Horizontal bar for a beautiful body: a program and exercises for beginners.

The horizontal bar is one of the simplest and most affordable simulators. But how much benefit it can bring if you practice it competently and consistently! Many dream of a beautiful embossed torso, strong arms, and a regal posture. To achieve all this is not so difficult if you take training seriously.

What you need to know before you start training on the horizontal bar

Reference If you hold your palms with the back, then this is a direct grip. If a front side- then it's the reverse. Sometimes a neutral grip is used, when the palms are facing each other (the arms are crossed). Another classification of the grip depends on the proximity of the hands to each other during the exercises on the horizontal bar. There are narrow, medium and wide grips.

Exercises on the horizontal bar are good because they can be used to strengthen different groups muscles, train endurance and strength. These activities are equally suitable for both men and women, they can be performed by children. It is never too late to start training on the horizontal bar, the main thing is to correctly distribute the loads. Before starting the exercises, you should take into account the following points:

• may interfere with exercise on the horizontal bar. Therefore, before you start training, you should lose extra pounds through diet and aerobic exercise.
• During exercises on the horizontal bar, there is a high risk of damaging the ligaments or landing unsuccessfully by jumping off the projectile. Therefore, before starting a workout, you need to perform tilts, lunges, twists, you can run for 10 minutes.

Follow the technique

In order for the exercises on the horizontal bar to be effective, you need to follow a few simple rules:

• The body of the body must always be in an upright position.
• You need to hold onto the crossbar firmly.
• Pull-ups should be performed only with the help of muscle strength, swinging and inertial movements are not allowed.
• Raise and lower the body should be smooth, jerks are unacceptable. The rise and fall times must be equal.
• When lifting the body, inhale, when lowering, exhale.

Beginner Workout Program

The training program includes the following exercises. Each is done 8-10 times in 2-3 sets.

Exercise for biceps

Grasp the bar with a narrow reverse grip, you can even connect the edges of the palms, hang on straight arms and bend your back. Then begin to pull yourself up, pulling your shoulders back and connecting your shoulder blades. At the top point of the lift, bend as much as possible and touch the crossbar with the lower part of the pectoral muscles. Also, biceps are trained with pull-ups with an average reverse grip.

Exercise for the press

Hang on the horizontal bar. Raise your straightened legs up. Lower your legs should also be straight.

Exercise for back muscles

Hold onto the bar with a medium grip. Hang, arching your back and cross-legged, Pull yourself up, bringing your shoulder blades together. Having lowered, completely straighten your arms - this will allow you to stretch the muscles of the back.

Exercise to strengthen the spine

One of the simplest exercises for maintaining the health of the spine is hanging on the bar. You need to try to relax your back muscles as much as possible, this will stretch the lumbar spine. Exercise should be done several times a day for 15-20 seconds in 3-4 sets.

You can also perform half-hangs: the legs touch the floor, part of the body weight is transferred to them, when the muscles relax, the thoracic spine is stretched.

How to make training on the horizontal bar safe and effective?

This article only outlines the basic exercises on the horizontal bar for beginners. To choose an individual complex, you need to take into account the age, gender, level of training and a number of other features of each individual athlete. Classes with a trainer will help to avoid overloads, injuries and sprains.

You can draw up an individual training program, get advice from a trainer and achieve maximum success by contacting. For 20 years of work in Russia, this brand has gained great popularity among fans of a healthy lifestyle. At Gold’s Gym you will find real professionals and like-minded people who strive to develop their physical abilities and strengthen their spirit.

Hello everyone, friends! Our healthy lifestyle marathon continues. ? And today's topic will be dedicated to the guys who want to start training on the horizontal bar.

Today it is not at all difficult to mount the crossbar at home or just go to the sports ground, which is in almost every yard. You do not need to buy additional equipment, since the exercises on the bar are performed mainly using your body weight.

What is useful horizontal bar

With minimal cash outlay, you will receive excellent result: the endurance of the muscles of the forearms will increase, and the figure will change for the better!

With regular exercises, your weight will decrease, and your breasts will strengthen - this is especially true for many girls. Your ligaments and joints will be strengthened. Being engaged on the crossbar, you will also be able to maintain the spine in excellent condition.

