Hometown: Madison, WI
What to Expect During Hayden’s Classes: I see fitness as something to have fun with, so that’s how I approach teaching! Jam out to some fast music, push your limits, and finish smiling and sweating.
Favorite Quote: “…Surfing’s not a sport, it’s a way of life, it’s no hobby. It’s a way of looking at that wave and saying, “Hey bud, let’s party!” -Jeff Spicoli
Outside ENRGi: Overstaying my time at coffee shops, going to the movie theater, and making bad (see answer below) decisions with friends.
Guilty Pleasure: Getting regrettable tattoos.
Exercises on the horizontal bar will add variety to your abs training. The horizontal bar allows you to use the muscles of the press and at the same time work out the muscles of the chest, arms and shoulders. The standard exercise for the press on the horizontal bar is lifting the bent legs. Once you have mastered this exercise, you can move on to more complex ones.
1. Lifting bent legs
Lifting bent legs
Start your workouts with this simple exercise before you practice the others.
How to perform
Grasp the crossbar, placing your palms slightly wider than shoulder width apart. Your feet should not touch the floor. Bend your knees and press them to your chest, then lower your legs. Try to do 15 reps per set.
The Council
Avoid swinging. As you raise and lower your legs, try to keep your body still. To train the obliques, pull up your knees with a right and left slope in turn.
2. Exercise ” corner»
Exercise ” corner»
Exercise “corner” (lifting straight legs) exerts additional pressure on the discs of the spine. If you have problems with your back, lift your bent legs.
How to perform
Grasp the crossbar, placing your palms slightly wider than shoulder width apart. The feet should not touch the floor. Keep your feet together, lifting them up until they are parallel to the floor. Pause in the upper position. Lower your legs. Do 8 to 12 reps.
3. Lifting the legs up to the crossbar
Lifting the legs to the crossbar
Without bending your knees, lift your feet up to the crossbar.
How to perform
Grasp the crossbar, placing your palms slightly wider than shoulder width apart. The feet should not touch the floor. Lift your feet until your toes touch the crossbar. Keep your legs together and straight while lifting. Lower your legs down. Try to do up to 12 reps per set.
The Council
Complicate the movement: when your toes touch the crossbar, lift your legs even higher so that your hips touch the horizontal bar.
GetActive Force Multi Wall Bar Exercises
4. Windscreen Wipers
Train the obliques of the abs using this movement. Control the lift and swing your legs. Strain the press, do not let inertia control the swing.
How to perform
Grasp the crossbar, placing your palms slightly wider than shoulder width apart. Your feet should not touch the floor. Tighten your abs. Keep your feet together, lift them up so that they are above the crossbar.
Then lower your legs forward and slightly to the right until they are in a position parallel to the floor. Then pull your legs up to the center again. Similarly, lower your legs forward and slightly to the left. Do 3-5 reps for each side.
5. Exercise ” metronome»
Exercise ” metronome»
This exercise is very difficult. Go to it only after you manage to master the previous ones.
How to perform
Grasp the crossbar, placing your palms slightly wider than shoulder width apart. Your feet should not touch the floor. Keep your feet together, lift them up so that they are above the crossbar.
Start lowering your straight legs clockwise to the left for as long as you can and return back to the rack. Perform up to five rotations in one direction, then switch to the other (counterclockwise).
The Council
If the crossbar is slippery or your grip strength is not enough for long exercises, use special straps to hang from the rack. Fasten the straps around the crossbar and place your wrists in them. Make sure that the insurance is working by performing any of the suggested exercises.