Exercising on a horizontal bar helps to develop the muscles of the upper body as well as working with a barbell. In addition, such exercises effectively strengthen the back, develop strength and endurance, because in this case you have to work with your own weight.
Pull-ups on the horizontal bar
Pull-ups on the horizontal bar allow you to develop the muscles of the arms and back: the broadest, large round and rhomboid muscles, pectoralis major and minor, biceps and triceps. You should start with the most common exercise - pull-ups with two hands with a wide upper grip. In this case, the movements should be done slowly and evenly, straining the muscles of the back and arms. Keep your back perpendicular to the ground.
After you have mastered a simple pull-up, you can move on to a more complex one. Grasp the horizontal bar with an overhead grip with one hand and the vertical bar as low as possible with the other. Pull up a few times, and then switch hands by moving to another corner of the bar. This exercise is especially useful in adolescence, when posture is still being formed.
To strengthen your back and shoulder muscles, do an exercise to pull your chest up to the bar. To do this, grab it with a wide lower grip and stretch your torso, trying to touch the bar with your chest. In this case, you need to try to bend your back, relax your biceps as much as possible and bring your shoulder blades together.
You can train the lats, round, trapezius and subosseous muscles using pulling up behind the head. That is, the crossbar should end up behind the head at the level of the neck. However, this exercise must be performed after all the others have been mastered, since it refers to a rather traumatic one. In this case, it is necessary to constantly monitor that the body is strictly perpendicular to the ground, and the upper grip should be as wide as possible.
To increase biceps, you need to pull up with a lower narrow grip. In this case, you must try to reach the bar with your chest. And to increase the triceps, you need to grab the bar with a neutral grip, when one fist is directed to the right, and the other next to it to the left. During pulling up, the head must be taken to one side, then to the other.
Do not expect quick results, as the horizontal bar is a rather difficult projectile for a beginner. Be patient, gather your will into a fist, and each time try to pull yourself up one more time. At the same time, it is useful to put on special leather gloves on your hands to protect them from corns and damage, and on the lower back - a wide belt that protects the muscles from stretching. You can buy them at a sports store.
Exercises to strengthen the abdominal muscles
The horizontal bar is also suitable for strengthening the abdominal muscles. To do this, you need to hang on the horizontal bar, grabbing the crossbar with an upper or lower grip and raise your extended legs so that an angle of 90 degrees is obtained between them and the body. In this case, it is useful to fix the position of the legs at the top point for a couple of seconds. You can also pull your knees up to your chest, but keep your back straight.
