The most effective exercises on the horizontal bar. Simple horizontal bar exercises that are also suitable for women and children

Even if you do not have the opportunity to regularly go to the "rocking chair", you can still keep your body in excellent condition. For example, find in the video good program classes on the horizontal bar and proceed to its implementation.

Classes on the horizontal bar for beginners and experienced athletes are different, so you need to train according to different schemes. Therefore, do not deliberately overload your body. There are many videos of exercises on the horizontal bar, but at the end of the article we will try to show you the best.

Exercise on the horizontal bar for beginners

It just seems to you that the crossbar is a simple and understandable sports equipment that everyone can practice on. In fact, classes on the horizontal bar for beginners involve a large number of muscles. And you can only deal with them if you have strong arms and shoulders.

Have you never played sports before and can’t pull yourself up even 3-5 times? So, start with push-ups and hanging on the bar. Such exercises will help prepare your arms and shoulders for high loads. A video of classes on the horizontal bar can deal with the technique.

You need to do push-ups every other day in three sets, making at least 20 repetitions in the first. Hanging is also performed in three sets, and you must hold on to the bar until failure.

After 2 weeks of such classes, you can include pull-ups in the training program on the horizontal bar. If you manage to complete them, then you were able to succeed. Now you need to perform pull-ups on the horizontal bar 2-3 times a week, and allow your muscles to rest the rest of the time.

For the experienced athlete

If you are in good physical form, exercises performed on the crossbar can be varied. The training program on the horizontal bar can take place 4 times a week.

• On Monday do:
• Classic pull-ups;
• Pull-ups with a wide grip;
• Leg lifts.
• On Tuesday do:
• Pull-ups with a reverse grip;
• Leg lifts.
• On Wednesday, do not exercise on the horizontal bar at all so that your muscles have the opportunity to recover well.
• On Thursday, do the same exercises that you did on the first training day.
• On Friday, do the same exercises that you did on the second training day.

This training scheme on the horizontal bar is suitable for athletes who have already achieved some success, but cannot be considered professionals. And if you have rich training experience and want to get maximum load, pay attention to the complex, which will be discussed below.

• On Monday do:
• Pull-ups with a wide grip;
• Pull-ups behind the head with a wide grip;
• Pull-ups with a reverse grip;
• Leg lifts.
• On Tuesday do:
• Pull-ups with opposite grip along the crossbar;
• Pull-ups with a narrow grip (classic and reverse, when the palms are turned towards you);
• Wide grip pull-ups (reverse)
• Leg raises (straight and bent).

Then, as in the first option, you rest for one day, after which you repeat the first and second training days.

By training according to one of the above schemes, you can achieve excellent results and easily switch to new level. However, remember that right classes on the horizontal bar is the key to success. Watch the position of your body and arms, try to load the muscles of the shoulders as much as possible. And don't take long breaks between sets.

Pulling up, you load all the muscles of the body: the latissimus dorsi, pectoral, trapezius, deltoid, biceps and triceps. The real, functional strength that pull-ups provide is a solid foundation upon which to build a big, powerful body is a pleasure.

Moreover, pull-ups are the real king of all bodyweight exercises. They allow you to train not only effectively, but also extremely diverse. Knowing and knowing how to use the crossbar, you can enhance the effect of any training program, no matter what goals it pursues - from fat burning to developing coordination.

Do you want to do a lot of pull-ups? Hold basic set exercises on the crossbar (which is divided into 3 groups according to the level of difficulty), a set of auxiliary movements, as well as an express workout constructor.

Pull the strap

As an addition to the horizontal bar, we advise you to get hand straps. They will become you faithful assistant when the fingers begin to tire before the muscles of the back or abdomen. Regular wrist straps, which can be found in any sporting goods store, will do. In addition, if you wish, you can also stock up on a weight vest. It can be put on during training, which is much more convenient than a dumbbell between the knees or a disc on the belt.

Beginners

For those who are only able to hang on the horizontal bar. The exercises are in order of increasing difficulty. Along the way, check if you can pull yourself up with a reverse grip at least 2 times. When you can, switch to alternating rookie workouts with exercises where you pull up with reverse and straight grips in a "low reps - high sets" mode.

Put a stool under the horizontal bar (prudently grab it from home). Climb onto the raised platform and, holding the horizontal bar with a reverse grip, get off the stool without extending your arms (A). Now smoothly, counting 8 accounts to yourself, lower yourself on straight arms (B). Climb back up and repeat.

Stand under the bar with your arms raised towards the bar (A). Jump up and grab the horizontal bar with your arms bent at the elbows (B). Gently straighten your upper limbs, release the bar and repeat, again starting with a jump.
Important Gradually jump lower and apply more and more effort with your hands to take the starting position.

Hang a rubber shock absorber on the horizontal bar, as shown in the photo. Grab the bar with an overhand grip and place your foot on the shock absorber loop (A). Using the help of the elastic band, pull yourself up (B). Slowly return to the starting position and repeat.

Experienced

These are regular pull-ups in all sorts of variations. They are worth mastering if you can pull yourself up 8-10 times with a direct grip. Ideally, it would be good to bring your numbers to 25-30 repetitions in each exercise before moving on to expert classes. The exercises, as usual, are arranged in order of increasing difficulty.

