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
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
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.
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.
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.
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.