The horizontal bar is a universal sports equipment, with the help of which almost all muscle groups are developed and strengthened. On it you can perform various types of physical activity. Exercises on the horizontal bar allow you to form the perfect body. Any strength training involves the development of muscles. And classes on the horizontal bar and uneven bars have a more effective effect on them. Especially during the strengthening of the press and upper body. Basic exercises on the horizontal bar and uneven bars can be used in any training process. In addition, they are well suited for monitoring the general physical fitness of a person.

Basic exercises on the horizontal bar for muscles

The basic set of loads on the horizontal bar includes 6 exercises. The first of these is “Exit by force on both hands.” This exercise is considered the most difficult and, as a rule, without much physical preparation, it will take about a month of training to properly perform it. This exercise on the horizontal bar is carried out as follows: hanging on two hands, you need to make a significant jerk up with your body and hands. After that, the body should be in a position above the horizontal bar on straightened arms. This exercise is repeated as many times as there is enough strength to complete it. The next exercise is called “Rise-coup on the horizontal bar.” To do this, hang on the projectile and raise your legs parallel to the ground. Next, you need to pull yourself up, and when the chin is above the crossbar, do a lift-flip so that the body is fixed above the crossbar on outstretched arms. In this case, the legs should be thrown back. Another exercise on the horizontal bar for muscles is called “Soap Dish”. To perform it, you need to fix in a hanging position on the crossbar with one hand. In this case, the shoulder should be parallel to the ground, and the forearm should be vertical. In this starting position, you need to make a “corner”, that is, pull up straight legs so that they are parallel to the ground. To perform it, it will be enough to fix in the desired position for 15-20 seconds. Pull-ups on the bar are the most common and popular type of exercise. It promotes the development of the muscles of the chest, back, as well as the shoulders. And if you change the grip, you can change the load on different muscle groups. To load one or another arm more, you should perform pull-ups on one arm. Such exercise on the horizontal bar can be complicated. To do this, take one hand, as usual, and the other – the vertical rack of the projectile. The lower the grip on the vertical bar of the horizontal bar is carried out, the more difficult the pull-ups will be. The basic types of exercises include “Corner”. To perform it, you need to hang on the crossbar and bend your legs at the hip joint at an angle of 90 degrees. In this position, both static endurance and abdominals develop. This exercise can be combined with pull-ups. The benefits of exercising on the crossbar Among the many physical activities, there are only a few types that have a positive effect on the spine. These include exercises on the horizontal bar and uneven bars, as well as swimming. It is known that the spine has the ability to stretch. So, when swimming, its horizontal alignment will be carried out, and when pulling up on the horizontal bar, it will be vertical. But the pull-ups themselves can be replaced with a simple hang on the bar. To do this, it will be enough to devote 2-3 minutes twice a day. After such hangings, you can notice an improvement in posture. The back becomes straight and toned. But only if the exercises on the horizontal bar or uneven bars are performed regularly. A good view of it is hanging on the crossbar with simultaneous rotation of the body around and against its axis. This exercise allows you to quickly relieve tension in the spine. And after a few workouts, you need to move on to pull-ups on the crossbar. But you don’t have to do a lot of them right away. The load must be increased gradually. In addition, in order for the exercises on the horizontal bar to be beneficial, you need to follow the technique of their implementation. It is important that there is a tight and secure grip with the hand, and the thumb is at the bottom. You also need to watch your breathing. Exhalation is carried out when lifting up, and inhalation – when lowering. When doing pull-ups, jerking should be avoided. To do this, you need to smoothly pull your body up with your back muscles. It is also important to control the descent. Exercises on the horizontal bar for the press Exercises on the horizontal bar for the press are more effective than their implementation with other sports equipment. This is due to a significant range of motion, as well as power weights. These workouts allow strengthen and build muscle mass of the lateral press, which is responsible for the proper maintenance of the spine and internal organs of a person. It is not difficult to develop abdominal muscles on the horizontal bar. In terms of their functionality, they contain a huge store of energy and strength. And if you do everything right, you can achieve positive results in a fairly short time. It is important that all loads are carried out to the limit. Therefore, all exercises should be performed up to three times a week with a break of one day. To pump up the abdominal muscles on the crossbar, you can perform such types of exercises as “Corner”, “Twisting”, as well as “Bicycle” (or “Scissors”). Hanging upside down and Wipers are well suited. Some exercises on the horizontal bar are included in the basic set of training on the crossbar. Therefore, it makes no sense to give their description. Let’s take a closer look at the view called “Wipers”. This exercise is performed at an unusual angle. In this case, the legs must be raised until an angle with the body of 45 degrees is formed. It is important, while maintaining the angle, to pull the legs to the sides. In this case, you should not hold your breath. It is also not recommended to use additional weights (that is, dumbbells).