JOIN THE 28-DAY HANGS CHALLENGE: [ Ссылка ]

Become a VIP member for ad-free bonus content like training plans & challenges plus other exclusive perks: [ Ссылка ]

View our members-only video playlist: [ Ссылка ]

RECOMMENDED VIDEOS:

Ultimate Pushup Guide: [ Ссылка ]

Ultimate Farmers Walk Guide: [ Ссылка ]

Fix Posture in Record Time: [ Ссылка ]

Top 40 Exercises at Home: [ Ссылка ]

Worst Abs Exercise Ever: [ Ссылка ]

Top 10 Reasons to Hang Daily! The BJ Gaddour Podcast from BJ Gaddour, former Men's Health fitness director, MetaShred creator & author of Your Body Is Your Barbell.

Hanging from a bar daily, also known as passive hanging or dead hanging, can provide numerous health benefits. Here are 10 reasons to consider incorporating it into your daily routine:

1. Improves Grip Strength: Hanging from a bar helps to strengthen the muscles in your hands and forearms, enhancing your grip strength. This can be beneficial for other exercises and daily activities that require strong hands.

2. Enhances Shoulder Mobility and Flexibility: Hanging can improve shoulder flexibility and range of motion by gently stretching the muscles and tendons in your shoulders, helping to maintain joint health and prevent injuries.

3. Decompresses the Spine: Hanging allows the spine to decompress, relieving pressure on the intervertebral discs. This can help alleviate back pain and improve overall spinal health.

4. Strengthens Core Muscles: When you hang from a bar, your core muscles engage to stabilize your body, leading to improved core strength over time.

5. Improves Posture: Regular hanging can help correct poor posture by stretching and strengthening the muscles responsible for maintaining an upright stance.

6. Prevents and Reduces Shoulder Impingement: Hanging can help create space in the shoulder joint, reducing the risk of impingement and relieving discomfort for those who suffer from shoulder pain.

7. Promotes Healthy Shoulder Joint: Hanging helps maintain the health of the shoulder joints by promoting the circulation of synovial fluid, which lubricates the joint and reduces the risk of arthritis.

8. Enhances Upper Body Strength: Over time, hanging from a bar can help build upper body strength, particularly in the shoulders, back, and arms.

9. Improves Mental Focus and Stress Relief: Hanging can be meditative, allowing you to focus on your breathing and relax your mind, which may reduce stress levels.

10. Aids in Injury Prevention and Rehabilitation: Hanging is a low-impact exercise that can aid in recovery from certain injuries by promoting blood flow, reducing muscle tension, and gently stretching muscles and joints.

Incorporating bar hanging into your daily routine can help you improve your overall fitness, prevent injuries, and maintain mobility as you age.

28-DAY HANGS CHALLENGE OVERVIEW

Goals:

- Increase hang time
- Build back, biceps & forearms
- Sculpt superhero shoulders
- Lay foundation for pullup mastery
- Get gruesome grip & core strength
- Improve posture & ease back pain

Highlights:

- 28-day progressive program
- Daily instructional how-to video
- Daily exercise variation
- Beginner regressions & modifications
- Weekly movement progression
- Daily support from BJ

Details:

- Commitment: 5-10 minutes/day minimum
- Equipment: row bars, TRX/gymnastics rings & pullup bar
- Do just this or add/blend it to your current routine

JOIN THE 28-DAY HANGS CHALLENGE: [ Ссылка ]
00:00:00 Introduction
00:00:43 Bridge Hangs
00:13:20 Self-Assisted Hangs
00:25:20 Unassisted Hangs
00:40:21 Self-Assisted 1-Arm Hangs
00:51:35 Inversion for Spinal Decompression

свернуть