When loaded, you use pectoral muscles, triceps and biceps, as well as back muscles. There are also special complexes for the abdominal press. Almost similar results can be obtained by doing on the uneven bars. And it is better to work in a complex.

Some time after the first workouts, others will notice changes in your figure, your torso will take on a more perfect shape, and your arms will be stronger.

For many, the question is very relevant, how to properly perform exercises on the crossbar for beginners? The seeming simplicity of execution is deceptive, it is important to know the technique and follow a few rules.

Before starting any physical activity, do not forget about the warm-up! I won't stop talking about it! Spend just 10-15 minutes on preparatory exercises for warming up.

Basic technique for beginners

If you've always walked past a sports field and aren't entirely clear on where to start exercising, the "negative reps" technique has been created for you. It is based on supposedly already performed pull-ups. To do this, you will need a chair or a strong shoulder of a friend!

You just need to stand on a chair, rise on the crossbar and secure the position with bent arms and a raised chin. After a second pause, you need to smoothly lower yourself down, extending your arms, but without using a chair. You don’t need a lot of repetitions, 3 sets of 4-5 times are enough.

If you find it difficult to do the approach yourself, call a friend who will help, if necessary.

All techniques are performed calmly, without haste and sudden movements. Otherwise, you can quickly injure the joints.

I offer you several types of exercises

• Narrow grip. In this variation, you need to touch the bar with your lower chest and look at your hands.
• Wide grip with head pull. The main thing here is a flat back and smooth movements. At first, try to perform the exercise so as not to injure your head.
• Reverse grip. Shoulders should be pulled back.
• Wide grip. For some this is more difficult. Your back muscles should have a certain strength, since it is due to them that pull-ups are performed. The exercise is considered correctly performed if there was contact between the chest and the horizontal bar.
• Free hanging with leg curl. By doing this, you can achieve an increase in height and correct posture.
• Raising straight legs parallel to the ground. This exercise will help you build your abdominal muscles. Try to make an angle of 90 degrees and hold out for 15-20 seconds. To engage the oblique muscles, additionally do twists.
• In order to prepare your back for more difficult exercises, just hang on the horizontal bar for a couple of minutes. This will stretch the vertebrae and spinal muscles. Breathe calmly and just relax your back.

The beginner program does not include a large number of approaches. Do not rush, do a couple of exercises, but do it well.

Gradually increase the repetitions as you practice regularly. In a couple of years, you will be able to surprise your friends with a spectacular pull-up on one arm! ?

What difficulties do beginners face?

Usually, during classes on the crossbar, many experience some difficulties, namely:

• A large body mass makes pulling up additional difficulties, and not only for those whose muscles are not strongly developed. You understand, raise big weight- It is very difficult! Therefore, you do not need to start your sports activities with a horizontal bar if the weight is quite large. First, strengthen your body and do a slightly different set of exercises.
• For those who have not paid attention to their body at all, it will also be difficult to perform, even if the weight is not large. This is especially true for teenagers and children, as muscle mass is just starting to increase. In this case, it is also recommended to engage in preparatory work aimed at developing strength.
• Sometimes, some beginners try to speed up the process and jump from one set to another exercise. This can only hurt! You will not be able to work out the muscles with high quality, and the increasing load can lead to various injuries.

Basic rules for training on the horizontal bar

In order for the end result to please you, you need to follow some rules.

1. Never swing! Swinging, you do not get the proper load on the muscular system, but perform it “for show”. Use only the strength of your muscles.
2. I will repeat about the smooth execution of each approach. Sharpness and speed are not required here, the result and accuracy of execution are important.
3. Remember that the chin should be on top of the bar, no need to reach for it!
4. During the descent also do not rush. Note how many seconds it took you to climb and exactly the same amount of time to spend on the descent. Thus, you will achieve the best result.
5. The breathing technique is quite simple: inhale during the ascent, exhale on the descent.
6. At first, you need to ask a friend to monitor the position of the body during pull-ups. It should be vertical to the ground.

The horizontal bar is not suitable for everyone

If you have a seriously curved spine, then you should not practice on the crossbar, you can only harm your back. This also applies to those people whose doctors diagnosed an intervertebral hernia.

If you have not noted any contraindications - welcome!

