Exercises on the horizontal bar help to improve posture, activate almost all muscles, from the forearms to the buttocks. On the horizontal bar, you can adjust the degree of load and work out specific muscles.
Instructions
Step 1
Hang on a horizontal bar, bending in your back, keep your legs crossed and bent at the knees. Keep your hands wider than your shoulders, lower your shoulders and pull back, pull yourself up, bringing your shoulder blades together. Having reached the top point, touch the bar with your lower chest, and bring your chin above the bar.
Step 2
Pull up in the previous way, but touching the bar at the top of the lift, not with the lower, but with the upper chest and reducing the distance between the hands to shoulder width.
Step 3
Hang on the bar and extend your straight legs forward, hold in this position as long as possible. Repeat the exercise after a short pause, it will help you achieve a beautiful embossed press.
Step 4
Pull up on both hands with your palms facing you, bring your knees to your chest and hang in this position. The exercise trains the muscles of the chest, back and abdomen.
Step 5
Pull up on both hands with your palms facing you, then lower one arm and hold on to the other as much as you can. Take 3-4 sets.
Step 6
Hang on the bar, make a corner with your feet, then pull yourself up and swing your legs over the bar. As a result, you should be in the same position as when leaving on two hands. This exercise is called a lift-overturn, with its help you can pump up the abs, arm muscles and develop coordination of movements.
