value of a horizontal bar or usual crossbeam consists, first of all, in availability. The horizontal bar can be found not only in any gym, but also in ordinary domestic playgrounds. The small sizes of a horizontal bar allow to establish it at home. By means of exercises on a horizontal bar it is possible to work perfectly the middle and top of a back as a large number of different groups of muscles is at the same time involved.
In addition, exercises on a horizontal bar train big round and diamond-shaped muscles, strengthen brushes and develop muscles of forearms and bicepses. During pullings up the biceps strongly develops in width and gets the uniform and balanced form. Pullings up on a horizontal bar in a complex with push-ups from a floor can be used instead of a training in the gym on vacation or in a business trip. If you practise with a bar, then between approaches by useful will carry out easy pullings up on a horizontal bar. It will contribute to the development of muscles antagonists and extension of muscles of a breast.
Technology of performance of exercises on a horizontal bar is rather simple. For load of the broadest muscles of a back use wide hold, and for load of pectoral muscles – narrow. At narrow hold in palms to itself additional loading goes on muscles in a waist. If to be tightened and touch a crossbeam by a chin, then the broadest muscles will develop in thickness and if to touch a crossbeam by a nape – that in width. Exercises should be carried out smoothly and without breakthroughs, it is not necessary to throw a body into a bottom. You hold hands straightened when the trunk is in the lower point. Also you monitor breath.
Main types of pullings up on a horizontal bar:
- Average direct hold. It is a classical way of exercise on a horizontal bar. The successful fellow has to be at shoulder length. When performing exercise try to concern the top part of a breast a crossbeam, cramping at the same time shovels. In the lower point completely straighten hands and as much as possible stretch. This type of pulling up train muscles of a back and predplechny sgibatel.
- Average reverse grip. This option is the facilitated version of average direct hold as the main loading is undertaken by sgibatel of hands. At shoulder length try to touch with a reverse grip with breast top to a crossbeam, without forgetting to cramp at the same time shovels. Try to take away shoulders back and down at the beginning of exercise. The working muscles: the broadest muscles, bicepses.
- The wide successful fellow to a breast. It is rather hard correct to carry out technology of this exercise. The successful fellow has to be wide. At pulling up it is necessary to touch by a crossbeam breast, having weakened bicepses and cramping shovels to the maximum. Cave in in a back. Come back to a starting position after a short pause in the top point. The main loading goes on top of the widest, round, podostny and trapezoid muscles.
- The wide successful fellow for the head. At low mobility of shoulder joints can become injury-causing. At pulling up by the wide successful fellow the body has to be strictly perpendicular to a floor, and elbows have to be directed strictly down. At this exercise, trapezoid, round and podostny muscles are perfectly studied.
- Narrow direct hold. Having caved in in a back, be tightened by narrow hold and concern a crossbeam breast bottom. The working muscles: bottom of the widest, gear and humeral muscles.
- Narrow reverse grip. This exercise it is possible to pump up bicepses effectively. Technology of performance is as follows: from below grasp with the successful fellow a crossbeam. You keep hands in the lower point completely straightened. Be tightened up until your chin appears above a crossbeam. Cramp shovels, bend a back and take away shoulders back. In the top point try to concern a crossbeam the lower part of a breast. The main loading goes on bicepses and the lower widest.
- Neutral hold along a crossbeam. For performance of exercise it is necessary to use the V-shaped handle fixed on a crossbeam. Technology of performance: At pulling up as much as possible cave in in a back, rejecting the head back, try to concern the handle a bottom of pectoral muscles. The working muscles: bottom of the widest, gear and humeral muscles. For strengthening of brushes and the successful fellow be tightened on a thick crossbeam or doing capture by two-three fingers.
We hope that this subject threw to you several effective exercises on a horizontal bar
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