The horizontal bar is a favorite exercise machine not only for professional athletes, but also for amateurs. Training on this miracle equipment involves almost all major muscle groups: back and pectoral muscles, abdominal muscles, shoulder girdle and arms. Pull-ups have long been chosen by those athletes who respect asceticism in sports, but strive to achieve an Apollo body.
Recommendations for beginners
Often, after the first training on the horizontal bar, beginners have a desire to find something easier. Of course, it is very difficult to practice at first. But don’t rush to conclusions, don’t quit classes halfway. Over time, when you can easily do a dozen repetitions with different grips, you will be proud of yourself, and those around you will look at your “cans” with envy.
Basic grips
Before you start turning yourself into Arnold Schwarzenegger, learn the basic pull-up grips. This will help you alternate classes and distribute the load evenly.
- straight - palms away from you;
- reverse - palms facing you;
- mixed - one palm is directed towards you, the other away from you;
- narrow - hands are located next to each other, directed at the athlete;
- medium - hands shoulder-width apart;
- wide - arms wider than shoulders.
It is worth noting that with a wide position of the arms, the main load is directed to the back muscles, and with a narrow and medium position, the main load is directed to the arms and chest. Choose different types of grips to “build” different parts of the body.
Rules for training on the horizontal bar
The correct technique for performing the exercise is the key to success in pumping up muscles, increasing strength and endurance. It will also protect you from all kinds of injuries. Performing exercises on the bar, like any other workout, should begin with a good warm-up. You should avoid sudden movements and jerking. It is better to do fewer repetitions, but with high quality, than more and with a high probability of getting injured.
A typical mistake is made by most novice athletes - they squeeze their shoulders, throw their head back and try to “reach the sky” with their chin. This happens reflexively. This is not worth doing. You only need to lift your torso clearly vertically. Due to strength, and not due to inertia and jerks. All movements when performing exercises should be smooth and uniform.
Everyone knows that no matter what sport you engage in, it takes a lot of effort, time, and energy. Without energy supply, the body cannot function normally. And I would like to note that a lot depends on proper nutrition and diet. It would seem that he wanted to eat, went and ate, but it turns out that was not the case! The body can eat, but will not receive the proper energy in the amount required and needed. Therefore, nutrition is a serious issue, comparable to the benefits and needs of athletes. There must be a correct balanced menu, which includes the right amount of fats, proteins, carbohydrates, minerals, vitamins, many important elements, microelements, macronutrients.
Proteins are an important component of the body, without the proper existence of protein, life is simply not possible.
Proteins ensure growth, normal development, help the body function properly, not disrupt metabolic processes, balance, but rather help maintain and control. Protein is muscle growth. Let's say that we excluded protein from the diet. Insufficient consumption of the element will provoke a slowdown in the growth of cells, the person himself, and his muscles (muscles). Clearly, such people are susceptible to serious diseases and changes in important organs (liver, glands).
Heart problems arise, memory suffers, a person feels unwell, and performance deteriorates. Previously, several decades ago, deaths were noted in people who ate low-calorie foods for a long time, where protein was practically not involved. Deficiency of the valuable protein element greatly reduces resistance to many infections because there are no antibodies. The synthesis of protection is disrupted, which can cause inflammatory processes to worsen. Often such people suffer from vitamin deficiency.
In connection with such indicators, it is clear that the lack of proteins has a detrimental effect on the entire body. The absorption of nutrients is impaired due to poor enzyme production. Vitamins are absorbed much worse, and without them problems of a different nature begin. Hormones are a protein structure, so a deficiency leads to hormonal disorders. Physical activity will instantly damage cells. Undoubtedly, damaged cells can be restored with high-quality protein. It should be noted that for good digestion, it is better to eat protein that is cooked.
Proteins are found in many foods, so replenishing its balance is not difficult; by using the correct proportions of the required element, a person will feel good and will be able to do strength loads on the body without fear. Mostly large amounts of protein are found in animal products. These are: meat, eggs, milk and dairy products. Plant products are also not poor: beans, soybeans, nuts. By the way, I would like to note that many athletes are gourmets, and this does not prevent them from fully engaging in sports, they simply approach their diet correctly.
Carbohydrates are broken down, releasing energy into the body. In a diet where these elements are present, the food will be satiating. There is no feeling of heaviness in the stomach, so drowsiness and fatigue will not be terrible. Typically, such factors appear after a meal with a lot of fiber, that is, the stomach has to work to digest the food. Due to this state of fact, a person experiences a feeling of drowsiness or fatigue. In order to disperse this state, you can eat food rich in carbohydrates, chocolate, and the person immediately receives a boost of energy. Depression is receding.
Without carbohydrates, metabolism in the body will not occur. Cell growth and internal organs are all interconnected with carbohydrates.
Carbohydrates are essential substances in the body. Quite simply, it can be explained that carbohydrates provide a person with irreplaceable energy value so that he can function properly. That is, they store nutrients for the body that can be used either immediately or as needed. In the liver they are in the form of glycogen, and glycogen is also in the muscles, albeit in small quantities. Therefore, the more muscle development occurs, the more energy is consumed. Moreover, carbohydrates can play a protective role for our body. They are components for the immune system. Fiber promotes normal digestion. And, of course, carbohydrates are products of plant origin. Excess carbohydrates cause muscle growth.