Good luck and good results! It will be great if we can see your positive changes in the photo in in social networks. Subscribe to our news and follow the marathon! Share links to exercises with your friends and improve! ?

And finally, look what these guys are doing on the horizontal bar.

If you have just started to master the horizontal bar, then this article is for you. I advise you to read about, as this is also an exercise for beginners. Pull-ups are a basic exercise on the horizontal bar, and anyone who wants to master the horizontal bar should be able to pull up. I have already written about pull-ups, but, nevertheless, I will say a few more words ...

If you don't know how to pull up at all, then you need to gain strength with push-ups from the floor, or another exercise. If you can’t pull up with a direct grip, but you can with a reverse grip, then pull yourself up with a reverse grip - over time, you will switch to a direct grip.

There are also exercises on the horizontal bar for beginners. I do not understand and do not recognize the yard elements, for which you need to spin like a worm. In my opinion, there is nothing beautiful in such elements, and it's just ridiculous. But for me, all these “worm” elements look funny, but someone likes it. To each his own, but, nevertheless, I will not write about this.

A great exercise for beginners is to raise your legs to the bar. If you cannot raise your legs to the bar, then this exercise can be done a little differently. When lifting your legs, you simply bend your knees and raise your knees as high as possible.

It makes no sense to talk about programs, since they are not needed for beginners. Here, for example, if you got out on the horizontal bar and did 5 pull-ups, then in all the following approaches, try to do 5 pull-ups in the same way. If you are a beginner, then you can do 5-10 approaches, and then, when you reach more high level, you can adjust the program yourself.

To begin with, the grip should be slightly wider than the shoulders, and then, as you normally master the technique of pull-ups, you can use both a wide and narrow grip.

In general, this is all the exercises on the horizontal bar for beginners. After you are more or less prepared, you can move on to more complex elements.

Many beginners, after a few months of training, want to learn how to do a two-handed exit. In general, this is not such a difficult element, but nevertheless, in order to perform it, you need to not only pull yourself up at least 10-15 times, but also pull yourself up as high as possible. For beginners, I can advise you to do a one-handed exit in turn to learn how to do a two-handed exit, but there are more than one technique that will help you learn to do a two-hand exit, but we will talk about them in another article, so subscribe to the blog.

For beginners, that's it. If you are told that a beginner needs to learn some obscure or complex elements, then you are being deceived. Spend energy on the basic exercise on the horizontal bar - pull-ups, and do not spray. If you learn to pull up a lot and with high quality, you will learn everything else.

In the future, it will be possible to study about which there is an article on the blog.

Hello blog readers. Literally every time passing by the sports ground, the eye rejoices, watching the sports boys, constantly exercising on the crossbar, uneven bars. It's still great that an athletic body, healthy lifestyle life, today they have become fashionable and almost obligatory attributes of a modern person.

I agree that not everyone has the opportunity to go to the gym. However, this does not mean that sports, the formation of a beautiful body, are not available in this case. Because a properly selected training program on the horizontal bar and uneven bars is less effective, and in some ways, perhaps even more than the iron press indoors.

Of course, if you want to pump every muscle, then you cannot do without simulators that allow you to work on separate groups in isolation. But if the goal is a sports, toned, moderately pumped body, then it is quite possible to limit yourself to a sports ground and study it.

Workout program

So the program. The one that I have prepared for you is scheduled for a week and is perfect for people who already have some training, as well as for beginners. It includes exercises on the crossbar, uneven bars, push-ups, that is, absolutely everything you can do on your own. Considering that bodyweight exercises are strength exercises, it is effective for gaining muscle mass, which you can accelerate and increase with proper, appropriate nutrition, as well as with the use of sports food additives such as protein, for example. At the same time, such training is aimed at strength and endurance. In general, there are no cons.

Each training involves performing it in four approaches, each to the maximum. While doing the first 3, try to leave some resource for the next ones. The last, fourth, do until exhaustion.

If your training allows you to do 15 or more repetitions in each approach, then you need to add weights to gain muscle mass. It can even be a sandbag, or you can hang it from your belt or put a dumbbell or barbell pancake in your backpack, if any. If your goal is to work on relief, then weights are not needed, and the pace of execution should be extremely intense.

