Monkey bars are equipment in the jungle gym, which is made of pipe or metal material used for hanging or climbing as fun or like exercise. You can either climb, hang or just chill on those bars. Kids love to be there on monkey bars. It was invented long back in the 1930s and they surely give you some monkey instincts. Children love to swing on them and they have been part of the jungle gym for many years.
In playgrounds, monkey bars have been surrounded with some protected material to prevent injury. Swinging upside down often appeals as fun but it also has good benefits. It’s more like a fun workout done on the playground and even gym these days. They significantly improve the strength of your upper body and core too. Performing such fun exercises in the environment is the key to healthy living. If you are bored of going to the gym or want to relish back your childhood memories, of swinging and hanging on the ground then it’s time to go flashback and also get the benefit of enjoyment. Let us see some fun monkey bar exercises that you should try once.
Monkey Bars Workout
Hanging Leg Raises
The most common form of monkey bar workout is hanging leg raises. Make sure that the bar is strong. Beginners can start doing this by doing pullup positions. When you lift the feet from the ground, exhale and start moving your legs by reaching them in front of you. Strive to bring the legs to your elbows parallel to the ground. Slowly return them to the initial position. The pelvic tilt position is the key maintenance and forming it correctly to achieve the maximum benefit of hanging on monkey bars.
Side Swinging Pullups
It is a calisthenics workout on monkey bars that focus more on the shoulder, biceps, and forearms. You have to perform chin-ups sideways on the bar. Hold the bar with an overhand strong grip. Palms should face forward. With a protruding chest, make a slight arch on your back. Slowly breathe out and start lifting your body upwards to the monkey bar.
Pause for some moment and then slightly lower your body. Raise your body again and try to move it to the right side making your chin above the bar. Lower your body again and then proceed to the left side. In this way, sideways pull-ups help you to achieve major fitness goals on monkey bars.
Skin the Cat
This workout style looks like a monkey hanging and making fun on the bar. You can do them with gym rings too. If you want to advance in this form, then first try to learn the front lever, it will be easier to do skin cat later. Try to hang on the bar and bend down with palm and bar facing against you. Lean on your back. raise your legs and hips and tuck them till your chest. Move your legs out and lower them in a straight. Do this rep 5-6 times.
Monkey-Method Ice Cream Maker
The name sounds funny and interesting but ice cream maker is overall good for your back and legs. It is a hybrid version of pull-ups and hollow body rocks. They target several muscles like obliques, back, triceps, lats, chest, and biceps at the same time. The movements are similar to the front lever workout. For doing this, the position of your hands should be slightly more than shoulder-width apart.
Pull your body up to the chin up and slightly drop back by bringing your legs parallel to the floor. You should raise your hips with fully locked up arms. Rotate and then come back to the normal position. Complete it with 5 reps and sets for 5 mins on the monkey bars and see the results.