A horizontal bar is a sports equipment that uses the body's own weight. It can train the muscles of the whole body as effectively as in a gym with a barbell. Plus, outdoor sports are great for your health.
Classes on the horizontal bar: features of execution, basic exercises
Be sure to start exercising on the horizontal bar with a warm-up - warm up your muscles and ligaments well to avoid injury. You can do squats, arm swings, bends, etc.
You can pump different muscle groups on the horizontal bar on different days or make a complex that covers all muscle groups at once. The optimal number of sessions is three times a week, given the fact that the body needs rest and recovery between workouts. Having compiled a complex in which all the exercises are clearly described, their sequence and the number of repetitions, start training. You can also find a ready-made training method. The choice of a set of exercises, the number of approaches and repetitions depends on your individual physiological characteristics.
To train the biceps on the bar, take the starting position: grip to yourself, legs slightly bent at the knees and tucked in. Pull up smoothly to the chin, while the distance between the hands should be about 30 cm. The back can be inflated by pulling up both to the chin and to the back of the head. In this case, you can alternate approaches and even repetitions. The wider the grip, the more the back is included in the work.
The next effective exercise for pumping muscles on the horizontal bar is pulling up on the crossbar with a different grip, with a change in the position of the hands in each approach. That is, the hand of one of your hands will be directed towards your body, the other - away from you. With this, you can pull up as usual. This technique provides a load on the arm on one side of the torso and on the back on the other. For even more effective back pumping, you can re-equip the horizontal bar by welding diagonal crossbars in its corners. They will allow for an angular grip.
Having pumped your back and biceps on the horizontal bar, start training your triceps. To do this, as if sitting on the bar and holding onto it with your hands, slowly lower yourself down 20-30 cm, then stop and go up. This exercise is quite traumatic, so it is best to do it with a partner.
Swing the abdominal muscles by lifting straight legs in the hang or knees to the chest. The number of repetitions in one approach depends on your physical capabilities and can be from 20 to 40, the number of approaches - from 3 to 6. Finish the workout with a hang on the bar, stretching and relaxing the muscles. This stage takes on average 5-7 minutes.
Useful Tips
If you feel that your own weight is not enough for a good workout of the muscles, try using additional weights that can be attached to the belt. Use leather wristbands when working on the bar. This will improve your grip and prevent the muscles from stretching.
It is better to train on the horizontal bar in pairs; on the last repetitions, your partner will help you overcome the dead center - such training is considered the most effective. Try to do the exercises without jerking, going up and down smoothly. Remember that negative movements or lowering the torso are the same work as raising it. Monitor the quality and purity of your exercise. It is also important to ensure that you have enough protein, fat, carbohydrates, and vitamins in your diet.
