What do exercises on the horizontal bar give.
How to properly pull up on the horizontal bar? How to develop the pectoral muscles on the horizontal bar? How to get taller with a horizontal bar?

Horizontal bar and 7 professional tips for the most pressing issues.

1. I want to become taller!

If you want to get taller, you should do barbell growth exercises. You pull up, then sharply descend; hang on your arms and torso, spin in a circle.

2. I want to have a relief abs!

If your goal is to strengthen your abs, do exercises on the horizontal bar for the press. In order to perform them correctly, you must follow the correct technique. Hang on the horizontal bar and raise your straight legs to the crossbar, and then lower your straight legs down. Your press will become much stronger and more prominent.

3. I want to have a wide, strong back!

The back muscles most effectively develop pull-ups with a medium straight grip. Grasp the bar with a grip that is shoulder width apart. Hang with your back arched and your legs crossed. You need to pull yourself up, bringing the shoulder blades together and trying to touch the bar with the top of the chest. At the bottom point, it is desirable to fully straighten your arms, this will contribute to a better stretching of the back muscles. Pull-ups with an average reverse grip develop the latissimus dorsi. Such a grip is equal to the width of the shoulders, only the palms are turned towards themselves. When pulling up, follow the same rules, but in particular, focus on pulling your shoulders back and down at the very beginning of the movement.

4. I want my spine to be always healthy!

If you have spinal problems or just want to keep your back healthy, there are many options for spinal bar exercises. A simple hanging on the bar is effective. You need to focus on relaxing your back muscles and stretching your lumbar spine. If possible, it is advisable to do this exercise several times a day for 15-20 seconds. To maintain the health of the spine, you can perform half-hangs. The legs are on the floor, but you shift only their weight on them, trying to hang only the torso. Relax and feel the stretch in your thoracic spine.

Desire 5: I wish I had broad, strong shoulders!

Pulling up with a narrow straight grip perfectly develops the shoulder muscles. We hang on the horizontal bar, grabbing the crossbar from above, respecting the minimum distance between the hands. Bending in the back, we pull ourselves up, while trying to touch the projectile with the lower part of the chest. Partial pull-ups with a medium reverse grip train the biceps brachii. Grasp the bar with a medium reverse grip, and begin to pull yourself up to exactly half. In this position, at right angles to the floor, fix the body and bend your arms, trying to bring your collarbones as close to the crossbar as possible.

6. I want to have beautiful breasts!

If you want to be the owner of beautiful pectoral muscles, start training on the crossbar. We hang on the horizontal bar, making a grip with our palms on ourselves, hands shoulder-width apart and pulling up. Breathe through your nose: inhale when lifting, exhale when lowering. Pull-ups are performed at a minimum speed in comparability with uniform breathing. Then you can change the grip: five fingers wrap around the horizontal bar from above. We pull ourselves up, “laying the horizontal bar behind our heads.” This is quite difficult to accomplish.

7. I want to build biceps and triceps!

If you have a desire to increase the biceps, perform exercises for the biceps on the horizontal bar. To do this, you should pull yourself up with a narrow grip. You need to take the crossbar with a reverse grip, if possible, connecting the edges of the palms together. Hanging on straight arms, bend your back, while it is advisable to look at the hands.
Start pulling up, focusing on pulling your shoulders back and bringing your shoulder blades together. Reaching the top point, try to bend more in the back and touch the horizontal bar with your chest.