Exercises on the horizontal bar to strengthen the muscles of the chest, arms and back

By Yraa #activity, #additional, #advanced, #advised, #agent, #aimed, #allow, #angle, #apply, #arms, #athletes, #away, #basics, #beautiful, #beginners, #behind, #bend, #bending, #bent, #between, #biceps, #Body, #breaking, #bring, #bringing, #causes, #chin, #classes, #cm, #combine, #common, #complete, #complex, #complicated, #comprehensively, #corset, #crossbar, #damage, #deep, #described, #develop, #developing, #development, #different, #direct, #directed, #direction, #discomfort, #distance, #distributed, #dorsi, #down, #each, #effort, #element, #elements, #emphasis, #entire, #equal, #evenly, #example, #exercises, #exert, #experience, #extreme, #extremities, #few, #filled, #fitness, #fix, #floor, #follows, #formation, #forms, #function, #further, #girdle, #grab, #grasp, #greater, #grip, #grips, #group, #groups, #gym, #hands, #hang, #hanging, #head, #heavy, #help, #high, #hips, #holding, #Home, #horizontal, #include, #included, #initial, #intense, #joints, #jumping, #keep, #keeping, #knees, #lack, #latissimus, #least, #legs, #less, #level, #lifting, #limbs, #load, #loaded, #located, #long, #low, #lower, #lowering, #medium, #middle, #movement, #movements, #much, #Multi, #muscle, #muscles, #must, #narrow, #off, #palms, #parallel, #particular, #pectoral, #people, #perform, #performed, #performing, #performs, #physical, #physical activity, #points, #Power, #primarily, #pull, #pull-ups, #pulling, #quality, #raise, #regular, #regularly, #relief, #repetitions, #resting, #return, #right, #rise, #roll, #seconds, #sets, #shape, #shift, #shoulder, #shoulders, #slightly, #smoothly, #specific, #spread, #start, #starting, #straight, #strengthen, #surface, #systematic, #technically, #technique, #times, #training, #triceps, #trying, #turned, #turning, #turns, #upper, #ups, #using, #various, #waist, #weight, #weighting, #weights, #while, #wide, #wider, #width, #wrist, #wrists

For the devel­op­ment of mus­cles and the for­ma­tion of its beau­ti­ful relief, it is nec­es­sary to reg­u­lar­ly exert an intense pow­er load on the mus­cles. And you can do this not only in the gym, but also at home, for exam­ple, by per­form­ing var­i­ous exer­cis­es on the hor­i­zon­tal bar.

The basics of fitness on the horizontal bar

The basics of fitness on the horizontal bar

Pull-ups are the most com­mon exer­cise per­formed on the hor­i­zon­tal bar. Tech­ni­cal­ly, it is per­formed as fol­lows: you need to grab the cross­bar and pull your­self up with mus­cle effort to a lev­el at which the chin is above the hor­i­zon­tal bar. Depend­ing on how the hands are locat­ed on the cross­bar, dur­ing pull-ups, you can shift the empha­sis of phys­i­cal activ­i­ty and work out a spe­cif­ic mus­cle group:

    using a grip during fitness training, in which the distance between the palms is much greater than the width of the shoulders, you can work out the muscles of the back with high quality. And the wider the arms are spread, the more intensively the back muscles are loaded;
    with a direct grip, which is equal to the width of the shoulders (the wrists are directed away from you), the physical load is evenly distributed between all muscle groups of the shoulder girdle.

To diver­si­fy or increase the load on a par­tic­u­lar mus­cle group, you should use dif­fer­ent grips dur­ing fit­ness class­es, mod­i­fy­ing the train­ing move­ments, and also apply weights. At home, for exam­ple, a back­pack filled with heavy objects and worn not on the back, but on the chest can act as a weight­ing agent.

Reg­u­lar and sys­tem­at­ic fit­ness class­es on the hor­i­zon­tal bar help to strength­en, devel­op and shape the relief of the fol­low­ing mus­cles:

    biceps and triceps;
    forearm muscles;
    pectoral muscles;
    back muscles;
    the entire muscle corset.

Complex fitness training on the horizontal bar

Peo­ple with a low lev­el of phys­i­cal fit­ness and lack of expe­ri­ence in sports are advised to start fit­ness train­ing on the hor­i­zon­tal bar with exer­cis­es that com­pre­hen­sive­ly work out most of the mus­cles of the body. These train­ing moves include:

    Hanging with a twist of the body.

