The horizontal bar is a very common exercise equipment in daily life. Of course, there are many exercise methods that use the horizontal bar, but there are still many people who don’t know how to practice the horizontal bar, but some people know it. So, what are the training methods for horizontal bar? Pull-ups are one of the basic methods. Let’s find out together below!
Pull-ups
Pull-ups are one of the most basic exercises on the horizontal bar. The advantage of pulling up on the horizontal bar is that it can enhance the muscle strength of the shoulders and upper arms, and is suitable for young and middle-aged people to practice.
1. Pull-ups with a wide grip in front of the neck
This method is a relatively common practice method. It focuses on training the latissimus dorsi and shoulder muscles. The arms hang on the single bar. The distance between the hands is basically the same as the shoulder width. Hold the crossbar firmly with the forehand. Relax the area below the waist and back, fully stretch the latissimus dorsi, and naturally straighten the two calves together.
During the process of pulling upward, concentrate the contraction force of the latissimus dorsi, bend your arms to drive your body upward, so that the horizontal bar touches the collarbone in front of your neck, and then stop for 2-3 seconds. Then exhale, control the contraction of the latissimus dorsi, and slowly lower the body to the starting position. Then repeat the exercise.
Beginners may not be able to pull up any of them at first, so don’t be anxious and practice hanging on the bar more. Bend your calves while hanging on the bar, and use it downwards quickly to experience the movement of lifting the bar with the help of inertia and proper swing.
2. Pull-ups with a wide grip behind the neck
The method is basically similar to the front-of-neck pull-up, but requires higher strength. When you can successfully complete the pull-up on the front of the neck, you can try to practice the pull-up on the back of the neck. The difference from the front-of-neck pull-up is that during the pull-up , make the horizontal bar contact the back of the neck, pause for 2 to 3 seconds, then restore, and then repeat the action.
3. Reverse grip pull-ups
Stand behind a horizontal bar at the same height as your waist, hold the bar with the palms of your hands backwards, slightly wider than shoulder width, with your arms parallel, elbows bent, and elbow joints downward. Put your feet together and gradually move forward, lowering the body's center of gravity until the entire body forms a straight line from the ankle joints, knee joints, waist, shoulder joints, etc., and is 45 degrees to the ground, with the chest under the horizontal bar. Pull your body upward so that your chest is close to the horizontal bar and your shoulder blades are drawn in and close together. After a slight pause, slowly and in a controlled manner lower your body to the starting position.
Horizontal bar bent arm suspension
If some people have weak arm strength, one pull-upIf you can't pull it up, you can start by hanging with bent arms. Grasp the bar with both hands, and let the body hang naturally. Then, bend the elbows with both arms to drive the body upward until the elbow joint is bent at about 90 degrees. Try to hold it for 5-8 seconds, then relax and return to the starting position, and repeat several times.
Horizontal bar hanging leg raise
The advantage of this method of pulling the horizontal bar is that it can exercise the strength of the waist and abdominal muscles. The exerciser holds the grab bar with both hands, the body hangs naturally, uses the waist and abdominal muscles to exert force, lifts both legs above 90 degrees at the same time, and then slowly lowers them along with the gravity. Repeat 8-10 times as 1 group, practice 2-4 groups . When doing this exercise, those with stronger physical strength can do straight leg raises, and those with weaker physical strength can do bent leg raises.
Horizontal bar with knees bent and raised
Hold the horizontal bar with both hands, your body hangs naturally, and your legs are together. Use the strength of your abdominal muscles to bend your knees and lift them up, so that your thighs are close to your chest and abdomen. When you reach the "peak contraction" position, pause briefly. Then slowly lower your legs and return to the starting position. The upper body should be kept upright and should not be swayed.
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