
Lying faceup, grasp the Pullup & Dip bar over your head while it’s secured at a low height close to the ground. Lift your body off the floor or bench by tightening your abdominal muscles and swinging your legs a few inches off the ground. Your core strength has lifted you off the ground. Return to your lower position slowly.
6. L-hang
Hang from the pull-up bar, then tuck your knees up towards your chest and bend your legs, opening your shoulder blades back and down. Then, start the pullup by lifting yourself up to the bar. Maintain the tuck posture throughout, keeping your core tight. Lower yourself back down and untuck yourself into a straight-hanging position.
7. L-hang siders
Hang from the portable pull-up bar, with your hands shoulder width apart. Raise your legs up in front of you, creating a 90-degree angle at the hips. Without flinching or changing the angle of your hips, rotate your torso from side to side, first to the left and then to the right. Try to restrict the amount of movement in your chest and upper torso.
8. Windshield Wipers
Obliques are an often overlooked aspect of your six pack, but they assist to define and lean down your torso, resulting in a stronger and more stunning V-shaped upper body. While the windshield wiper workout is commonly performed on the ground, try it from the Pullup & Dip bar or our wall-mounted pull-up bar in USA for extra resistance from gravity, which helps you burn more fat and work your core harder.
Hang from the pull-up bar and elevate your toes toward the bar to form a pike stance. In this pike posture, move your legs back and forth gently and with control, just as a windshield wiper might.
9. Hanging Crunches
This pullup bar ab workout for abs is exactly what it sounds like: crunches performed while hanging from a pull-up bar. Hang vertically in a neutral posture, then tighten and flex your core like you would during a regular crunch. Bring your legs up and forward, bent at the knees. Pause, then straighten back into a hanging posture. Avoid the impulse to just drop your legs. Instead, drop them gently and precisely. Hanging crunches are one of the most challenging pull-up bar in USA workouts for abs!
10. Plank
Install the Pullup & Dip bar in a low dip position, approximately 10cm above the ground. Place your feet on the bar, simply allowing your toes to contact it. Your elbows should be behind your shoulders, supporting the upper body. Your forearms should be parallel or run up to each other, with hands touching. Engage all of your body’s muscles to build tension by aligning your upper body, hips, abdomen, and lower body and holding this posture as long as possible.
Conclusion
A pull-up bar stand is a flexible and inexpensive piece of equipment that can turn your house into a full fitness sanctuary. This post looked at 10 different workouts you can do with a pull-up bar stand that target different muscle areas and skills. There is something for everyone, from simple workouts like leg lifts to more complex movements like the dragon flag. Are you seeking for an appropriate pull-up bar to conduct these activities both indoors and outdoors? Pullup & Dip provides a variety of high-quality and creative pull-up bars. Go khanhtrinhvn and check them out now!