Discover the exercises available with your Elevation bars!
Handstand
Muscles exercised
Shoulders, triceps, back muscles, abdominal muscles, trunk stabilizing muscles.
Execution
1. Place your hands on the Elevation Bars, slightly wider than shoulder-width apart, and grasp the bars firmly.
2. Launch yourself by pushing firmly with your feet to raise yourself into the handstand position.
4. Slightly bend the elbows to maintain balance and stabilize the position.
5. Tighten the abdominals and engage the core muscles to maintain a straight line from head to toe.
6. Hold the position for as long as possible, breathing evenly.
HSPU
Muscles exercised
Shoulders, triceps, back muscles, abdominal muscles, trunk stabilizing muscles.
Execution
Tips: Make sure you warm up your shoulders and wrists before you start. Use a wall to stabilize yourself if you're just starting out, and concentrate on control throughout the movement to avoid injury.
Handstand One arm
Muscles exercised
Shoulders, triceps, back muscles, abdominal muscles, trunk stabilizing muscles.
Execution
1. Stand between the Elevation bars at a distance that allows you to rise into position handstand.
2. Grip the bars firmly with both hands and pull yourself up to the handstand position.
3. Once in the handstand position, concentrate on balance and stability.
4. Slowly shift your weight onto one arm, slightly bending the other.
5. Keep your arm close to your body and hold the position as far as possible while keeping your body as straight as possible.
Tips: Use the bars to help stabilize the position if necessary, keeping the other arm close to the body to control the movement.
Planche
Muscles involved
Shoulders, back muscles, abdominal muscles, trunk stabilizing muscles.
Execution
1. Stand between the Elevation bars, grasp the bars firmly with both hands and place yourself in a plank position, arms straight and body erect.
2. Tighten the abdominals and engage the core muscles to maintain a solid, stable posture.
3. Maintain the position for as long as possible, breathing evenly.
Tips: Keep your body in a straight line and avoid letting your hips sag downwards .
Static knee raise
Muscles exercised
Abdominals, hip flexors, quadriceps, trunk stabilizing muscles.
Execution
Tips: Concentrate on controlling the movement to avoid swinging the body. If you're a beginner, start with dynamic knee lifts before progressing to a static position.
Push-ups
Muscles exercised
Chest, triceps, shoulders, trunk stabilizing muscles.
Execution
Tips: Concentrate on movement control to maximize muscle engagement. If you're a beginner, you can perform the exercise with your knees on the floor to reduce the difficulty. For an extra challenge, try slowing down the descent or adding a variation, such as archer push-ups.
Raised Foot Pumps
Muscles exercised
Chest, shoulders, triceps, trunk stabilizing muscles.
Execution
Tips: The higher your feet are, the more difficult the exercise, as it places greater demands on your shoulders and upper pectorals. No arching.
Mountain Climbers
Muscles exercised
Abs, hip flexors, quadriceps, shoulders, triceps.
Execution
Tips: Concentrate on speed and control while keeping your hips at a constant height.
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