Hang on the bar, palms facing you. Look up, slightly bend in the thoracic spine (A). Pull yourself up, bending your arms so that your chin is just above the bar (B). Slowly return to the starting position and repeat.
Important Regular performance of this exercise is a proven prevention of shoulder injuries.

Grip palms away from you, shoulder-width apart or slightly wider. Hang on straight arms, looking up (A). Bending your elbows, pull yourself up, trying to raise your chin above the bar (B). Return to the starting position under control and repeat.

Hang from the bar with a shoulder-width grip (A). Bringing the shoulder blades, pull up and try to touch the horizontal bar with the upper part of the chest (B). Slowly return to the starting position and repeat.

Grab the bar with a different grip - the palm of one hand is directed towards you, and the palm of the other is away from you. Straighten your arms, bend in the chest and look at the horizontal bar (A). Bending your arms, pull yourself up as high as possible (B). Return to starting position and repeat.
Important On each approach, change the position of the hands to create a uniform load on the back.

Make yourself

Here's an example of express training on the horizontal bar.

1. If you don’t do anything else, do it 4 times a week according to this scheme.

2. If you go to the gym, then 2 times is enough as a warm-up before working with weights.

Pay attention: In the description of the workouts, the designation "MAX" is used, which means "Perform the maximum approaches."

Commentary: If you are a beginner, you don't have to come up with anything special, just follow what we suggest (Beginner level). If you have been training for a long time, then you have an alternative to the “Experienced” and “Expert” express trainings offered by us. You can create your own program complete list exercises. It is done like this: first do a simple exercise as a special warm-up. Then work on the element you are trying to master or where you want to improve (1-2 exercises). After that, do any variation of pull-ups, focusing on endurance. And finish your workout with core and grip exercises.

Experts

Do you feel at home on the crossbar? It's time to complicate the program. This block solves several different training tasks at once, developing not only strength and endurance, but also the cardiovascular system, as well as coordination.

Hang from the bar with a wide overhand grip (A). Now pull yourself up, at the same time shifting to the left so that the chin is level with the left hand (B). Return to starting position and repeat on the other side (B). It was 1 rep.

Hang from the bar with a wide grip (A). Pull up to your left hand (B). Now, without going down, move the body to the right - to the right hand (B). Get down on straight arms, returning to the starting position. Now try to do the exercise in reverse order: first to the right hand, and then to the left. For 1 repetition, count a block of 2 pull-ups: clockwise and counterclockwise.

Hang from the bar with an overhand grip shoulder-width apart (A). Powerfully pull yourself up so that you hover in the air for a split second and clap your hands over the bar (B). Quickly return your hands to the bar, return to the starting position and repeat.

Attach the band to your belt and to any fixed support on the floor - a dumbbell, a hook, or have a friend step on the shock absorber. Hang from the bar with an overhand grip (A). Bending your arms, pull yourself up, overcoming the resistance of the rubber (B). Slowly, without letting the shock absorber pull you down, return to the starting position and repeat.

Grasp the bar with a shoulder-width overhand grip and hang with straight arms (A). Bend your arms up right angle between the shoulders and forearms and stay in this position for 2 counts (B). Now pull yourself up to the end and linger at the top point for 2 counts (B). Extend your arms to a right angle between the shoulders and forearms and again fix this position for 2 counts (D). Return to the starting position - this is 1 repetition.

Hang on the bar with a shoulder-width overhand grip. Raise your legs slightly bent at the knees to parallel with the floor - this is the starting position (A). Bend your elbows and pull yourself up, keeping the position of the legs (B). Slowly return to the starting position and repeat.

Wrap the bar with a towel. Grasp it with a shoulder-width overhand grip and hang with straight arms (A). Bend your elbows and lift yourself up so that your chin is above the bar (B). Return to starting position and repeat.
Important The more layers of towels on the bar, the more difficult the exercise will become.

Roll the towel into a tube and throw it over the bar. Grasp both ends of the towel and hang by straightening your arms (A). Pull up as high as you can (B), return to the starting position and repeat.
Important You can complicate the exercise by using two towels at once - one for each hand.

Grab the crossbar right hand, as on the reverse grip, and the left - as on pull-ups with a wide grip (A). Trying to mainly use your right hand, pull yourself up (B). Return to starting position and repeat. Do the required number of repetitions, rest and change hands.
Important The farther the auxiliary hand is located, the more difficult the exercise will be, and vice versa.

Throw a towel rolled into a tube over the crossbar. With your right hand, grasp the bar with a reverse grip, and with your left hand, grasp the ends of the towel (A). Trying to use only your right hand, pull yourself up (B). Return to starting position and repeat. Do the required number of repetitions, rest and change hands.

This is perhaps the most difficult version of pull-ups. You can start storming it only in case of filigree possession of all the exercises described above. Hang on the crossbar, holding it with your right hand with a reverse grip. Hold your free hand at your chest or to the side - whichever suits you (A). Bend your arm at the elbow and pull yourself up (B). Return to starting position and repeat if you can. After doing the required number of repetitions, rest and change hands.
Important Requires a thorough warm-up!

