- What is the use of horizontal bar exercises?
- Recommendations for beginners
- Beginner's difficulties
- Rules for doing exercises on the horizontal bar
- Contraindications for practicing on the crossbar
The main distinguishing feature of the horizontal bar is its versatility. Installing this projectile at home is not difficult and is indispensable for beginner athletes. If we talk about exercises in which body weight is involved, then pull-ups are one of the most important.
In addition, it is the pull-up on the horizontal bar that will show what physical form the person is in, as well as determine the degree of correspondence of body weight with muscle development.
How to begin to catch up with a beginner is a difficult question, although the opposite impression is created. The fact is that exercises in which one's own weight is involved imply a special technique of execution and some important rules.
- 1 What is the use of horizontal bar exercises "> 2 Recommendations for beginners
- 3 Beginner Challenges
- 3.1 Overweight
- 3.2 Physical weakness
- 3.3 Weak auxiliary muscles
- 3.4 Unprocessed machinery
- 4 Rules for performing exercises on the horizontal bar
- 5 Contraindications for practicing on the crossbar
What is the use of horizontal bar exercises?
There are several advantages of such classes, provided that they are performed correctly. Among them:
- the ability to adjust the figure;
- strengthen muscles;
- increase stamina;
- strengthen joints, ligaments;
- to lose weight.
But this is not a complete list. In addition to these features, the horizontal bar is one of the most effective shells for spinal health. If the spine is healthy and functional, the whole body will be healthy and young.
Also, regular training on the horizontal bar helps to form an athletic torso. This means that the latissimus dorsi will be developed, the muscles of the arms and shoulder girdle will be strong. There are several training techniques, each of which allows you to work out different muscle groups in the upper part of the body. It depends on the width of the coverage.
Recommendations for beginners
Beginners should start with “ negative repetitions, ” a technique whose point is to assume that the pull-up has already been completed. This technique is a great help for beginners, which will help even those who have never been pulled in life.
To perform this exercise, you need to stand on a stool or chair, bend your arms and fix in such a position so that the chin is above the bar. Then you need to smoothly, without jerking, straightening your arms, go down. After that, return to the starting position. At the initial stage, you should not overload yourself too much: it is enough to perform three approaches five times.
If you still can’t pull up, you can ask for help from a friend or partner, whose task will be to help pull up, standing behind. In some cases, these methods are not suitable, but there is another option - strengthening the muscle groups necessary for exercise on the horizontal bar. For these purposes, you can use fitness equipment, barbells or dumbbells. In addition, gyms have special equipment for beginners. As for home training, in this case, elastic gum is suitable. Also, pulling up to 50% of the amplitude will be effective.
It should be noted that it is important for beginners to perform exercises on the crossbar carefully and smoothly, since there is a risk of damage to the ligaments or injury when jumping down. Before training, you need a 15-minute warm-up aimed at warming up the muscles. All kinds of loads suitable for stimulating the activity of the cardiovascular system are suitable here.
Beginners are often interested in what kind of muscles are worked out when pulling up on the horizontal bar. Such strength training allows you to develop all the muscles of the hands and body, including the abdominal press (corner, lifting by turning), triceps, biceps and so on.
In addition to the fact that it will not be easy for beginners in any case, there are factors that complicate classes with the crossbar even more. These include:
Extra pounds are an additional load on the muscles, even if the latter are well developed and developed. If there is no experience at all in sports, it is not recommended to start with pull-ups. First of all, efforts should be made to correct weight. Here, special exercises and diet are suitable.
Lack of muscle development significantly complicates exercises on the horizontal bar for beginners. Therefore, it is recommended that you first prepare the body for such training, that is, develop strength and increase endurance.
Weak auxiliary muscles
Before starting training using the crossbar, it is important to work out the main muscles, but the auxiliary ones are no less important. That is, such muscles should be developed: deltoid (posterior bundle), radial. Pectoral muscle should also be given attention.
The technique must be constantly improved, otherwise it can lead to uneven muscle development and excessive load on the joints, ligaments, hands.
Rules for doing exercises on the horizontal bar
For training to be really effective, you need to follow some rules:
- In the process of pulling up, only muscles should participate, that is, you can not ease your task by swinging or using inertia.
- When raising and lowering the movement should be slow, smooth. Jerks and sudden movements are unacceptable.
- At the top peak, the position of the chin should be above the bar.
- Ascent is exhaled, descent is by inhalation. Proper breathing is very important!
- The crossbar must be held as tight as possible.
- The location of the body is strictly vertical.
In addition, it should be remembered that different types of exercises have their own characteristics. For example, when tightening with a narrow grip, you need to try to touch the crossbar with the lower part of the chest, while the gaze should be directed to the hands.
When pulling the head with a wide grip, the back should be flat without deflection. Also, sharp movements and jerks should not be allowed. Care should be taken to avoid injury to the skull.
Reverse grip exercises are performed with the shoulders retracted, while the shoulder blades must be brought together.
When pulling with a wide grip, lifting should be done exclusively due to the broadest muscles of the back: at the upper peak, you should strive to touch the horizontal bar with your chest.
Exercises on the horizontal bar aimed at working out the back, involve the work of the biceps.
One can not help but consider training on the bar for growth. It is believed that thanks to such activities, you can "grow" a maximum of 5cm. The exercises in question are performed in free hanging - the stretching of the body occurs under the influence of its own weight. In this position, you need to perform leg movements in different directions. Turning the torso and bending the legs will also be helpful. It should be noted that such exercises help to make the posture even.
It is important to consider that there is no need for beginners to torture themselves with multiple approaches and various training programs. At the initial stage, you can use only one or two exercises, but perform them correctly. The main rule of pull-ups is no rush. The slower the pull-up, the better, since in this case all the necessary muscle groups will work, and the technique will be constantly improved.
The regularity of training also plays a big role, as it helps to strengthen muscles and increase endurance. When this is achieved, you can think about increasing the repetitions, but not sharply, gradually. Only a few years of such classes and now a former beginner may surprise with the ability to pull up on one arm and perform exercises with weight.
Contraindications for practicing on the crossbar
Not everyone can do the horizontal bar, especially those who have health problems. Danger of pulling up with scoliosis and other diseases of the vertebral section, including protrusion, hernia and so on.
Caution is necessary in osteochondrosis. It would seem that as a result of pull-ups, blood circulation increases, the mobility of the vertebral structures develops, but at the same time, with degenerative changes in the vertebrae, excessive load is contraindicated. Suffering osteochondrosis of the cervical spine should be even more careful, since exercises on the horizontal bar can provoke dizziness and increased pain.