How to gain weight on the horizontal bar: a fitness program from experts

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The hor­i­zon­tal bar is a uni­ver­sal sports equip­ment that can replace a gym. On it you can per­form many exer­cis­es to devel­op the mus­cles of the arms, shoul­ders, back and abs. Reg­u­lar train­ing will help you become stronger and more resilient. The main thing is to cor­rect­ly com­pose a fit­ness pro­gram.

Rules for performing exercises for muscles on the horizontal bar

Before com­pil­ing a fit­ness pro­gram on the hor­i­zon­tal bar to increase mus­cle mass, you should famil­iar­ize your­self with the basic rules for con­duct­ing class­es:

    The first workouts are carried out only with your own weight. This will help to master the technique of performing elements. When you can complete the required number of approaches and repetitions of each exercise without sacrificing technique, you can add weights.
    Training should be systematic and with a constant increase in load. Otherwise, the muscles will stop growing.
    You should not do more than 12 repetitions in one set. When they are given easily, an increase in weight will be required.
    In order for the muscles to have time to relax, you should not train every day. Enough 3 times a week. Classes should be alternated with rest days.
    Before each fitness session on the horizontal bar, you need to properly warm up. To do this, you can use cardio loads and stretching. As a stretch, you can just hang on the horizontal bar for a while.
    When working with weights, you need to do a warm-up with lighter weights or without it.
    To pump the necessary muscles, you should correctly select the width and direction of the grip. Also of great importance is the direction of abduction of the elbows.
    When performing exercises for the muscles on the crossbar, you should try to keep the body stationary and not sway. Only hands should work.
    Between sets, you can rest no more than 2 minutes, and between exercises — a maximum of 3 minutes. The shorter the rest, the more effective the training.
    Consider your physical abilities. If it is not possible to perform the exercises in full while maintaining the technique, then fewer repetitions should be done. Over time, the muscles will get stronger, and it will be possible to increase the number of repetitions.
    You should alternate the implementation of a set of exercises on the horizontal bar with classes on the uneven bars and push-ups. This will result in a greater effect from training.
    As a weight, you can hang a backpack with a load on your back, or tie the load to your belt.

A set of exercises for mass on the horizontal bar

A set of exercises for mass on the horizontal bar

On the hor­i­zon­tal bar, you can per­form not only clas­sic pull-up exer­cis­es. Their choice is quite large and depends on the tar­get mus­cles:

    Pull-ups with a reverse grip with a narrow setting of the hands.

To do this, grab the cross­bar, turn­ing your hands with your palms towards you. Place the brush­es close to each oth­er. Mak­ing an effort with your hands, pull your­self up until your chest touch­es the cross­bar. In this case, the arms are spread apart, and the body is slight­ly retract­ed back. With this exer­cise, the bot­tom of the latis­simus dor­si will devel­op. If the elbows are pulled back, then most of the load will fall on the biceps.

    Pull-ups in a horizontal position.

This ele­ment will be espe­cial­ly appre­ci­at­ed by begin­ners. For its imple­men­ta­tion, you need to choose a low cross­bar. To work out the mid­dle of the back, you need to grab the cross­bar with a direct wide grip. Bend­ing your arms, you need to reach the cross­bar with your chest. Elbows should be direct­ed to the sides. Over time, you can per­form hor­i­zon­tal pull-ups on a high hor­i­zon­tal bar with­out touch­ing the ground with your feet.

    Pull-ups with the removal of the head forward under the crossbar work out the upper back and shoulders.

To do this, grab the bar with a wide straight grip, and touch it with the back of your head, bring­ing your head for­ward. In this case, the head can­not be tilt­ed.

    To effectively perform exercises for the muscles of the arms on the crossbar, the elbows should be kept closer to the body, and pull them back when pulling up.

To work out all the mus­cles, you need to pull your­self up with a wide, medi­um and nar­row grip, com­bin­ing them with for­ward and reverse.

    Exercise for the abdominal muscles involves lifting the legs on the crossbar.

To do this, grab the bar with a wide or medi­um straight grip and, with­out swing­ing, raise your straight legs as high as pos­si­ble. You can make it eas­i­er by bend­ing your knees. More trained ath­letes can lift the body on the press, hang­ing on the hor­i­zon­tal bar with their feet. It is also impor­tant here not to sway, but to make an effort due to the abdom­i­nal mus­cles.

In the fit­ness pro­gram for weight, it is worth includ­ing push-ups and exer­cis­es on the uneven bars. For their imple­men­ta­tion, weights should also be used.

Push-ups are per­formed in dif­fer­ent ver­sions: with dif­fer­ent hand posi­tions (wide, close, shoul­der-width apart, etc.), on fists, on a sup­port, on one hand, with a sep­a­ra­tion of hands, and so on. It all depends on the phys­i­cal fit­ness of the ath­lete.

On the uneven bars, you can also raise your legs, swing, push up and pull your­self up. This sports equip­ment allows you to pump tri­ceps, abs and pec­toral mus­cles.

Fitness program on the horizontal bar

Fitness program on the horizontal bar

The most opti­mal is a three-day pro­gram. The num­ber of sets of each exer­cise can be increased to 7. The num­ber of rep­e­ti­tions is 8–10.

Mon­day:

    Pull-ups with a direct grip with the location of the hands shoulder-width apart.
    Push-ups from the floor with weights.
    Pull-ups with a wide grip with the removal of the head forward under the crossbar.
    Leg raises on uneven bars.
    Pull-ups with a sharp expulsion of the body and a smooth lowering of the body.

Wednes­day:

    Pull-ups with a straight wide grip.
    Pull-ups with a narrow grip.
    Push-ups on bars.
    Reverse wide grip pull-ups.
    Push-ups from the floor with hands shoulder-width apart.
    Pull-ups with fixing the position at the top point for a while.

Fri­day:

    Pull-ups with a wide straight grip with the head forward under the bar.
    Swinging on the uneven bars with the direction of the elbows up.
    Pull-ups with a straight wide grip.
    Reverse push-ups on the uneven bars.
    Hanging leg raises.

This is just an approx­i­mate train­ing pro­gram for begin­ners. Depend­ing on the tar­get mus­cles, you can add new exer­cis­es. They can also be replaced with sim­i­lar ones.

By Yraa

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