Miami Women-Only Fitness Bootcamp

…DEAD HANG that is!

CHALLENGE ALERT!  CHALLENGE ALERT!  CHALLENGE ALERT!

FIRST, do you want to improve your upper body strength?
If so, READ ON:

HELLO AUGUST!   This month’s challenge, is the DEAD HANG CHALLENGE!  The dead hang exercise is a simple exercise that involves hanging from an overhead bar.  It’s very deceptive, like you’re just ‘hanging around’, but it’s a lot harder than it looks.

There are numerous benefits that will be gained from mastering your dead hang:

• improved grip & forearm strength
• fascial fitness (connective tissue that joins all your muscles, tendons, ligaments & bones)
• stronger upper back
• spinal decompression
• improved shoulder (rotator cuff) strength and range of motion,
• improved posture
• un-tightens the lats!!! (big back muscle that is often tight and limiting)
• improved core & abdominal fitness
• a boost in your mental game.

More so, it is the first recommended progression exercise for the pull-up.  The muscles involved include primarily your hand and wrist flexors, your forearm muscles, your shoulders (specifically your rotator cuff), your upper back and your core stabilizers.

Follow the daily guidelines I have outlined for you.  Get through the hang time required each day – starting with DAY 1.  On the days when your grip is not strong enough, hold on as long as you can and when your grip fails, get back up and resume hanging until the time is up.  DO NOT give up without putting forth the effort & time required each day!  By the end of this, you will feel so much stronger and fitter.  Come on ladies!  Our upper bodies will thank us for this!

You can come to the gym anytime to put in the practice, or you can buy a bar and install in your own home.  They sell for $20-$30 from Walmart, Target, Amazon, etc…
They go in the door frame.  The best part is that the bar uses leverage to hold against the doorway so there are no screws and no damage to door.
For example:
Pull Up Bar

At the end of the 30 days, we will have a live competition of the longest dead hang, followed by a fun, HIIT workout!  Winner will get bragging rights, a WOFB t-shirt/tank top and a cash prize of $100!

How to enter??  Check your inbox ASAP*, look for an email called “CAN YOU HANG?”, read it thoroughly and reply!

Regards,
TEAM WOFB

P.S. IF YOU DO NOT RECEIVE AN EMAIL FROM US, COMMENT BELOW OR EMAIL ME AT RimaAvellan@gmail.com.

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