The horizontal bar is the simple apparatus which can be established even in the ordinary city apartment. Pullings up and hanging on the horizontal bar are the exercises allowing to involve the whole groups of muscles, such exercises are very useful to girls.
Exercises on the horizontal bar are useful to preservation of the good bearing and maintenance of the muscle tone of hands. Also regular hanging on the horizontal bar strengthens the back and allows to prevent many diseases of the backbone connected with foul of the bearing.
The exercises on the horizontal bar which aren't demanding physical training
Simple exercises for girls who it is necessary to do not less than three times a week will allow to train gradually hands, to strengthen the press and the back, to tighten the breast. The noticeable result from exercises will appear not at once. To achieve visible results, it is necessary to spend many forces and time. For achievement of the best effect of the training on the horizontal bar it is necessary to combine with run and gymnastics. But the most important assistant on the way to the ideal figure — desire to play sports and motivation.
For the press
This simple exercise is performed for three approaches. For one approach not less than eight times are recommended to repeat exercise, gradually increasing number of repetitions. Home position: it is necessary will grasp with hands the horizontal bar, holding palms shoulder width apart. Movements: straight legs need to be raised smoothly before themselves and to lower. After three approaches it is recommended to detain the legs raised before themselves for several seconds.
Side press
For lifting of side muscles of the stomach it is necessary to raise not extended legs, and knees. It is necessary to raise knees alternately in the opposite directions, that is the right knee needs to be directed towards the left breast and vice versa — to direct the left knee towards the right breast. It is better to do the number of approaches maximum as far as there will be enough forces.
For strengthening of muscles of the breast
To tighten the breast, it is enough to carry out usual pullings up on the horizontal bar. Pullings up have to be smooth. It is necessary to begin the training with one approach a week and to do no more than ten pullings up for one approach. In the week the number of approaches can be increased to two. It is possible to hold the horizontal bar as the reverse grip, and to straight lines.
For back muscles
The most elementary exercises are very useful to muscles of the back and maintenance of the good bearing. If just to hang on the horizontal bar on several minutes a day, then it is quite enough for maintenance of the tone of back muscles. It is better to perform exercise as follows: to hang for 10-20 seconds with the break in the minute. Exercise it is necessary to repeat no more than ten the time in a row. To start enough five approaches.