Pulling up on the horizontal bar is one of the most common physical exercises. Still, because the horizontal bar is the simplest and most affordable simulator. At home, one crossbeam, fixed in the doorway, is enough - and the horizontal bar is ready. Pull-ups on the horizontal bar significantly strengthen the muscles of the arms and not only.
To get beautiful and prominent muscles, you need to train for a long time. Moreover, in especially advanced cases, it may take more than one month before a person learns to do at least 5-7 pull-ups. Here you need to focus on the long term.
Instructions
Step 1
Here's what you should pay special attention to when exercising on the horizontal bar:
You need a secure grip. The brushes should wrap tightly around the bar. The thumb, regardless of the grip, should be down;
Correct breathing: when lifting, exhale the air, when lowering, inhale.
Smoothness of pull-ups. Avoid jerks, pull yourself up smoothly.
Descent control.
Step 2
Pull-ups not only strengthen the muscles in the arms, they also help improve posture, along with swimming. These types of physical activities that can benefit the spine are also the most readily available.
Step 3
There is another exercise that is associated with a horizontal bar and can serve as an alternative to pull-ups. This is hanging on a horizontal bar with simultaneous counterclockwise rotation around the axis and along it, a very good and simple exercise that helps to relieve tension in the spine. After all, our spine straightens every night while we sleep, and also in a hanging position. Although, of course, it is impossible to hang on the horizontal bar for hours, you can do it regularly. As a result, you will have a straight back and beautiful posture.
