Hello everyone, friends! Our healthy lifestyle marathon continues. ? And today's topic will be dedicated to the guys who want to start training on the horizontal bar.
Today it is not at all difficult to mount the crossbar at home or just go to the sports ground, which is in almost every yard. You do not need to buy additional equipment, since the exercises on the bar are performed mainly using your body weight.
What is useful horizontal bar
With minimal cash outlay, you will get an excellent result: the endurance of the muscles of the forearms will increase, and the figure will change for the better!
With regular exercises, your weight will decrease, and your breasts will strengthen - this is especially true for many girls. Your ligaments and joints will be strengthened. Being engaged on the crossbar, you will also be able to maintain the spine in excellent condition.
With a load, you use the pectoral muscles, triceps and biceps, as well as the muscles of the back. There are also special complexes for the abdominal press. Almost similar results can be obtained by doing on the uneven bars. And it is better to work in a complex.
Some time after the first workouts, others will notice changes in your figure, your torso will take on a more perfect shape, and your arms will be stronger.
For many, the question is very relevant, how to properly perform exercises on the crossbar for beginners? The seeming simplicity of execution is deceptive, it is important to know the technique and follow a few rules.
Before starting any physical activity, do not forget about the warm-up! I won't stop talking about it! Spend just 10-15 minutes on preparatory exercises for warming up.
Basic technique for beginners
If you've always walked past a sports field and aren't entirely clear on where to start exercising, the "negative reps" technique has been created for you. It is based on supposedly already performed pull-ups. To do this, you will need a chair or a strong shoulder of a friend!
You just need to stand on a chair, rise on the crossbar and secure the position with bent arms and a raised chin. After a second pause, you need to smoothly lower yourself down, extending your arms, but without using a chair. You don’t need a lot of repetitions, 3 sets of 4-5 times are enough.
If you find it difficult to do the approach yourself, call a friend who will help, if necessary.
All techniques are performed calmly, without haste and sudden movements. Otherwise, you can quickly injure the joints.
I offer you several types of exercises
- Narrow grip. In this variation, you need to touch the bar with your lower chest and look at your hands.
- Wide grip with head pull. The main thing here is a flat back and smooth movements. At first, try to perform the exercise so as not to injure your head.
- Reverse grip. Shoulders should be pulled back.
- Wide grip. For some this is more difficult. Your back muscles should have a certain strength, since it is due to them that pull-ups are performed. The exercise is considered correctly performed if there was contact between the chest and the horizontal bar.
- Free hanging with leg curl. By doing this, you can achieve an increase in height and correct posture.
- Raising straight legs parallel to the ground. This exercise will help you build your abdominal muscles. Try to make an angle of 90 degrees and hold out for 15-20 seconds. To engage the oblique muscles, additionally do twists.
- In order to prepare your back for more difficult exercises, just hang on the horizontal bar for a couple of minutes. This will stretch the vertebrae and spinal muscles. Breathe calmly and just relax your back.
The program for beginners does not contain a large number of approaches. Do not rush, do a couple of exercises, but do it well.
Gradually increase the repetitions as you practice regularly. In a couple of years, you will be able to surprise your friends with a spectacular pull-up on one arm! ?
What difficulties do beginners face?
Usually, during classes on the crossbar, many experience some difficulties, namely:
- A large body mass makes pulling up additional difficulties, and not only for those whose muscles are not strongly developed. You know, lifting a lot of weight is very difficult! Therefore, you do not need to start your sports activities with a horizontal bar if the weight is quite large. First, strengthen your body and do a slightly different set of exercises.
- For those who have not paid attention to their body at all, it will also be difficult to perform, even if the weight is not large. This is especially true for adolescents and children, as muscle mass is just beginning to increase. In this case, it is also recommended to engage in preparatory work aimed at developing strength.
- Sometimes, some beginners try to speed up the process and jump from one set to another exercise. This can only hurt! You will not be able to work out the muscles with high quality, and the increasing load can lead to various injuries.
Basic rules for training on the horizontal bar
In order for the end result to please you, you need to follow some rules.
- Never swing! Swinging, you do not get the proper load on the muscular system, but perform it “for show”. Use only the strength of your muscles.
- I will repeat about the smooth execution of each approach. Sharpness and speed are not required here, the result and accuracy of execution are important.
- Remember that the chin should be on top of the bar, no need to reach for it!
- During the descent also do not rush. Note how many seconds it took you to climb and exactly the same amount of time to spend on the descent. Thus, you will achieve the best result.
- The breathing technique is quite simple: inhale during the ascent, exhale on the descent.
- At first, you need to ask a friend to monitor the position of the body during pull-ups. It should be vertical to the ground.
The horizontal bar is not suitable for everyone
If you have a seriously curved spine, then you should not practice on the crossbar, you can only harm your back. This also applies to those people whose doctors diagnosed an intervertebral hernia.
If you have not noted any contraindications - welcome!
Good luck and good results! It will be great if we can see your positive changes in social media photos. Subscribe to our news and follow the marathon! Share links to exercises with your friends and improve! ?
And finally, look what these guys are doing on the horizontal bar.
