Many people know that on the horizontal bar you can not only pull yourself up. The horizontal bar is a universal device for working out many muscle groups. This article will describe how to work out the abdominal muscles using a horizontal bar.
The advantage of doing abdominal exercises on a horizontal bar has its advantages over other exercises, such as crunches on the floor or on a bench. First, there is a large range of motion; secondly, it is a much greater burden. Both that and another increase the effect of classes. That is, with the help of a horizontal bar, the press can be pumped up much faster than with the help of classical exercises. Experienced athletes advise to train the lateral abdominal muscles in the hang, as it is much more effective.
There are certain rules for training abdominal muscles:
1. The grip when hanging should be strong, and the thumb should be down.
2. Be sure to watch your breathing. When exercising, exhale; when relaxing, inhale.
3. The exercise should be performed without jerking movements - slowly and smoothly.
4. In order for the press to work, you need to focus not on the hands, but on the press and hips.
Just be sure to keep in mind that before doing exercises on the horizontal bar, you should strengthen the ligaments of the arms. Therefore, you first need to train the forearms and shoulders.
Basic ab exercises:
1. A common exercise is the corner. Lower and raise your straight legs. This engages the abdominal muscles. If desired, you can complicate the exercise - raise straight legs at an angle of 90 degrees and hold them in this position.
2. Hanging crunches - great for training the oblique abdominal muscles. It is necessary to raise the legs bent at the knees to the chest, but not straight in front of you, but bringing them out to the right and left.
3. Raising the legs on the bar. The most effective, but at the same time the most difficult way. The exercise is performed as follows: slowly raise straight legs to the crossbar and just lower it slowly. You need to perform this exercise before burning in the abdominal muscles at least three times a week, as often as possible. The reward for this will be a beautiful toned press, as well as an improvement in the general condition of the body.
