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
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;
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.
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
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.
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.