This exercise not only improves agility, it also improves endurance and can be a great way to increase your metabolic response from your workout. Stand under the bar with your feet shoulder-width apart and your arms at your sides (A). Squat down with your palms on the floor (B). Jump into the prone position (B). Do one push-up (D). Jump back to the squatting position (D). Jump up and, grabbing the bar, pull yourself up (E). Straighten your arms and gently drop to the ground. It was 1 rep.

Auxiliary exercises

With these exercises you will finish each workout. The exercises in both blocks are arranged in order of increasing difficulty.

1. GRIP

So you will train the muscles of the forearms, strengthening the tenacity of the hands. The stronger your fingers are, the more pull-ups and other elements you will be able to do.

Hang on the bar with an overhand grip. The width can be arbitrary - the wider the grip, the more difficult the exercise will be. Now, trying not to relax the muscles that stabilize the lumbar spine, hang in this position for as long as you can. Do not hold your breath.

Hang on the bar with an overhand grip. Grip width is medium, about shoulder width or slightly more. Alternately for a split second, unclench the right (A), then left hand(B), remaining hanging only on one arm. Without stopping, intercept the horizontal bar for as long as you can.

Stand under the bar so that your gaze is directed along the projectile. If you stand up as usual - your gaze is directed across the horizontal bar - at the beginning of the hang you will start to twist a lot. Grasp the bar with one hand and hang gently. Hold the other hand as it suits you - usually it is placed on the belt, taken to the side or pressed to the chest. Stay in this position for as long as you can. After resting, change hands.

Hang on the bar, grasping it with straight hands with an overhand grip. Relax the hand a little so that it is as open as possible, but you do not fall off the crossbar (A). Now, without bending your arms at the elbows, squeeze the hand with force, rising up a little only due to the effort of the muscles of the hand (B). Gently return to the starting position and repeat.

2. KOR

The involvement of these muscles in pull-ups is not obvious, but try to train them with the exercises below, and you will progress much faster on the bar.

Hang on the bar with an overhand grip, palms shoulder-width apart. Keep your knees slightly bent in front of you (A). Rounding the lower back, pull the legs to the chest, bending them at the knees (B). Slowly return your legs to the starting position and repeat.

Hang from the bar, overhand grip at shoulder width (A). Bend your knees and pull them towards your chest (B). Now slowly - for 3-5 counts - straighten your legs so that they are parallel to the floor (B). Slowly lower your straight legs back to the starting position.

Hanging on the bar, slightly bend your knees (A). In a controlled swing, throw your legs up, trying to easily touch the crossbar with your insteps (B). Slowly return your legs to the starting position and repeat.

Put any obstacle under the crossbar, like a stool. Hang on the bar with straight legs to the right of the selected obstacle (A). Bend your knees and pull them up to your shoulders (B). Now straighten them to the left of the obstacle (B). Return to the starting position by doing all the movements in reverse order - you will get 1 repetition.
Important Make sure that the upper body remains vertical and does not sway from side to side.

Hang on the bar with an overhand grip. Put your legs together and hold a little in front of you (A). In a single swing in a wide circle, move your legs to the right and up (B), then to the crossbar (C) and then to the left and down (D), then lower them to their original position. Repeat the rotation in the other direction - you get 1 repetition.

1. Availability and prevalence. There are horizontal bars in every yard: you don’t have to waste time getting to the training site. AT major cities there are more and more well-equipped workout areas with horizontal bars of different heights and widths, bars, rings, ladders for grip training, ropes and other equipment. All this is free. You can do it even easier - buy or make a horizontal bar yourself and play sports without leaving your home.
2. Variety of the training process. If you think that training on the bar is limited to pull-ups, you are deeply mistaken. Having a certain physical training, on the horizontal bar you can work out almost all the muscles of the torso.
3. Safety. If you follow the correct technique for performing exercises, the risk of injury is minimized. The rules are simple: during pull-ups and other traction exercises, we do not strongly tilt our head back, we do not round the thoracic spine, we do not make circular movements with our shoulders.
4. Increase in muscle mass and strength. On the horizontal bar, it is easy to implement the principle of progression of loads, which will make you bigger and stronger. Also, from training with your own weight, ligaments and tendons are strengthened, which increases the power potential.
5. Saving time. Training on the horizontal bar will not take much time. 25-30 minutes is enough to complete the entire planned amount of work.

Positive effect on the body

It has been proven that prolonged hanging on the horizontal bar without the use of wrist straps relieves hypertonicity from the spinal extensors, strengthens the grip, improves posture and reduces the risk of back injuries.

Continuous work with your own weight allows the muscles to overcome the pain and burning sensation in the muscles. Rejection comes much later. Over time, athletes adapt to such loads, and training on the horizontal bar is much easier.

Among other things, playing sports in the fresh air is much more beneficial for the body than in stuffy gym. Higher oxygen content in the air promotes rapid recovery between sets, improves the process of oxidation of adipose tissue.

Contraindications

Not all athletes will benefit from training on the horizontal bar. It is widely believed that hanging on the horizontal bar has almost miraculous properties and helps with hernias and protrusions. Unfortunately, this is far from the case.

With such problems with the spine, you should not train on the horizontal bar at all, since long time in a stretched position can exacerbate the situation.