For any athlete, fats are a source of replenishing energy, which, as you know, is consumed in huge quantities. It is a plastic material for building cells. That is, the fatty acid composition of athletes must be correctly and competently balanced. But you need to know that athletes undergo intensive training and great physical activity, so fats act as energy material, and such material simply needs a large amount of oxygen. Otherwise, there is a risk of accumulation of under-oxidized products, which ultimately lead to fatigue, malaise or fatigue. Also, a lack of fat reduces immunity, and an excess leads to obesity and increased cholesterol.
In many ways, there are often cases where athletes do not fully understand the essence and significance of proper nutrition. They don’t understand why they shouldn’t, for example, gorge themselves on fried potatoes or fried meat before training. The diet of an athlete is profoundly different from the diet of ordinary people. Since heavy loads require careful selection of nutritional products. The most important thing is to remember simple things that at your stages of training you need to provide your body with a sufficient amount of calories, depending on the specific tasks at all stages. If a person needs, for example, to gain weight, but he cannot, then how will he build muscle? Therefore, understanding nutrition is an important and significant issue in general, on which the success and luck of any athlete will depend. And, of course, an individual approach is simply necessary.
The balance of vitamins that athletes need are found in vegetables and fruits. Their number is quite huge, so the list can be endless. The most important thing is to understand the essence of proper nutrition, otherwise a person can simply develop chronic diseases that will occur from overwork and from poor nutrition. But, if an athlete consciously and competently approaches maintaining a correct lifestyle, then success and a healthy body are guaranteed to him.
At any given time, there are many diseases and different types of infections present in any country. But you can exclude a lot of such negativity from people’s lives. A person who takes care of his health, eats right, and plays sports rarely gets sick or doesn’t get sick at all. Because the immune system is strengthened, proper nutrition is developed, and most importantly, each of us can implement this approach to life. If even a small number of people who have received from our articles begin to exercise and eat right, then there will be more healthy people in the world, then we will transfer and share our knowledge with others or those who do not have complete information, there will be fewer sick people, and more healthy ones athletes.
Recommendations for training on the horizontal bar for beginners
If you decide to take on yourself and turn your jelly-like body into a source of pride, understand a few principles for starting to work on your muscles. Beginner turnstiles often have a weak grip. It prevents you from doing a lot of pull-ups. Those who are weaker give up trying or try to build muscle with chemicals, without thinking about the dangers of steroids for the body, but there are a number of effective and useful recommendations for beginners:
- You can strengthen your hands and wrists by simply hanging on a bar, as well as using a wrist expander, which can be purchased at any sports store. The advantage of the expander over the hang is obvious. You can strengthen your brushes anywhere.
- If you are not able to force your body to the horizontal bar even once, which is a natural phenomenon for beginners, then start with a regular hang. Gradually try to rise higher and higher on your hands.
- Once you have learned how to do pull-ups several times, you can begin to do several sets of pull-ups with fewer repetitions of your maximum result.
- Also practice different grips and change grip styles to develop and strengthen the entire hand without exception.
Pulling up on the bar is done as follows: inhale when you are at the highest point. Exhale as you lower to the floor. Unstable breathing is unacceptable, it destabilizes the body, and you get tired faster.
Training and nutrition of Denis Minin
Training principles
Denis Minin tries to exercise every other day, leaving enough time for recovery. The duration of the lesson is 2 hours. The first workouts were intense sessions in superset mode. The training consists of a warm-up, working out strength elements (5-10 exercises of 4-5 sets). Afterwards, push-ups, pull-ups and static strength elements are performed.
Basic training elements include the following exercises:
» Dips in the chest style with additional weights » Pull-ups with a classic grip » Pull-ups » Hanging knee raises on the horizontal bar » Straight and side crunches on the horizontal bar » Straight crunches on the bench » “Penknife” » “Flag”
List of favorite exercises:
» Flag push-ups » Dips » One-arm pull-ups » Explosive pull-ups » Power-up » Handrun » Handstand push-ups
Principles of nutrition
Denis Minin is a vegetarian, the athlete excluded meat from his diet. Number of meals - 5. The menu is based on porridge, which the workout worker does not cook, but steams overnight. The sportsman prefers to make cottage cheese, kefir and fermented baked milk himself from homemade milk. Minin has completely eliminated sugar from his diet and prefers honey. As a snack, the turnstile man eats dried fruits, nuts, seeds, quail eggs, royal jelly or bee bread.
Minin eats a lot of cabbage, tomatoes, herbs and other vegetables every day. The athlete recommends eating fruits and vegetables along with the skin, which contains a large amount of healthy fiber. A vegetarian diet allows Denis to feel lighter, more energetic and faster.
Minin is categorically against drinking alcohol. The last time an athlete consumed strong drinks was at the age of 16 years.
