Slimming bar for girls. Exercises for the press on the horizontal bar. Exercises on the horizontal bar for weight loss of arms and back

Home→Visitor→Weight loss horizontal bar for girls. Exercises for the press on the horizontal bar. Exercises on the horizontal bar for weight loss of arms and back

There is a well-known myth that there are exercises on the horizontal bar for all muscle groups. Actually this is not true. The truth is that while exercising on the horizontal bar, many muscles function, but some do not tense at all. For training on the bar to be effective, you need to understand which parts of the body take on increased load and which “stay on the sidelines.”

The benefits of training on the horizontal bar

By exercising on the crossbar, you can pump up the muscles of your arms, chest, shoulders, back and abs in a short time, achieving the first results within a month. The main benefits of training on the horizontal bar:

• strengthening the spinal column;
• increase in height;
• formation of correct posture;
• prevention of diseases caused by poor circulation, etc.

Such results can only be achieved if you practice on a regular basis.

On a note! Jumping off the horizontal bar abruptly is strictly prohibited, as this can lead to injury.

Exercises on the tunic are useful not only for adults, but also for children whose posture is developing. By strengthening your back, you can avoid scoliosis and other problems associated with spinal curvature in the future. For men, training on the horizontal bar helps them become stronger, pump up their muscles and make their appearance more attractive to the opposite sex. For women, such exercises are also useful because they can strengthen the breasts.

The horizontal bar is designed for pull-ups, but they can be performed in various ways, putting stress on certain muscle groups. Moreover, you don’t have to go to the gym for this; you can exercise at home if you install a crossbar and draw up a training program correctly. In addition to pull-ups, there are other exercises on the horizontal bar.

By changing the intensity of the load during pull-ups on the horizontal bar, you can work on specific zones. A wide grip helps to quickly pump up your back. A narrow and medium grip forces the muscles of the chest, shoulders and arms to work. When training on a thick bar, the load is greater than when training on a thin horizontal bar.

On a note! Before you start doing pull-ups, you need to warm up your muscles. The ideal option for warming up is light jogging.

When performing pull-ups and other exercises on the horizontal bar, it is important to adhere to certain recommendations:

• movements should be smooth;
• It is advisable to do the exercises measuredly, using muscle strength;
• When performing exercises on the horizontal bar, you should control your technique to avoid injuries - part of the load is transferred to the joints; incorrect technique can lead to sprains, tears or bruises.

The final result of the training depends on compliance with all the rules.

For hands

Any exercise performed on the horizontal bar develops arm muscles. However, among them there are those that provide maximum load on the upper limbs. Complex exercises include one-arm pull-ups.

To perform a one-arm pull-up, you need to do the following:

1. Grasp the horizontal bar with both hands using a reverse grip. Pull yourself up until your chin is level with the bar.
2. Lower one hand and grab the other at the wrist. Slowly lower.
3. Perform a similar exercise using the other hand to pull up.

For beginners, one-arm pull-ups are difficult, so it is better to do simpler exercises first and then move on to more complex workouts.

For biceps

Exercises for biceps on the horizontal bar are done as follows:

1. Grab the bar with a reverse grip, placing your hands side by side. Arch your back.
2. Pull yourself up by moving your shoulders back and squeezing your shoulder blades. The pectoral muscles should touch the horizontal bar, arch your back more (as in the photo).
3. Slowly lower.

This exercise will help make your biceps sculpted, but you must follow the correct technique for this.

For triceps

The triceps exercise is done as follows:

1. Grab the bar so that one fist is in front of the other.
2. Raise your body to the horizontal bar, alternately moving your head to the right and left.
3. After each rise, lower yourself slowly.

The position of the hands needs to be changed between approaches.

For the pectoral muscles

To effectively work the chest muscles, it is recommended to perform exercises with a narrow grip. Do classic pull-ups by grasping the bar with an overhand grip. It is important to monitor your own breathing. When going up, inhale, and when going down, exhale. Breathing through the nose, it is necessary to control its rhythm so that it does not go astray. In addition, the technique for pulling up to work the pectoral muscles is considered correct if the exercise is performed smoothly. Sudden movements during training are unacceptable, although they are easier to do. It is advisable to spend the same amount of time on the ascent as on the descent.

For reference! For beginners, it is better to pay most attention to the quality of pull-ups, rather than the number of repetitions. In the future, when the technique is worked out to the point of automaticity, the number of repetitions can gradually be increased.

There is another effective exercise on the horizontal bar that helps pump up the pectoral muscles:

1. Hang on the horizontal bar, grasping the bar with a straight or reverse grip.
2. Bend your knees.
3. Reach your right knee to your left shoulder, then your left knee to your right shoulder.

Thus, by alternately using one or the other leg, you can quickly pump up your chest muscles on the horizontal bar.

For shoulders

The horizontal bar training program includes pull-ups, which help make your shoulders wider and more developed. To make them, you need the following:

1. Grasp the bar with an overhand grip, placing your hands side by side.
2. Bend your back and pull yourself up to the horizontal bar so that the bar is at chest level.
3. Slowly lower.

For the back

The most effective exercise for the back that can be performed on the horizontal bar is a wide-grip chest pull-up. As a rule, many beginners do it incorrectly.

A wide-grip chest pull-up is performed as follows:

1. Grab the bar with your hands with a straight wide grip (place them at the maximum distance from each other). Bend your knees.
2. Pull your chest up to the level of the bar. The elbows move towards the lower back. The shoulder blades are brought together, the back is arched.
3. Slowly descend down.

When performing this exercise, you need to understand that the wider the grip, the greater the load on the back. Accordingly, the effectiveness of pull-ups will be higher.