Before you start a full-fledged workout, be sure to consult a qualified doctor. Only he will correctly answer the question of how to play sports and not harm your health.

It is also not recommended to engage in horizontal bars for those who have relatively recently had sprains or torn ligaments in their shoulders or elbows. Hanging for a long time will cause pain, especially if your own weight is above average. You risk recurrence of the injury.

Beginner Program

The first thing beginners need to do is to learn how to pull up technically correctly. Pulling up is performed not due to the biceps and forearms, but due to the latissimus dorsi. This is the foundation on which all other exercises are built. The easiest way to do this is to try to bring the shoulder blades together as the body rises. The traction movement itself should be performed not due to some kind of impulse, but due to compression of the latissimus dorsi muscles. Feeling this movement is quite difficult, and often it takes more than one month of training. But when you learn how to do this, the back will begin to grow at an enviable rate.

The training program on the horizontal bar for beginners is designed for 3 classes per week. Each workout is short enough, no more than 30 minutes.

As soon as you can effortlessly complete the entire amount of work, begin to slowly increase the number of repetitions and sets. Also, from time to time, measure your progress separately in pull-ups, because this is the basis of all exercises on the horizontal bar. If you can easily and technically complete 15 reps, it's time to move on to harder workouts for more experienced athletes.

The program on the horizontal bar for weight gain

If you are a fairly experienced athlete and have a good command of the technique of all basic exercises, then this weight training program on the horizontal bar is for you. By doing it, you will add muscle mass in the arms, back and shoulders.

The weight training program on the horizontal bar is built around multi-joint movements that involve several large muscle groups at once. The work is carried out in the repetition range from 8 to 15. Only three workouts per week, however, the rest between sets should be minimal - this way you will increase the blood supply to the working muscles, without which muscle growth is impossible.

As you can see, in every workout we directly or indirectly load all the main muscles of the body. This approach to training does not lead to overtraining at all, since the amount of work is not as large as with the classic three-day split in the gym. Muscles have time to fully recover. To maintain the intensity of the training process, try to rest as little as possible between working sets - no more than one minute. If the indicated amount of work is too small for you, add 1-2 sets to each exercise and increase the number of repetitions to 15.

Relief program

In terms of the strength component, the training program on the horizontal bar for relief is not too different from working on the mass. And there, and there we train in the average range of repetitions (from 8 to 15) and do similar exercises. This is the optimal amount not only for mass gain, but also for its support. The only difference is the intensity of the training. To become leaner, you need to spend a lot of calories and burn excess fat. Accordingly, it is necessary to optimize the training process for these goals.

The training should be high-intensity, the heart rate should be above 120, the rest between sets should be minimal. It is recommended to use a heart rate monitor. For a more enhanced calorie consumption, various CrossFit exercises will come in handy. In addition, when working on terrain, it is useful to pause at points of peak contraction. From this, the muscles become visually stiffer and more developed.

To get the most out of this program, make it a habit to pause at the point of peak contraction in pull-ups. The muscles of the back respond well to this technique, the back quickly becomes more rigid and bumpy. Work strictly according to your feelings. When the latissimus dorsi muscles are most tense, squeeze the shoulder blades and try to fix this movement. If you do everything right, you will feel something like a slight cramp in the latissimus dorsi. The main thing at this moment is not to transfer the load to the biceps and forearms.

If you want to increase the intensity of your workout on the horizontal bar while burning fat, follow the same program, but in the format circuit training. This is done as follows: we perform one approach of 10-15 repetitions of each exercise without rest. This is one round. After each round, rest for one and a half to two minutes. There should be 3-6 rounds in total. To track the progression of loads, gradually increase the number of repetitions in sets. For example, do 3 rounds of 10 reps for each set. Then 11, then 12 reps... When you reach 15 reps, add one extra round and repeat all over again.

Back and abs workout

If your back muscles are far behind in development, then the horizontal bar training program for the development of back muscles and abs is exactly what you need. it best exercises for the growth of the back in width, nothing more effective has yet been invented. By adding several variations to the classic wide-grip pull-ups, you will work out the entire array of spinal muscles, to which they will certainly respond with growth.

Also, with the help of the horizontal bar, you can fully train the press. Agree, doing monotonous twists on the floor or in simulators at different angles is boring. In such situations, hanging leg raises come to the rescue, variations of this exercise - great amount. There will be four workouts in just a week, the first two are hard, the second two are lighter. So you will be less tired without sacrificing progress.

The volume of work on Monday and Tuesday is almost twice as much as on Friday and Saturday. This is necessary to unload the psyche and muscles from hard work. If you are able to do four hard workouts a week, no one forbids you from doing this, but then recovery will have to be given a lot more attention.

strength exercise program

If your goal is to increase strength and increase strength, a program of training on the horizontal bar for strength will help you.

Exercises such as plyometric pull-ups (with hands off the bar and claps), power-ups with two arms, and pull-ups with additional weights will make you much stronger. Remember that force is the product of mass and speed. Therefore, all exercises are performed with maximum speed, and the nature of the movement should be explosive. So you will also develop explosive strength, which will be a good help for future strength records.

In total, it is advisable to conduct three workouts per week, on each of which you need to purposefully work on strength in a relatively small range of repetitions.

