You don't have to wear a barbell in the gym to get a sculpted body shape and build muscle strength. You can get a beautiful body with the help of ordinary but regular exercises on the horizontal bar. The main thing is not to be lazy, but to confidently and firmly go towards the intended goal.
Instructions
Step 1
Pull-up workouts include pull-ups to the chin with a narrow grip. This exercise is performed due to the abdominal press, muscular effort of the arms and rectus muscles of the back. The forearms, biceps, small and large shoulder muscles are also trained. The training program includes this exercise first. When pulling up, you can arch your back and touch the crossbar with your chest, but it is much more effective to keep your body strictly vertical.
Step 2
The following options for pull-ups on the horizontal bar are: a narrow grip on top, a different grip, a narrow parallel grip, pull-ups to the sternum, medium parallel grip and pull-ups for the subscapularis muscles. To maximize your pull-ups, pay attention to the muscle time under load. If you can only pull up three times, do three reps, but then lower yourself down for half a minute. Focusing on a subset of repetitions leads to increased results.
Step 3
To make a sculpted and beautiful abs, do the "corner" exercise in the hang with raised legs. Almost everyone can do it, it does not require special training. With regular exercise and due diligence, you will get a beautiful body. Grab the horizontal bar with a medium grip (shoulder-width apart) and raise your legs to a right angle. It is desirable that the legs are straightened. Do three sets of ten to fifteen times.
Step 4
The next exercise is quite difficult - hanging on one arm, but it perfectly strengthens the forearm, biceps and back. Pull up on both hands, while opening your palms towards you. Lower one hand and try to hold for the maximum number of seconds. Perform this technique in three to four approaches once a week (not more often, since this exercise puts a lot of stress on the hands).
Step 5
Medium grip pull-ups develop your back muscles. Grasp the horizontal bar with a grip equal to the width of your shoulders and hang with your legs crossed and your back arched. Pulling up, bring your shoulder blades together and try to touch the crossbar with your upper chest. At the lowest point, fully straighten your arms, this will contribute to an excellent stretch of the spinal muscles. Pull-ups with a reverse middle grip develop the lats of the back (this grip is equal to the width of the shoulders, but at the same time the palms are turned towards themselves).