Outdoor horizontal bar training program for beginners
It doesn’t matter that your arms hang like pasta along your fat-filled body; the situation can be radically changed. If you have a gym that smells of sweat and you need to work on yourself, pay attention to a set of outdoor workouts for dummies. The horizontal bar training program will take you into the world of sports and instill a sports regime. It is suitable for those who can only hang majestically from dead hands.
- Negative pull-up on the horizontal bar. Climb onto a stool (you should grab one from home). Standing on an elevated platform, grab the pipe with a reverse grip and step off the chair without straightening your elbows. Calculate 8 counts in your head and lower yourself, straightening your elbows. Do 3 sets.
- Jumping. Standing under the apparatus, straighten your arms in the direction of the transverse pipe. Jump up, grabbing it with your bent arms. After this, straighten your elbow joints and carefully jump to the ground. It is important to jump lower every day, putting more effort not on the jump, but on the arm muscles.
- With rubber shock absorber. Attach the edge of the rubber shock absorber to the crossbar, and secure its other end to the ground with your foot. Using the elastic band, lift your torso up and then smoothly return to the starting position.
This complex should be completed when you can easily do a couple of pull-ups with a reverse grip. In this case, move to a higher level.
How to choose a lesson program - video
Don't count on quick results. This program lasts 2 months. To be more precise, it will take at least 7 weeks for you to see the first results. We recommend that you stop exercising every day. If you exercise every day, your body will not be able to rest. That is why it is better to allocate 3 days a week for training.
- Let it be Wednesday Monday and Friday. Regularity is very important in this program. Please note that your body must rest, otherwise the muscles will not grow. This program is designed to gradually increase loads. Any experienced trainer will tell you that you should not overload your body. It should be noted that the load should increase gradually. The program for increasing pull-ups on the horizontal bar will allow you to save money on the gym to achieve the body of your dreams. It is very important to follow an exercise routine.
How to choose the right training program
If you want to achieve results, then you should not skip training under any circumstances.
So, we have prepared for you a number of key points of this program that you need to pay attention to. The first thing you need to understand is that you shouldn't strain yourself while doing the exercises. But this doesn't mean you should be too relaxed. If you have never worked out with this simulator, then it is better to take a partner who could insure you.
Complicated training system
If you have reached certain heights as a beginner athlete, then switch to a 4-day set of exercises.
- Monday. Wide grip pull-up with a head hold. 4 sets of 8 repetitions + grip to the chest 4 sets of 8 repetitions + while hanging, raising the legs to the level of a right angle the same number of times.
- Tuesday. With an opposite grip along the bar, holding your palms towards you - lifts 4/8 + Cross raises with a wide grip, palms towards you 4 x 8 + narrow grip, palms away - lifts 4 times x 8 repetitions.
- Wednesday is a day off.
- Thursday - repeat Monday's routine.
- Friday - Tuesday complex.
- Saturday - rest.
- Sunday is a day off.
Is it possible to do weight training on the horizontal bar?
To acquire a bodybuilder’s body, you don’t have to throw away thousands of conventional units to sweat in a rocking chair; you can pump up in spartan home conditions.
- Many people believe that it is impossible to gain weight without a membership to a good gym. Basically, these are fans of bombing simulators, on which it is possible to reduce the weight lifted. We don’t have such an opportunity, but that’s for the best.
- It is quite possible to build large muscles by working out on the horizontal bar. Not without difficulty, of course. Bodyweight exercises bring very good results in the form of a beautiful muscular body that you have been dreaming of for so long.
- Meat collection is not an easy process, as they say on advertising banners on the World Wide Web. As if you can gain high-quality muscle mass in 2 weeks with the help of some miracle pills. All this is pure lies. To gain high-quality muscle mass, we need time, a horizontal bar and high-protein foods.
- The best training for muscle growth is wide and narrow grip pull-ups. The priority should always be pull-ups with wide arms. Since when they are performed, the load is placed more on the back than on the arms. And, as you know, it is more massive, and the increase in mass will be more noticeable.
- When you can effortlessly do ten or more repetitions, but cannot break through the ceiling in pull-ups, then the horizontal bar training program you are using is no longer effective. It urgently needs to be changed.
- Start practicing lifting your body with weights. You will be pleasantly surprised by the results of such training.
But you shouldn’t stop only at training on the horizontal bar. A training program on the horizontal bar and uneven bars will give you great opportunities to build massive and defined muscles. Remember that while performing the complexes and between them, you should monitor your diet and lead a healthy lifestyle.
Which horizontal bar is better, all-welded or collapsible?
Due to the fact that collapsible models of horizontal bars began to appear on the market in large quantities, many began to wonder how well they were made compared to all-welded models. There is no need to doubt their quality, because the main reason why manufacturers are now switching en masse to collapsible models is their compactness. Collapsible models are easily assembled into boxes, which are convenient to store in a warehouse and conveniently mailed to customers. The only thing we advise you to pay attention to when choosing a collapsible horizontal bar is what bolts are used to connect the parts.
Photo: https://klub-masterov.ru/
This concludes our top 10 best horizontal bars. For the sake of our readers, we tried to find out the pros and cons of the proposed models, and we hope we could help you make the right choice. Enjoy the shopping!
#2020 #Sports #Top 10 #Gym #Horizontal bar
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