If you've been training with the programs above but aren't seeing significant changes in your fitness, don't lose heart. These tips will help you reach your full potential.

Technical nuances

1. Follow the technique. When doing pull-ups on the bar, focus on the muscles of the back, and not on the arms. To better feel the contraction and stretching of the latissimus dorsi, use the wrist straps. Try to lower your shoulders a little down, so you "free" the trapezius and rhomboid muscles, and the back will get more load.
2. If the grip is the weakest link in your chain, pay more attention to hanging on the horizontal bar. You can use additional weights by hanging a weight or disc on a chain to your belt. Another option is to use a towel. Hanging on a towel is great for developing forearm strength. You can also wrap a towel around the bar to make it wider, which will strengthen your hands and increase finger strength. It is recommended to use magnesia, so it will be much more convenient to hold the horizontal bar, and the grip is unlikely to let you down.
3. Extinguish the force of inertia. Do not engage in self-deception - each repetition should be performed under control. All of them should be “clean”, you should not squirm with your whole body to pull yourself up. It doesn't make any sense. It is better to do less exercise, but technically correct, the benefits of this will be much greater.
4. Try to keep the same pace of exercise. This will make it easier to use the neuromuscular connection and focus on stretching and contracting the muscles. This applies to all bodyweight exercises. However, this does not mean that the faster the better.
5. If you are still a beginner, and the training program indicated by us is difficult for you, pay attention to working out the auxiliary exercises. Do back exercises on blocks in the gym - this way you will become stronger, and pull-ups will be much easier. Another option is to get help from a partner. Let him push you up a little during pull-ups, thereby simplifying the task. After a while, you will be able to calmly pull yourself up. The third option is to do incomplete pull-ups. Over time, you will delve into the biomechanics of movement and be able to easily overcome dead spots and perform pull-ups in full amplitude. The last most effective option is pull-ups in the gravitron. This is a great exercise, but it's a completely different story, they have little in common with regular pull-ups. Additional pushing from the bottom point completely changes the biomechanics of movement. Gravitron pull-ups will build your back muscles, but you won't learn how to do regular pull-ups.

Safety of the training process

1. Be careful while doing pull-ups. Many athletes do not have enough flexibility to fully perform this exercise, which causes damage to the joints and ligaments of the shoulder. Approximately the same story is connected with two similar exercises: a bench press from behind the head and a pull of a vertical block behind the head.
2. If you feel discomfort during any exercise, stop doing it. It is better to replace this element with something more comfortable, but with a load on similar muscle groups.
3. Do not forget to do a thorough joint warm-up before training. Pull-ups, power-ups, push-ups, hanging leg raises involve almost all the muscles of the body, so the warm-up should be appropriate. Thoroughly stretch your hands and rotator cuff to minimize the risk of injury. Do several sets of forward bends to properly stretch your lower back. Do not be afraid to spend 15-20 minutes warming up - your muscles, joints and ligaments will thank you for it. An indicator of a good warm-up is the appearance of sweat on the forehead. If it is available, feel free to start training.

And finally one more important advice: Decide on the individual frequency of training. Do not train every day, bringing the body to exhaustion and exhaustion. This is fraught not only with overtraining, but also with injuries. 3-4 sessions per week will be enough to achieve any sports goals.

Greetings dear to my heart readers, as well as those who randomly wandered into my blog. Today I would like to talk about improving your body. The topic of today's article: exercises on the horizontal bar - a program for beginners.

Training is a rather laborious process that requires real will and patience, as well as compliance with correct mode nutrition. But all this turns out to be simply useless if you do not perform a certain set of exercises aimed at training the main muscle group.

AT recent times various fitness centers, rocking chairs and other places where you can achieve the best results under the strict guidance of a coach have become widespread. However, not everyone has enough time and, often, money to visit these establishments on a regular basis. In this case, the most democratic way to pump up your body is the usual horizontal bars in the yard, with which you can achieve completely identical results.

You have probably seen how "turnstiles" literally occupy them in the yards, performing unimaginable pirouettes and pull-ups on them.

But one should not think that this is some kind of uncontrolled process, because there is a certain basis behind this. I already once wrote about, today I would like to continue this topic.

Start exercising on the horizontal bar correctly

Very naive think those beginners who believe that they can achieve the same thing if they just start pulling themselves up on the horizontal bars without investing in a system. Of course, this will have a favorable effect on their condition. physical health, but the result of the training will be minimal, and it will seem to the person that he is wasting time.

Classes on the horizontal bar program for beginners - this is the fundamental base with which you can train your body with your own weight, or rather lifting it. Exercises on the horizontal bars allow you to lose a few extra pounds, as well as significantly improve a person’s coordination. In addition, after some time you will observe how your body changes: they will become more formed, embossed, which will please the eye not only for you, but also for the girls around.

By the way, classes on the horizontal bars are suitable not only for guys, but also for the girls themselves, who also monitor their bodies and lead healthy lifestyle life.

If your yard also has bars, then this is an additional plus. Thus, you can not only pump pectoral muscles, biceps, triceps and other muscle groups, but also to normalize their breathing. By the way, professional athletes train breathing techniques separately while lifting weights, so this is very important. important point in the process of training.

