The horizontal bar is a crossbar fixed on two vertical posts at a height of about 3 meters. Despite its simplicity, the number of elements that can be performed on it continues to increase. But there are basic ones on the basis of which the rest are built.
Instructions
Step 1
Classes on the horizontal bar are intended not only for the muscles of the arms or abdomen, but also for everyone else. Even someone who has never done this before can master them.
Step 2
The first and most famous exercise to start with is the stretching. In addition to strengthening muscles, they have a beneficial effect on the condition of the spine, back and the body in general. If you have never stretched before, then weigh on the horizontal bar, increasing the time. Remember to keep the bar under your chin. To do this, jump or ask a friend to help you. When this action is not difficult for you, try to pull up. Not necessarily a lot. Start small. The main thing here is regularity. For a month, it is quite possible to increase the amount from 2-3 to 10-12 times.
Step 3
The upside-down lift is the simplest action that can be done when the number of stretches reaches 6-8 times. To do this, you need to swing slightly and throw your legs over the bar. The main thing is to bring them to a vertical position, after which they themselves will roll over the horizontal bar.
Step 4
After you stretch 10 times, you should master the exit with strength on one and both hands. To do this, pull yourself up, make a flag on the crossbar. This will be your dominant hand at right angles. Next, throw another one and make the final dash. Exercise with both arms is harder as it requires sharper and faster movements.
Step 5
The admiral's exit should be done after the previous elements have been mastered. Grab the bar with one hand with straight grips and the other with reverse grips. Pull up and place the flag on with your dominant hand. Rotate your body 180 degrees while placing your other hand on the bar. Thus, you will find yourself with your back to the horizontal bar. It remains only to make an exit by force and sit down. After the first exercises, the hands may hurt, but this is normal. Over time, they will get used to it and the exercise will be easy.
Step 6
It is also worth paying attention to the "sun" and "moon". They represent turns around the bar on straightened arms. "Sun" is turned forward, "moon" - back. The last element is considered to be lighter, since it is easier to help with the legs in an upright position to lower back. This exercise should be done from the position taken after exiting with force. In addition, it is not recommended to perform it without insurance.