Grasp the bar with a medi­um straight grip (the dis­tance between the palms should be equal to the width of the shoul­ders, and the wrists should be turned in the oppo­site direc­tion from the body). Hang on the hor­i­zon­tal bar, lift­ing your legs off the floor and slight­ly bend­ing them at the knees. From this ini­tial posi­tion, the body should be rotat­ed first in one direc­tion and then in the oth­er, lin­ger­ing at the extreme points of the turns for a few sec­onds. To com­pli­cate this train­ing move­ment, you can com­bine hang­ing with pull-ups, and to increase the load, you need to increase the num­ber of turns.

    Hanging with lifting of the lower extremities.

Hang on the cross­bar, hold­ing it with a straight mid­dle grip. Raise the straight low­er limbs so that a right angle forms between the body and legs. It is nec­es­sary to keep the low­er limbs on weight as long as pos­si­ble. To com­pli­cate the exer­cise, you can pull your­self up on your hands while hold­ing your legs, try­ing to bring your chin as close to the cross­bar as pos­si­ble. If the lev­el of phys­i­cal train­ing does not allow per­form­ing this train­ing move­ment with­out break­ing the tech­nique, you can raise bent legs while hang­ing, keep­ing the hips par­al­lel to the floor sur­face.

    Pull-ups with a narrow grip.

Grab the bar of the bar so that the palms are as close to each oth­er as pos­si­ble, hang on the bar and pull your­self up, bring­ing your chin to the lev­el of the bar. Begin­ners can repeat the exer­cise 3–6 times in each of 1–2 sets, with their palms slight­ly apart if the tight­est grip caus­es dis­com­fort. More advanced ath­letes need to com­plete the ele­ment in 3–5 sets of 10 rep­e­ti­tions each. To increase the load, grab the bar with your wrists fac­ing you. Close-grip pull-ups work pri­mar­i­ly on the pec­toral mus­cles, so they must be includ­ed in fit­ness class­es to devel­op chest mus­cles.

    Head pull.

Grasp the hor­i­zon­tal bar with a medi­um or wide grip and pull your­self up, turn­ing your head between your hands so that the cross­bar is behind it. Repeat the ele­ment as many times as pos­si­ble.

Additional exercises for the back, arms and shoulder girdle

Additional exercises for the back, arms and shoulder girdle

In order to fur­ther work out the mus­cles of the back, arms and upper body, in addi­tion to the com­plex described above, the fol­low­ing ele­ments should be includ­ed in the fit­ness train­ing:

    Pull-ups with a wide grip.

In this exer­cise, aimed at devel­op­ing the latis­simus dor­si, the dis­tance between the palms on the hor­i­zon­tal bar should be at least 50 cm.

    Complicated pull-ups with a wide grip.

Hang on the hor­i­zon­tal bar, hold­ing the cross­bar with a wide grip (there should be a dis­tance of 50–60 cm between the palms), pull your­self up high and roll over head down, rest­ing your hips on the cross­bar. Then you need to return to the start­ing posi­tion in the hang, low­er­ing the low­er body as low as pos­si­ble so that it per­forms the func­tion of weight­ing. Repeat the exer­cise up to 10 times.

    Deep pull-up with narrow palms.

Grab the hor­i­zon­tal bar and pull your­self up, bring­ing your chest as close to the cross­bar as pos­si­ble and bend­ing in your back. Repeat this exer­cise to devel­op the shoul­der gir­dle 3–10 times in each of 1–3 sets.

    High pull up.

Pull up on the hor­i­zon­tal bar, hold­ing on to it with a straight wide grip, to chest lev­el, and then per­form a jerk and rise on your hands up so that the cross­bar is locat­ed below the waist. Return to the start­ing posi­tion in the exer­cise, smooth­ly unbend­ing the joints of the arms, but in no case jump­ing off the hor­i­zon­tal bar, so as not to dam­age the joints of the upper and low­er extrem­i­ties.

    Pulling up “Kolobok”.

Pull up with a straight mid­dle grip, bend and pull your knees to your chest and fix this posi­tion for 5–10 sec­onds. Repeat this ele­ment of fit­ness train­ing as many times as pos­si­ble.

playground, kids, children on the street
playground, kids, children on the street
playground, kids, children on the street
weightlifting, clean, jerk
    Multi-grip pull-ups.

Grasp the bar so that one wrist is direct­ed towards the body, and the oth­er is away from it. The dis­tance between the hands should be 15 cm less than the width of the shoul­ders. Pull up to the lev­el at which the chin is above the hor­i­zon­tal bar, return to the start­ing posi­tion and repeat the exer­cise up to 10 times.

By Yraa

Leave a Reply