Naturally, for beginners, such a number of repetitions may seem impossible. Therefore, do as much as you can, and increase the breaks between sets as well. But try to work in the same mode: each exercise is performed in 4 sets. Then you yourself will not notice how the number of your repetitions reaches the limit when additional loads are needed.

Believe me, the effectiveness and benefits of street training even rolls over!

I, for my part, offer you a program for a week, classes in which are supposed to be on Monday, Tuesday, Thursday and Friday, alternating with a heavy load and easier. In principle, specific days are not required - the main thing is that you catch the principle and not be lazy. Shall we start?

Monday

Monday is a tough day. Therefore, I also decided not to relax too much and spend a harder lesson that day. As always, we start only after the warm-up.

• The first will be standard, that is, a straight grip, arms shoulder-width apart;
• Next, the bars - push-ups on the chest, that is, the body is a little, 10 degrees, tilted forward, and in the process we spread the elbows to the sides. But the photo you can see the correct execution of this exercise;

• Again the horizontal bar - pulling up behind the head, that is, hands about 2 shoulders wide, at the top point we touch the crossbar with the back of the head;
• We lie down on the floor and do it, arms slightly wider than shoulders;
• Again the horizontal bar, but this time we are working on the press - we raise our legs in the hang;

• The last - bars, and also on the press. That is, on the uneven bars, we raise our legs - you can on straight arms, which is better, you can focus on the forearms.

Tuesday

The session will be easy, relative to Monday, since the muscles must have time to recover. Otherwise, you will get the effect of catabolism, that is, when you train, train, and muscle mass not only does not increase, but even decreases.

• Let's start with push-ups - put your hands shoulder-width apart;
• We continue with push-ups, only this time spread your arms as wide as possible;
• And the last push-ups for today - a narrow grip. That is, put your palms on top of each other.

Look at the photo so that a similar position is correct - this is important

• Now lie on your back and raise your legs - we are working on the press;
• Also, lying on your back, do a bicycle - movements characteristic of pedaling. By the way, the socks here should also work as if the pedals are really under the feet - this is the correct execution;

• Let's end an easy day with simple twists. Of course, for greater efficiency, I would recommend doing them with lateral torso twists so that the obliques of the abdomen are also involved.

Thursday

After a day of rest, I'm sure you will have enough strength and energy to load more.

• Let's start with the horizontal bar and work on the biceps - pull-ups with a reverse grip, arms shoulder-width apart;
  We will do push-ups on the uneven bars, focusing on the triceps. That is, in the process, the hands are pressed to the body, and try to even tilt the body back a little, to heighten the effect;

• Let's go back to the crossbar. We will pull ourselves up with a reverse grip, that is, the palms look at you, and the width of the arms is extremely narrow - no more than a fist;
• Let's complicate push-ups - today the same standard ones, from the floor, with hands shoulder-width apart, but on fists;
• We will also swing the press on the crossbar, but today by raising the knees to the shoulders. That is, in fact, reverse twisting in the hang;

• Let's finish with a familiar raising of the legs on the uneven bars since Monday

Friday

After yesterday's load, it would be logical to have an easy lesson, which we will do.

• Let's start with standard push-ups, arm width - shoulders;
• The following push-ups are, in fact, the same, only, firstly, already on the fists, and secondly, the elbows in the process should not come off the body;
• The third push-ups for today are narrow. Put your palms on top of each other - so that they form a semblance of a rhombus;
• Press - we perform twisting, but only with turns of the torso to the sides in order to pump the oblique muscles of the abdomen;
• We also raise our legs lying down - the lower press also requires attention;
• We finish the week with simple twists until it stops.

As you can see, everything is quite doable, and the efficiency, believe me, is extremely high. Of course, replacing basic exercises with a barbell with a sports ground alone will not work. But after all, our goals are somewhat different - we are not chasing the title of "Mr. Olympia", but simply want a beautiful, toned, athletic, moderately pumped, strong body. Finally, watch a relaxing video of training on the uneven bars and horizontal bar. Don't be lazy, get busy. See you soon.

