Horizontal bar – a large shell for the development of the whole body. You will find it in abundance in the courtyards of the street, the school grounds or you can build a personal one – at home.
On the horizontal bars you can do a variety of exercises, but the classic one is getting up. By hanging on the crossbar once, you will perform a full assessment of your physical condition and body weight for muscle development.
The program of squeezing the bar is not as simple as it might seem. Exercises with their own weight require adhering to certain techniques and rules.
Horizontal bar for beginners – the best tool to improve the figure. In addition to the corrective function of the projectile, it will help to maintain the functional state of the spine, since the spine is still healthy: a young and healthy body. Also, by doing in the bar, you get the following bonuses:
- Strengthening joints and ligaments.
- Increase strength and endurance
Regular training will make your body change right in front of you, you will get powerful muscles in your back, arms and shoulders. It is possible to begin the study of individual bundles of muscles with flexions with different grip widths.
What newcomers need to know
How to practice in the horizontal bar: an issue that worries all beginners. For those who have never tried to do exercises on this projectile, a technique called negative repetition will help start. To do this, it is necessary to take the position that the pull-up has already been completed.
To do this, stand on a chair and fix with your arms bent and your chin on the crossbar. Try to descend slowly from this position and take the initial position, resting your feet on a chair or bench.
At the beginning, it is sufficient to do the exercise in 3 series, 3-5 times.
If you can not catch up once, ask for help from outside. In this case, the assistant will provide support during the exercise, standing behind you.
Dumbbell exercise will help strengthen the muscles, and a tape expander shows up well at home.
For beginners, the exercises should be done slowly and carefully, as sudden movements can damage the ligaments. Any training program should start with a full 15 minute workout to warm up the muscles.
For this stretch adjustment or any cardiovascular complex.
Novice athletes are particularly concerned about the issue of muscle pumping. During a workout on the horizontal bar the following muscles are loaded:
- the widest spinal muscles
- deltoid muscle.
Even the abdominals can be worked on the bar, doing push-ups with a coup d’etat or a corner for exercising.
To get the best effect in a short time, you should familiarize yourself with the basic rules for doing push-ups:
- The exercise is done solely by the work of the muscles, without the need for swing, using the inertia to lift
- go up and down slowly
- at the end point of the chin hold on the bar
- Hold the bar firmly and keep your hands dry.
However, in the technique of performing each exercise, there are some nuances.
Place your hands on the crossbar as close as possible. Often, in this position there are painful sensations in the elbows, if present, extend your arms at a distance from the palms to each other. For the comfort of bending your legs, you can place your ankles on top of each other.
While keeping your elbows in a tight position, bend your elbows and begin doing push-ups. Lift until the chin appears on the crossbar.
Go down slowly and take a break for a few seconds. During your training, your back should be straight and your legs still.
Pull the head
To perform this exercise correctly, you must take the wide grip of the crossbar. At the highest point of tightening, the crossbar should be at neck level. During this exercise, much more muscle is tensed than when classic techniques are performed.
For best results, you can alternate the usual wide grip and the head stretch.
The lift with a reverse grip can be done in two ways: with a wide and usual hand adjustment. In any case, the palms should be pointing inwards.
When they perform the larger muscles and biceps are resolved.
The wider the hands, the greater the load on the muscles. This exercise is suitable for directed pumping, since the area in which attention is focused will experience more stress. The narrow grip allows you to pump your biceps with maximum speed.
When performing, strive to touch the bar with your chest.
In addition to increasing muscle mass, you can achieve this with the help of a horizontal bar to increase growth! No matter how great it sounds, but it is proven that with regular exercises you can stretch the body 5 cm or more. Such techniques include free vision, while the body and spine stretch under their own weight.
At the same time, you can make movements with your feet or turn your torso sideways, which helps achieve a better effect.
The beginner exercise program should not include many repetitions and approaches in the initial stages. Start small, only 1 or 2 exercises. One of the requirements that should be emphasized in any training at the bar is a slow implementation.
So you can not only use more muscles, but also improve the technique.
Systematic exercises will allow you to increase strength and endurance. After that, it begins to gradually increase the number of repetitions.
And remember: your possibilities are endless!
The training program that uses a horizontal bar, like any other physical activity, has its own contraindications. Leaving classes at the bar is mainly for people with the following diseases:
- scoliosis (curvature of the spine)
- Protrusion (first stage of the formation of hernias).
In the presence of osteochondrosis, it is also necessary to carefully consider the training. However, with proper performance, classes will be able to get rid of the pain and significantly improve the condition by stimulating blood circulation.