A horizontal bar is a simple sports equipment that can be installed even in an ordinary city apartment. Pulling up and hanging on a horizontal bar are exercises that allow you to use entire muscle groups, such exercises are very useful for girls.
Exercises on the horizontal bar are useful for maintaining good posture and maintaining muscle tone in the arms. Also, regular hanging on the horizontal bar strengthens the back and helps prevent many diseases of the spine associated with poor posture.
Exercises on the horizontal bar that do not require physical training
Simple exercises for girls, which need to be done at least three times a week, will gradually train your arms, strengthen your abs and back, and tighten your chest. A noticeable result from exercise will not appear immediately. To achieve visible results, you need to spend a lot of time and effort. To achieve the best effect, training on the horizontal bar should be combined with running and gymnastics. But the most important assistant on the way to an ideal figure is the desire to go in for sports and motivation.
For the press
This simple exercise is done in three sets. In one approach, it is recommended to repeat the exercise at least eight times, gradually increasing the number of repetitions.
Starting position: you need to grab the horizontal bar with your hands, keeping your palms shoulder-width apart. Movement: straight legs must be smoothly raised in front of you and lowered. After three approaches, it is recommended to hold the legs raised in front of you for a few seconds.
Side press
To tighten the lateral abdominal muscles, it is necessary to lift not the outstretched legs, but the knees. The knees should be raised alternately in opposite directions, that is, the right knee should be directed towards the left chest and vice versa - the left knee should be directed towards the right chest. It is better to do the maximum number of approaches, as far as strength is enough.
To strengthen the muscles of the chest
To tighten the chest, it is enough to perform regular pull-ups on the horizontal bar. Pull-ups should be smooth. You should start training with one approach per week and do no more than ten pull-ups in one approach. After a week, the number of approaches can be increased to two. You can hold on to the horizontal bar both with a reverse grip and a direct one.
For back muscles
The most basic exercises are very beneficial for the back muscles and maintaining good posture. If you just hang on the horizontal bar for several minutes a day, then this is quite enough to maintain the tone of the back muscles. It is better to perform the exercise as follows: hang for 10-20 seconds with a break per minute. The exercise should be repeated no more than ten times in a row. Five approaches are enough to start.