Lessons sports exercises strengthen, first of all, health, support immunity and improve the figure. It can be difficult to force yourself to start playing sports, especially when it comes to power directions, for example, pull-ups on the bar or push-ups on the uneven bars. Exercises on the horizontal bar (the program for beginners is presented below) allow you to fully develop the entire muscular frame of the body, strengthen the shoulder joints and the thoracic spine, while increasing endurance and strength. The advantage of this training is that it can be carried out both at home and in gym, and on the street.

This versatile projectile, as well as the bars, is able to build muscle no worse than free weights in the gym. The training program on the horizontal bar and uneven bars for beginners is popular with those who are engaged in the so-called workout. These are the basic elements of this direction. You can try to start exercising right away.

You should train to the best of your ability. At the beginning of the program, it is necessary to perform tasks three times a week so as not to overload the muscles. If you are working out in the gym at the same time, then one or two workouts per week are enough. The first exercises are especially important, but excessive overload should not be allowed.

Let's look at the main elements of training:

• Vis in free form. Such an exercise is considered static. It is suitable for those who cannot stretch at all. Helps improve endurance, trains grip, stretches tendons and muscles. To complicate it, you should hang in a corner, i.e. lift your legs slightly up. Thanks to this, you will be able to include the abdominal muscles in the work;
• . It is the best option for beginners, after the hands have become stronger. With such an occupation, one should not rush upward, that is, one should not make sharp jerks. You need to hang and gradually raise your weight. You should linger at the top as long as you can stand. This movement must be repeated at least several times. With each new lesson, it is necessary to rise higher and, ultimately, the chin should touch the horizontal bar;
• . With this embodiment, it is necessary to lower from the top point until the arms are fully extended. The exercise includes working with a chair. Standing on a chair, you take the top position. Next, you bend your legs and lower yourself down. An important point is bending the arms to right angle at the elbow;
  
• on the horizontal bar in a horizontal position. This crossbar is at a lower height. In a hanging state (we stretch our legs forward), it is necessary to pull ourselves up to the horizontal bar so that it touches the middle of the chest. This class format is great for women;
  
• . Such training is aimed at teaching the novice athlete how to pull up properly. With the help of a rubber band or expander, a loop is made, the legs rest on it, thereby making it easier to perform the movement correctly. If you work out in the gym, you can use a special simulator - the gravitron.
  

These exercises must be performed continuously, gradually increasing the load. When you can perform 20 pull-ups without aids, you should move on to the next program.

Each session should begin with a warm-up. The warm-up combination must be observed in order to protect yourself from injuries associated with additional load. It is also necessary to adhere to a pause between exercises, 1-2 minutes. Training should be done at intervals of the day.

Elements on the horizontal bar for the more experienced

Below is a program for training on the horizontal bar for beginner athletes who already know how to pull themselves up. Further workouts should contain exercises aimed at training different muscle groups.

Biceps and back workout

• . Swinging is not allowed in the exercise. It is necessary that the back is fully extended;
  
• . It should be tilted and rise to the crossbar. In this case, the neck should touch the horizontal bar. What is similar in technique to the head. This movement is aimed at improving the biceps and wings of the back;
  
• . With this pull-up, the lower part of the latissimus dorsi muscle works. With the wrong technique, only biceps will be worked out. This effect is possible with a strong shift of the elbows. For the correct execution of the exercise, you should spread your elbows so that they are behind. At the same time, you also need to lean back. You should reach for the chest, not the chin;
  
• . The biceps are included in the work.
  
• aimed at increasing the muscles of the back, namely the trapezius. In addition, the rear deltas work. A beginner can easily cope with this exercise. To perform it is necessary to install the horizontal bar on low level. Pull-ups should be done from a horizontal grip position. The shoulder blades should be reduced as much as possible. Do not allow sagging and protrusion of the pelvis. It is necessary to achieve stretching of the body in one line.
  

Abs workout

This training program is designed for people who are just starting to train pull-ups. Even an inexperienced athlete can easily cope with these loads. Next, your review will be provided with a video with training programs on the horizontal bar.

Sample Program for Beginners and Experienced

Conclusion

The horizontal bar or crossbar is a universal projectile that allows you to work out almost all muscle groups, thereby not only creating a beautiful athletic silhouette, but also improving health, endurance and strength. Even if you don’t know how to pull up at all, you can always learn by using the program for beginners. In just a few weeks, you will already be doing your first pull-ups on your own without anyone's help.