No one doubts the benefits of pull-ups on the horizontal bar. They strengthen the muscles of the arms, back and shoulder girdle. But there is also a benefit to simply hanging from the bar. However, visas are contraindicated for a certain group of people.
From a medical point of view, hanging on a horizontal bar helps with various diseases of the spine: scoliosis, osteochondrosis, posture disorders and many others. These diseases often occur in people with a sedentary lifestyle. Many people use hanging bars on the bar as a prophylaxis of such diseases, as well as in combination with other physical exercises in order to improve their posture.
How to hang correctly
When hovering for medical and preventive purposes, it's important to do it right First of all, it is contraindicated for people with a sore back and the elderly to jump abruptly on the horizontal bar and jump off it. It is necessary to select the height of the projectile in advance so that the student can reach the crossbar with arms extended upward, standing on his toes. In this case, you can slowly hang on the projectile and smoothly return to its original position. Thus, the spine gets rid of too sharp and rigid stretches, loads and squeezes.
Hold the bar with a straight grip when hanging. Hands should be shoulder width apart. Concentrate on your breathing, breathe only from your belly. Relax your arms, shoulders, neck, waist, and legs. In no case do not throw your head up - this is fraught with injuries to the cervical spine. But also do not lower it down. If, while hanging, there is a feeling of stretching the spine, then everything is being done correctly.
Many doctors recommend not just hanging on the horizontal bar, but also complementing it with slow rotation of the hips around its axis in one direction and the other, smoothly moving the legs forward, backward and to the sides. This kneads the intervertebral cartilage well.
Persons suffering from joint diseases should first consult a doctor. Otherwise, the loads while hanging on the horizontal bar can aggravate the course of the disease.
Practical benefits of hovering
Hanging on a horizontal bar stretches the spine, which helps to increase the height of adolescents and in some cases adults. It has been experimentally proven that with daily hanging on the crossbar, you can grow 3-5 cm.
Athletes who experience regular stress on the muscles of the back are advised by coaches to perform hangs on the bar after training. This simple exercise stretches and strengthens the lats and muscles of the back, relieves tension and helps to relax them. For the same purposes, hanging is useful for those experiencing back fatigue after prolonged sedentary work or physical fatigue.
If there is no horizontal bar at home, at work, or in the yard, hang on everything that you can grab onto. On a door, on a beam, on a rope, on a pole. It will be difficult to pump up the muscles of the hands, but the spine will be beneficial.
Another beneficial effect of hanging from a bar is to significantly strengthen the hands, muscles and tendons. As a rule, people who are far from sports find it difficult to hang on the horizontal bar for more than 1-2 minutes. After a month of regular exercise, this time increases to 5 minutes, the grip strength increases significantly, and friends note that the handshake has become iron.
