How to replace pull-ups at home and in the gym

Types and features of horizontal bars

Sports structures designed for outdoor use are varied and provide exercise to maintain physical fitness. On the territory of a country house, you can make a comfortable horizontal bar with your own hands, which is suitable for adults and children. At the same time, there is no need to build a full-fledged sports ground, since there are universal types of structures. The peculiarity of this approach is the absence of large financial costs for the acquisition of a complex of ready-made sports facilities.

The horizontal bar does not take up much space and is easy to use

With parallel bars

The sports design with parallel bars consists of two vertical posts, at the ends of which there is a horizontal bar. Two such structures are installed parallel to each other and have a height of about 2 m. The parameters of the horizontal bar when manufactured independently are determined depending on the height of the users.

The bars can be a separate horizontal bar or attached to another

The bars can be slightly higher than the user's height or approximately up to chest level. A certain parameter depends on the exercises that will be performed on the structure. In any case, the ends of the upper crossbars protrude to the sides, that is, the length of the elements is greater than the width between the support posts. This provides convenience during sports activities.

Crossbars

The classic crossbar is two support posts, at the ends of which a bar is fixed at the top. The horizontal bar is convenient for pull-ups and easy to manufacture. The height of the product should be approximately 0.7 m greater than the user’s height.

Several combined crossbars are functional for sports activities

A regular crossbar has stable supports, and the top bar is thinner than the posts. This is necessary for convenient operation of the structure. Crossbars are often combined with other options for sports structures, but they are easy to make with your own hands.

Crossbar with rings or rope

A regular bar can be made more functional if you supplement it with gymnastic rings or a rope. Such elements can be purchased at a sports store, and you can make the crossbar yourself. As a result of this, the cost of the horizontal bar will be minimal, and its functionality will be high.

The rings or channel for the crossbar can be removable

Removable rings make the horizontal bar practical, and the length of the rings is selected depending on the height of the user. A rope ladder attached to a crossbar will be convenient for children.

Swedish wall

Crossbars and beams are often combined with a Swedish wall, which is a ladder. Self-manufacturing of the structure is labor-intensive and complex. The finished element can be purchased at large sports stores.

Bars often complement the Swedish wall

In a suburban area, the wall bars can be installed near the wall of the house or simply on a dedicated area for training. The wall bars can be made of wood or metal, but in any case it is important to determine the parameters of the structure, for example, the distance between the crossbars, width and height.

The benefits of horizontal bars

Sports complexes are varied, but always bring great benefits to a person’s physical health. Children's or adult horizontal bars allow you to perform various exercises, which are selected depending on the desired result. At the same time, the horizontal bar must have optimal parameters for comfortable sports activities.

A horizontal bar installed outdoors allows you to solve the following problems:

• relaxation of the spine is ensured by simply hanging on a bar, the height of which is greater than the user’s height. At the same time, the back muscles are relaxed, and such exercises are recommended after prolonged work at the computer;
• Correcting posture in children or adolescents is possible with the help of exercises on the crossbar, uneven bars or wall bars. For adults, horizontal bars allow them to maintain physical fitness;
• A horizontal bar in a country house or in a private house often serves as a place for drying blankets and beating out carpets. Therefore, a sports exercise machine is also convenient for domestic purposes;
• The presence of crossbars allows you to instill in children a love of physical exercise and a healthy lifestyle. Adults can easily cheer themselves up with five minutes of exercise.

The functions of the horizontal bar may be different, but its main purpose is to perform exercises to keep fit and healthy. This is necessary for adults and children, and the sports structure must be safe.

Execution technique

Take the correct starting position. Sit on the machine and place your feet under the special support rollers. Grasp the handle with a wide grip and straighten your back. At the top point, the arms are extended, the elbows are extended, but the muscles are not relaxed, but are in good shape.

The pull is performed as follows:

1. As you exhale, pull the cable handle down. Move your head slightly forward and lower the handle to a level just below the back of your head. During movement, the gaze is directed forward, the straight position of the back is maintained, and the elbows move in an arc in a plane perpendicular to the floor.
2. At the bottom point, hold for several counts and, while inhaling, slowly return to the starting position.
3. Repeat the described movement 10–15 times.

Additional attention should be paid to the grip. As was said, the grip is wide. But how much? With the correct grip, when you bend your elbows at right angles, your forearms are perpendicular to the floor. This is about one and a half times wider than the shoulders.

You should also take into account the fact that deadlifts additionally engage the biceps. Performing the movement by bending your arms is one of the most common mistakes in this exercise. To avoid it, concentrate on your elbows. It is the elbows that move downwards with force, and the forearms and hands are simply hooks with which you catch the weight.

If during a lat workout you feel that your biceps are tired much faster than the set is completed, then you are doing the exercise incorrectly. Try to perform the movement using your back - it is the back that should get tired.

Preparatory work

Before determining the location for installing structures, you need to select the appropriate type of horizontal bar. Two combined crossbars are the best option. Moreover, the height of one of them is less than the other. The site for the structure should not be located in an open space near the entrance door to the house. It is best to place sports equipment against the side wall of the building or in the shade of trees. In this case, the site should be as level as possible, which will facilitate construction.

Compact horizontal bar is easy to use

A simple horizontal bar can be an excellent exercise machine for adults and children. To do this, you need to make a crossbar, the height of which is approximately 0.6–0.7 m greater than the height of an adult. One part of the beams is attached to the crossbar, and the other is located parallel to it at a distance of about 50 cm. Additionally, you can provide a wall bars, but its installation very labor intensive. Simple parallel bars are universal and can be used by both adults and children. A paired horizontal bar in the form of two crossbars is suitable for performing various exercises.