By the way, you can also practice at home, because many of you probably still have a pull-up bar. Of course, there is more space on the street, and Fresh air has an additional beneficial effect, but in winter time this is quite problematic. In general, the place for training does not have special selection criteria, it is only important to follow certain recommendations for beginners, which are given by more experienced athletes.

How to get started on the horizontal bar

For all those who take only the first steps in training, it is important to master the elementary on the crossbar.

Despite the seeming simplicity, monotonously lifting your own weight is not so simple, but regular passage of this type of exercise will strengthen a large number of muscles.

If you are a beginner and have been pulling up last time in primary school then you have to start from scratch. There is a certain set of five initial exercises for the house and the street, which must be repeated three times a week. One day between workouts should be given to rest so that the muscles can recover. And be prepared for the fact that at first your hands will hurt like hell - this is quite normal, because you load your body with your own weight.

List of exercises on the horizontal bar

Regular hanging on the bar

In fact, you don't need to do anything here. You just hang on the bar for as long as you can. This allows you to train your grip strength before doing other exercises, because beginner hands are very weak, unable to withstand heavy loads. In addition, muscles and tendons are stretched, which also has a positive effect on training results.

Partial pull-ups

You are in a hanging position, after which you begin to move up. At the same time, make sure that your movement is smooth, without jerks. The movement must be continued for as long as there is enough strength, after which it is necessary to hang for a few seconds.

Remember that your goal is to get your chin above the bar itself, so you'll get better with every workout.

Straightening of the arms

Under the crossbar you need to put a chair or stool. With their help, you can take the highest position. Then we bend our legs and begin to slowly lower ourselves down on our hands. In order for the effect to be higher when the angle at the elbow becomes 90 degrees, you need to fix your hands in this position for a short time.

Australian pull-ups

You are also in the “hanging” position, but in some deviation in relation to the floor - about 50 degrees. Then we start pulling up with the chest to the crossbar itself, making several repetitions.

Harness exercises

One end of the harness is fixed on the crossbar, and at the end of the second it is necessary to make something like a loop into which you can stick your feet. This will help you in pulling up and will also develop more muscles.

There are a lot of videos on the Internet where experienced craftsmen demonstrate the correct pull-up technique, so such a visual image will allow you to quickly understand all the specifics. Remember that after you can pull yourself up twenty times in two to four sets, then you need to move on to more complex scheme training, otherwise there will be no result.

Table with examples

There is another important point. If you do not have an impressive weight (less than 100 kg), then you need to provide additional weights, otherwise you will have to wait a long time for the result. It can be a pancake from the bar or some kind of belt with a load. This is explained by the fact that the muscles get used to your weight, i.e. to a certain load, after which they stop growing at the right pace, so periodically you need to add additional weight.

By the way, many argue about gloves - are they needed or not? Of course, they do not hurt your hands so much, but if you take them off, you can do much more. more repetitions. This is due to the fact that the grip of bare hands will be stronger, which has a positive effect on the pull-up process. This also applies to exercises for girls who are worried about their hands.

The above sets of exercises are aimed at the mass and growth of a wide variety of muscle groups. Of course, if you are underweight, the results will not be so impressive, so many advise you to increase your weight in parallel by eating right.

We are not talking about the fact that you need to get fat to an indecent size, because then no pull-ups will save you. But gaining a few kilograms will certainly not be superfluous, especially since with the help of pull-ups we will stop them into solid muscles. In your diet, you need to add not only a large amount of protein, but also carbohydrates, because they are responsible for weight gain.

Video from YouTube with the pull-up program on the horizontal bar

The main thing is determination!

There is also a special sports nutrition, which can be ordered with delivery from the Internet. It is a competent combination of all these means that will help you quickly gain the missing kilograms, which are so important in the process of our training.

We all know what the hours spent behind the screen of our monitors lead to. Our bodies become like a fat warehouse, in which thousands of hamburgers, pizza, sweets and a lot of everything that we love to consume while watching are buried. Such a rest has a right to exist, but it’s still not worth launching yourself to critical states.

In no case do I want to read morality to anyone, because to do or not to do something is a purely individual choice for everyone. But even those minimal exercises that I talked about today can help you keep your body in optimal condition. Subscribe to and recommend to friends using the buttons social networks. Until we meet again, friends!

Text agent Q.

In contact with

Pull-ups- one of the most difficult exercises for beginners. Unlike squats or push-ups, not everyone can pull themselves up the first time. Many don't even know where to start.

Pull-ups are suitable for many people: men, women, teenagers and even children. You can do it both at home and, and even on the street.

It is because of the complexity that many training schemes for this exercise have been invented. They depend on the overall physical training beginner and personal skills. Someone will have to start from the very basics, while others will only need to improve the already developed technology. The main thing is to determine your level correctly.

The benefits of training on the horizontal bar

The horizontal bar for everyone is primarily associated with pull-ups. Although this simulator has several uses. Even the smallest children can practice on it, performing the usual hanging with a direct grip.

This exercise relieves the load on the spine and forms the correct posture. Hanging on the horizontal bar is necessary for the prevention and treatment of curvature of the spine.

