Pulling up on a horizontal bar is a type of physical exercise which pumps over muscles of hands, breasts and backs. But occupation on a horizontal bar has particular advantage over other types of exercises directed to strengthening and inflating of these muscles. Having understood as correctly to be engaged on a horizontal bar you will be able to bring without financial expenses an upper body into excellent physical shape. Also correct occupations on a horizontal bar do not demand additional special technical means for physical exercise – everything that it is necessary for you - it is a horizontal bar and weight of your body.
How to begin to be engaged on a horizontal bar?
If you face this type of exercises for the first time, so at first you need to adapt hands and a body to this occupation.
Daily you hang on a horizontal bar so much how many you will be able that hands got stronger and did not try to slide off a crossbeam. When you feel that you are ready to be brought up, start exercises. The correct exercises on a horizontal bar differ among themselves with way of the successful fellow of a crossbeam and distance between hands.
Strongly undertake a crossbeam, hands at shoulder length, the successful fellow – the return, i.e. palms are turned to the person. Smoothly tightening a body up (without breakthroughs and jumps), you watch that elbows moved down and dispersed in the parties a little. Shoulders have to be relaxed, the back is curved, to try to cramp shovels together. A little in knees is desirable to bend legs and to cross among themselves. When the chin appears over a crossbeam, smoothly lower a body down.
This exercise suits those who have no good physical shape and experience of occupations on a horizontal bar. When you master this exercise, hands will become much stronger, it is possible to start exercises on a horizontal bar where direct hold is used (palms are turned away from the face) and also it will be possible to change distance between hands.
How it is correct to train on a horizontal bar to pump up bicepses and the lower part of the broadest muscles? For this purpose use exercise on a horizontal bar with narrow capture of a crossbeam, alternating the reverse and direct grip of hands.
And how it is correct to begin to be engaged on a horizontal bar stronger to pump up the top part of the broadest muscles and a muscle of a back? For this purpose use wide hold to a breast and the wide successful fellow for the head (at a body raising to a crossbeam, the head is got for a horizontal bar), and, the it is more than a distance between hands, the back muscles work more.
Pumping of a triceps, bottom of the broadest muscles and humeral muscles happens when you do neutral hold. To do the correct exercise on a horizontal bar with neutral hold, it is necessary to rise perpendicular to a crossbeam and to clasp with hands a horizontal bar, palms inside. The gap between hands should not be. Tightening a body to a crossbeam, try to touch its lower part of a breast. Alternately you take away the head to the right, to the left, and also interchange the position of hands, at first ahead right, then left, etc.
And some more important points
In addition to these types of exercises surely it is necessary to answer questions: "How it is correct to breathe on a horizontal bar? And how many it is necessary to be engaged on a horizontal bar?"
Not only the smooth movement, the direct case of a back and strong hold promote the correct performance of pullings up on a horizontal bar and also it is impossible to forget about the correct breath without which to you not to reach positive effect from occupation.
Raising a body, in the heaviest point of rise when most of all forces are required - you do an exhalation and, lowering smoothly a body, you take a slow deep breath.
So, in conclusion, how much time you need to be engaged on a horizontal bar?
It is regularly necessary to be engaged, it is desirable every other day. To do three approaches till 10-15 times though perhaps it will turn out less at the beginning. When you feel that you can be brought up more, gradually, with each training increase the number of pullings up.
Progress to you in work on!
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