Simple bars are suitable for various sports activities

When determining the size of the horizontal bar, it is worth considering the following features:

• the width of the horizontal crossbar for children is 1 m, and for adults - 1.3–1.5 m;
• the crossbar for children should have a diameter of 25 mm, and for users over adolescence - 35 mm;
• The diameter of the support posts is larger than the crossbars.

In order for the work to proceed as quickly as possible, you need to make a drawing of the structure. This is necessary even for simple horizontal bars, since the diagram indicates the dimensions, mounting angle, and location of all elements.

The drawing facilitates the construction of the horizontal bar

As a basis, you can take a ready-made drawing of the design you like and change the parameters depending on the height of the users. At the same time, it is worth considering the ease of use of the structure by adults and children if the device is universal.

How to choose material

To make a sports device, you can use wood or metal pipes. The first option is low cost, but the wooden elements require careful processing and painting. At the same time, each part is well polished, which will avoid splinters during operation. Thick support posts with a cross section of 100 mm are required for the crossbar or beams. The upper hand bar is made of a rounded element with a diameter of at least 40 mm.

Wooden structures are more comfortable for children

Metal structures are made from round or profile pipes, but the hand bar should always be round with a diameter of 35 mm for adults. The supports require profile pipes with a cross section of 50x50, and the wall thickness must be at least 3 mm. For the horizontal bar, steel pipes are optimal, which are coated with an anti-corrosion compound and then painted.

A simple horizontal bar can be easily made multifunctional using hanging rings or a rope

Combined options are effective, in which the supports are made of wood and the crossbar is metal. The design is low cost, reliable and practical. All parts are painted with paint for metal or wood, but the composition must be intended for outdoor use.

Quantity of material and tools

When building a horizontal bar made of metal, you need to determine the dimensions of each part, because the calculation of materials depends on this. The support pipes must be about 2.7 m long, since they are deepened and concreted into the ground approximately 60 cm. The minimum width of the crossbar is 1 m. Thus, for the work, two support pipes and one crossbar are needed, which have the necessary characteristics.

The list of tools and additional materials includes:

• grinder and welding machine;
• electric drill, drill or shovel;
• tape measure, building level;
• brushes and compounds for metal processing;
• container for mixing sand and cement.

Wooden or metal ends of supports must be treated with bitumen. This is necessary to prevent corrosion and maintain the durability of the structure. Therefore, for work you need to prepare bitumen by heating it in a metal container to 160 °C.

Step-by-step guide to making a horizontal bar

Before starting work, you need to treat the ends of the supports approximately 60 cm with bitumen. Then, at the site where the horizontal bar is installed, 70 cm indentations are made using a garden drill. Sand is poured onto the bottom and compacted in a layer of 5–10 cm. These actions allow you to prepare the basis for installing the horizontal bar.

Further, the set of works involves the following actions:

1. Using a welding machine, you need to weld the horizontal crossbar to the supports. The crossbar can be longer than the width of the horizontal bar. In this case, the ends should protrude evenly on both sides.

   

   The crossbar must be round

2. The finished frame is installed in the prepared recesses, and concrete mortar is poured inside. First, short reinforcing rods should be welded to the lower ends of the pillars to ensure more reliable fixation. The construction level is used to check the evenness of the installation of each part.

   

   The concrete supports of the horizontal bar must be strictly vertical

3. After concreting, you need to add a little sand near the supports, and after hardening, you can lay a layer of fine gravel. This allows you to avoid moisture accumulation on the area with the horizontal bar. Next, the structure is painted with metal paint. The product must be intended for outdoor use.

Video: DIY metal horizontal bar

Features of the children's horizontal bar

The construction of a children's horizontal bar requires careful determination of dimensions depending on the height of the child. At the same time, the design should be more functional than a simple horizontal bar for adults. The best option is a combination of a crossbar, a wall bars, and a swing. A small hanging punching bag, rope or removable swing can be easily fixed to the crossbar if necessary.

A children's horizontal bar can be simple, but hanging elements make it functional

If there is no large area for a children's sports complex, you can make two crossbars of different heights. A swing, a net, a punching bag or other devices are alternately fixed to one of them, and the lower one is used for pull-ups. In any case, a children's horizontal bar should be of high quality, reliable and comfortable.

Warm-up

If the issue of a cool-down at the end of a lesson is considered controversial, then it is important to do a warm-up . And it’s not only about warming up the body (there are studies and statistics - this significantly reduces the risk of injury - and this is important), but also about preparing the brain and psyche. You warn the body “now there will be a workout,” and it turns on the hormonal mechanisms of the sympathetic nervous system.

Switching thoughts from what happened before training to what will happen now is also an important procedure. When training, you need to think about training. It’s useful to do something similar before work or rest, to immerse yourself in reality, so to speak.

To warm up, you can do any light exercise for 5-10 minutes. Twist your arms at the shoulder, elbow, and wrist joints, twist your legs, bend forward and to the sides, jump in place, remember the school “running in place” or just do jumping jacks:

Horizontal bar finishing

Applying an antiseptic and painting wooden or metal structures are the main types of treatment. When operating and constructing the crossbar, the following features should be taken into account:

• the crossbar should not have a rough surface. Wooden or metal elements are carefully sanded before installation, and painting makes the surface more comfortable;
• when performing exercises, you can use different pads and straps to ensure comfort during exercise;
• The area around the structure should be covered with sand or fine gravel. The children's complex can be located on the lawn, but not on an asphalt surface to avoid injury;
• The paint layer of the horizontal bar should be periodically renewed to prevent corrosion of the material.

A sports device located outdoors requires simple maintenance, but the key to durability is proper installation.

Video: making a horizontal bar and parallel bars with your own hands

You can make a horizontal bar on the street yourself, but for this you need to select high-quality materials. This is the key to the strength and safety of the structure.

• Author: Olga Novikova
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