Would you like to strengthen your upper body and core muscles, while improving your flexibility and breathing? Here’s how to do it, in the time it takes to boil a kettle
s a species, we humans have been hanging around for quite a while. Scientific opinions vary on when our ancestors stoppedthat our rotating shoulders and extending elbows first developed to help us climb more efficiently, and we’ve never completely given it up.
Firstly, and maybe most obviously, hanging demands a fair amount of grip strength. This isn’t just about opening jars –suggests that a good grip is a solid biomarker of ageing, and a predictor of future illness or disability. What isn’t completely clear is which way the causality in this relationship goes.
So where do you start? First, you’ll need somewhere to hang out. If you can manage it, the best option is to get a bar that will let you do pull-ups in your house – there are plenty of options to fit most doorframes, ranging from removable-in-seconds to semi-permanent. “I have one on my landing and it makes it really easy to do a minute hang in the morning and one at night before bed,” says strength and movement coach.
“You can adjust the resistance by having the bar or rings at a lower height, or a small step underneath you, so that your feet can touch the ground in a squat position,” says personal trainer Amanda Grimm. “You can adjust the intensity by gently lifting your feet up until you have just your toes on the floor.”It’s also worth spending a bit of time on both “passive” and “active” hangs, says Nicholson.
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