The horizontal bar is one of the most common projectiles for the development of agility, strength, strength endurance and other physical skills. It can be found in any stadium, in the courtyards of various educational institutions and houses, in all gyms, etc.
Instructions
Step 1
With the help of a horizontal bar, you can pump all the muscles of the upper body - arms, neck, back, chest, abs. Different exercises on the horizontal bar are designed to develop different muscle groups. One of the basic exercises, pull-ups, is designed to pump the muscles of the biceps, triceps and latissimus dorsi. However, pull-ups have different options.
Step 2
Reverse grip pull-ups increase the load on the biceps. The grip width should be medium or narrow. Be sure to control the adduction of the shoulder blades and abduction of the shoulders. Wide-grip pull-ups to the chest or behind the head increase the load on the latissimus dorsi. The main thing when pulling up is to make movements smoothly, without jerking. Narrow, straight grip pull-ups put more strain on the deltoid muscles, especially on their front lobes. For better development of these muscles, you need to pull up almost without stopping between them, trying to reach the middle of the chest to the crossbar.
Step 3
For the development of chest muscles, push-ups on the horizontal bar are intended. Make an overturn or force lift on the bar and from the top position begin to lower and raise your torso. At the same time, the grip should be wide, and the movements should be slow and even. Inhale on the descent, exhale on the ascent. Try to keep your balance. This same exercise, performed with a narrow grip, perfectly develops the triceps and the internal lobes of the pectoral muscles.
Step 4
To develop the press in the hanging on the horizontal bar, lift your straight legs up to the bar. For the development of the oblique muscles of the abdomen, the legs can be raised not only straight, but also to the right and left shoulder. To burn fat, lift your legs at a 45-degree angle and try doing circular motions with them. Also, for training, the abduction of the legs to the sides, twisting the body in the hanging on the horizontal bar are useful. The last exercises listed are not very stressful and are intended for unprepared people.
Step 5
To train muscle relief, do rolls. Pull yourself up on the horizontal bar and in the upper position, straighten one arm, shifting to the side. After that, straighten the other, rolling smoothly in position, pulling up. The same rolls can be done after performing a lift with force - they perfectly pump up the triceps.
Step 6
Do not underestimate the horizontal bar for muscle development. Classic wide-grip pull-ups with a kettlebell or a barbell pancake suspended from a belt are a powerful exercise for increasing back muscles. It is difficult to perform, but highly recommended for many bodybuilders who are in a crisis, when the increase in load does not give additional muscle growth.