• Most popular exercise- pull-up strengthens, shoulders and arms. They are loaded by their own body weight when it is lifted. Strengthening the muscular corset of the back helps to maintain an even posture and greater endurance during physical exertion.
• More complex complexes, such as lifts, with a coup, are performed by experienced athletes. They help to actively develop the muscles of the arms and shoulder area, receiving a greater load. Such complexes require not only high power costs, but also high concentration, which contributes to its further improvement.
• In addition to the back and arms, they work on the horizontal bar while doing pull-ups. He strains to increase the effort, thereby forming a beautiful slender.

Where to begin?

How to start pulling up on the horizontal bar:

This is an expander simulator that can not only be stretched like a regular rubber shock absorber, but also compressed like a ball or fitball. Strengthens the muscles of the chest, back and arms. Ideal for home sports.

Thus, with the help of simple movements with an expander, you get an analogue of a serious strength training. I recommend.

How to learn to pull up?

• In order to learn this exercise, you need to choose the most suitable technique for yourself. Exercises should gradually become more difficult as you get used to them. Continuity and systematic training is important. As soon as you manage to pull yourself up for the first time on your own, you must definitely consolidate the acquired skill.
• Along with the exercise, it is important to learn the correct grip, simple hanging on the horizontal bar and precise execution technique.
• At first, it will be difficult to do more than 1-2 lifts at a time. Therefore, after them, you need to continue working on installed program, complicating it and not stopping trying to raise the body.
• Over time, full-fledged pull-ups will replace simple preparatory exercises, and it remains only to increase the number of exercises and approaches. With the onset of this moment, you need to carefully monitor the execution technique and constantly work it out.

In addition to the simulators, you need to stretch the muscles of the back in order to better feel their work. It is performed before training as a warm-up. During training, approaches to the traction of the block and directly pull-ups with any initial technique should alternate.

The right technique for a beginner from scratch

For beginners, there are several ways to start training:

Blocks

Blocks and reverse pull-ups help to train at the initial stage, when all skills are reduced to zero.

In these exercises, the athlete pushes off from the support and, bending his arms at the elbow to an angle of 45 or 90 degrees, fixes his position on the horizontal bar.

In this position, you need to hold on as long as possible, but not less than 10 seconds in each position.

Reverse pull-ups

The reverse pull-up exercise can be a complete training complex. It consists of a group of different blocks.

Starting position - elbow angle 45 degrees. After hanging in it for a set time, the athlete smoothly unbends his arms to a right angle and again fixes for a while, after which the angle increases to 120 degrees.

When practicing, the forces will gradually increase, and you can, having dropped to the largest bend angle, try to rise, also fixing the blocks. First 90, then at the top point - 45 degrees. The final stage is the transition from short bends to a certain block to a full pull-up without stopping.

Pushing off with one foot from the support

Repulsion with one foot from the support less effective method. It is used more as an adjunct to other techniques. You can push to fix the block or start training short lifts up. In this method, a stool or step is used for support, and when exercising in the gym, this can be a Swedish wall.

In the latter case, a conventional medical tourniquet or elastic band is used. At one end it is tied to the crossbar, and at the other end a loop is made under the buttocks.

It adjusts to itself so that the tourniquet is pulled back, but at the same time gives a little support for a push. This method of initial training is suitable for those who already have slightly developed back muscles.

You can go to them from initial stages with a gradual increase in training. This exercise will be the last one before moving on to pure pull-ups, without any assistance.

When performing any exercises on the horizontal bar, you can not jump off it. This will create a shock load on the knee joints, which will lead to further damage. Incorrect getting to your feet when jumping can result in a dislocation of the knee joint or ankle.

Also, you can not make sharp jerks up, trying to bend your elbows and abruptly throw the body from the top point of the lift. Such actions can damage muscle tissue and ligaments. The most common injuries on the horizontal bar are sprains and tears.

Difficulties for beginners

Beginning athletes face difficulties on the way to properly performing pull-ups.

Their reasons are:

Gym at home? Easily!

With an expander, you can keep your muscles in good shape, burn extra calories and adjust your figure!

Exercises with an expander work out all muscle groups of the body - ideal for homework.

It will help you:

• Pump up the buttocks
• To burn calories
• Make slim legs
• Pump up arms and shoulders
• Replace fitness room

What muscles are involved in pulling up?

During pull-ups on the horizontal bar, a large number of different muscle groups are involved. They are divided into main and auxiliary.

The main ones include:

• Forearm.
• Trapeze.
• The broadest muscles of the back.

They are responsible for efforts during flexion and extension of the arms, lifting the body and maintaining it in tension.

Accessory muscles:

• Radiation.
• Deltoid.
• Breast.

They do not have a direct impact on the creation of movements performed when pulling up on the horizontal bar. But they, straining, create a rigid frame for the body, which contributes to easier and more precise movements.

Choice of clothes for training

Clothing for training must be comfortable, consisting of natural or special synthetic breathable material. The form should not hinder the athlete's movements, inconveniently ride up or dig into the body, distracting from training. It can be T-shirts or T-shirts, sweatpants, shorts or leggings.

• Girls need to pick up special sports underwear. It properly supports features female figure during training and does not create additional discomfort due to the pleasant material, the absence of hard inserts and protruding seams.
• Shoes must be special sports shoes, chosen exactly in size. The small one will press and deform the leg, interfering correct technique performing exercises. A large one creates a risk of damage to the leg due to poor fixation of the foot.
• Socks must be worn under shoes. They should not be made of unpleasant synthetic material. A properly selected sock wicks moisture well and does not interfere with the ventilation of the foot, preventing the greenhouse effect.

All equipment is selected based on one main rule: the exercise should be as comfortable as possible. Physical activity itself requires full concentration. Therefore, the athlete should not be distracted by irritating factors such as uncomfortable clothing.

Stories from our readers!
“The simulator is very convenient and easy to use, but this is precisely its effectiveness. It comes with instructions with exercises. It was very difficult in the first days of training, but over time the muscles got used to the load.

I have been using the simulator for more than a month, about 20 minutes a day, and I am very pleased with the result. The muscles of the chest and arms were noticeably tightened. Thank you for such a wonderful thing."

Warm up

Particular attention should be paid to the muscles of the arms and back. The entire warm-up should take about 15 minutes. 5 minutes for each block of exercises.

Exercises on simulators for a quick result in pulling up

There is also a special simulator for training pull-ups. It is called gravitron. It is a platform for the location of the athlete and a horizontal bar for which you need to pull yourself up.

A counterweight is attached to the crossbar, which imitates the effort from lifting the body. Being engaged on such a projectile, you can adjust the load, moving to a new level.

In addition, it allows you to consider and understand in more detail the sequence of work of all muscle groups during pull-ups.

• Classes on special simulators will develop muscles and prepare them for pull-ups.
• The best machines for training the upper part of the body are pull-down and rowing machines.
• They load the arms and back, gaining muscle mass and training endurance through long workouts.
• Train for preparatory stage you need to regularly, 2-3 times a week, performing at least three sets of 10-15 repetitions.

Training programs for different levels

Different levels of fitness require individual programs for the development of muscle mass and training in pull-ups. Physical state depends on several factors. It is influenced by the gender of a person, his age, complexion, lifestyle.

Zero level

For beginners from scratch, it is important not to overdo it and not try to follow the tables offered on the Internet in large quantities. In the first workouts, you need to understand the essence of the exercise and master the correct technique.

• The best way to do this is to use a simulator., but in its absence, you need to rise into the block, starting from the support, and slowly lower, observing the work of the muscles.
• To train lifting, you need to use a tourniquet or the help of a trainer. Such exercises should be performed in several approaches with short rest intervals. 10 repetitions 3 times. These exercises should be given 2 - 3 workouts.
• In the second week of training, attention should be paid to the development of muscles to complete the exercise. To do this, each approach should alternate with the thrust of the upper block. This complex is performed the same 3 times for 10 repetitions.
• As soon as independent lifts begin to turn out without additional support, you need to gradually increase them. The amount of training remains the same. Preparatory exercises are gradually being replaced by ordinary ones.

For men

In the male part of the population, by nature, the muscular frame is more developed and many can initially pull themselves up 1-2 times. If there is not even such a skill, then you need to perform lifting with a push from the support and slow lowering.

For girls

Girls most often have a weak muscle base, and pull-ups are not given to them without difficulty and effort.

For kids

Children do not have sufficient physical fitness to perform such exercises, although they are more dexterous and learn quickly.

For full

• Full people availability excess weight make it very difficult to perform a lift on the crossbar. Therefore, when compiling a training program, you need to devote the first month to fat-burning workouts and a diet, since without losing weight you cannot achieve a good result.
• As soon as the first weight loss is noticeable, you can gradually add pull-up complexes with. You need to start with 1 set of 10 repetitions, gradually increasing their number. You can start constant independent pull-ups with confident performance of at least 10 lifts.

The horizontal bar training program

For those who have learned to pull themselves up well and many times, they are compiled special programs to develop this skill. For this, the goal is set, for example, to pull up 50 times. To begin with, the number of pull-ups you are performing at the moment is determined.

On average, this is 5-10 times. Then the training program will begin with 5-6 lifts. It is calculated by day.

The numbers indicate the number of pull-ups in one approach:

1. First workout: 4, 6, 5, 5, 6. A total of 26 times.
2. Second workout: 4, 7, 5, 6, 7. A total of 29 times.
3. Third workout: 5, 8, 5, 7, 8. A total of 32 times.
4. Fourth workout: 6, 9, 6, 7, 9. A total of 37 times.
5. Fifth workout: 6, 10, 8, 8, 10. 42 times in total.
6. Sixth workout: 8, 12, 8, 10, 12. A total of 50 times.

Rest between sets should be 1-2 minutes, and between workouts 1 day. After first three training takes a break of 2 days.

Pull-up table for beginners

Contraindications

Pull-ups are contraindicated in diseases of the musculoskeletal system, such as:

• Arthritis.
• Osteochondrosis.
• Scoliosis.
• Herniated discs.

With such diagnoses, elevated physical exercise, which are pull-ups on the horizontal bar.

It is possible and necessary to learn how to climb on the crossbar. This exercise will not only increase muscle mass, but also return a beautiful posture. At the same time, its implementation does not require complex sports equipment and additional weight, except for your body. That is why the exercise has earned such a demand.