It is much easier to perform an exercise with a medium grip on the horizontal bar to work the back muscles:

1. Grab the bar with an overhand grip, placing your hands shoulder-width apart.
2. Slowly pull yourself up until your chest touches the horizontal bar. Bring your shoulder blades together.
3. Lower yourself down, straightening your elbows. Hang in this position for a bit.

For the press

It may seem strange to some that you can do abdominal exercises on the horizontal bar. True, these are not pull-ups. You can do an exercise to work the abdominal muscles as follows:

1. Grasp the bar with a reverse or forward grip. The distance between the hands does not matter in this case.
2. Raise your straight legs together until a right angle is formed with your torso.
3. After holding this position for a couple of seconds, lower your legs down.

This exercise helps make the abdominal muscles more prominent, which will significantly improve your appearance.

Contraindications

Exercises on the horizontal bar are not suitable for everyone. In some cases, such activities can lead to injury or worsen a person’s general condition. As a rule, it is not recommended to train for various disorders of the musculoskeletal system.

Contraindications apply to the following cases:

• scoliosis, even mild;
• herniated discs - this is especially true for overweight people;
• osteochondrosis of the cervical spine.

Before developing a training program on the horizontal bar, you need to consult a doctor, since the permissible load is individual in each case. For example, with osteochondrosis of the cervical spine, the doctor may allow you to perform exercises after first examining the patient. However, it is recommended to do this with caution, since one wrong movement can lead to increased pain and the appearance of new symptoms, such as dizziness and so on.

If the herniation of intervertebral discs is severe, training on the horizontal bar or uneven bars is strictly prohibited. In such cases, you can’t not only pull yourself up on it, but also simply hang on it.

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Gravity boots NEW AGE COMFORT red

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Video: how to pump up muscles on the horizontal bar

For those who want to have sculpted biceps, triceps, toned shoulders, back and chest without going to the gym, experts recommend exercising on the horizontal bar at home. To achieve the desired result, you can contact a professional trainer who will develop an individual set of exercises.

It’s not difficult to pump up muscles on the horizontal bar; all you need is the desire. For greater efficiency, weights can be used. You can master the technique of performing exercises on the horizontal bar using a video.

How can you find out what your genetic potential is, and is it possible to “pump up” on the horizontal bar and change your figure? Most of us are trying to find a universal program that will allow us to work on muscle size and definition at the same time. So why not, for the sake of a beautiful and stunning figure, not use a simple horizontal bar that can speed up the weight loss process?

Crossfit complexes with pull-ups

We bring to your attention several CrossFit complexes containing chest pull-ups to the bar.

To increase strength in pull-ups, you must work on developing your back muscles. Perform several exercises with kettlebells and dumbbells in one session, for example, two-arm kettlebell throws and dumbbell bench presses. By exercising regularly, you can effectively pump a huge number of muscle areas, as well as increase strength and develop agility.

Author Yaroslav Khvatov

Training experience - more than 8 years. Winner and medalist of All-Russian powerlifting and deadlift tournaments. Candidate for Master of Sports in deadlift.

Editorial team Cross.Expert

We bring to your attention several training complexes for CrossFit, which include the classic pull-up on the horizontal bar in the program.

There are no traumatic sports, only incorrect exercises. Be sure to include pull-ups on the horizontal bar in your training system and very soon you will be able to boast of an amazingly beautiful torso and pumped up arm muscles. But don’t forget about training your lower extremities. Then you will be absolutely irresistible.

How to pump up the leg muscles of a man at home is written here. Shoulder exercises for men can be found here. We train the body muscles using an expander. Home training of the pectoral muscles for men is at this link. A comprehensive workout for working all the muscles of the body at home is here.

The horizontal bar is the key to health and a beautiful body

It is important to note that, like any training, exercises on the horizontal bar must be performed constantly. Remember: you won’t be able to achieve great results right away. In such a matter, the main thing is perseverance and strength of character. Perform pull-ups and inversions daily using a horizontal bar. Such exercises will help pump up your biceps, triceps, chest and back muscles. In addition, pull-ups on the horizontal bar will help straighten your posture. Any athlete knows how to lose weight on the horizontal bar and get your body in order.

Which apparatus to prefer for exercises: crossbar or parallel bars?

When choosing between a horizontal bar and parallel bars for use in biceps training, you should focus on the athlete’s personal comfort and preferences.

The sports equipment under consideration are equivalent in their intensity and effect on the target area for transforming the arm muscles. Moreover, modern manufacturers of work-out equipment practice creating hybrid installations that combine both a crossbar and parallel bars.

This indicates the interchangeability of these devices and the pointlessness of choosing between them.

It is important to understand that to achieve your goal and strengthen your biceps, you will need a long time and regular training. In view of this fact, it is worth preferring that equipment, classes with which will be possible at any time of the year, day, in any weather, and so on.

≡ January 23, 2020 Category: Exercises by muscle group

What about the appearance of guys (and especially girls) causes the most unpleasant sensations? In all surveys on this topic, the leader is a shapeless, saggy belly. How to deal with this unpleasant phenomenon? Of course, start eating right and working out your abs.

Does this mean it's time to develop a table of food consumption for each meal? Probably yes. Will visiting expensive fitness centers become mandatory? Not at all necessary.

Since the best sports equipment for working the press are the usual crossbar, parallel bars and “Roman chair” - present on any sports ground, even in the courtyards of residential areas.

But how can “green” beginners build their training around them? What abdominal exercises on the horizontal bar and parallel bars are most effective? Is it possible to pump up abdominal muscles at home? What safety rules must be followed? And are there any contraindications for such activities?

Let's try to answer the questions posed in more detail.

Pumping up the press on the horizontal bar

Did you know that a horizontal bar will help you achieve beautiful abs much faster than exercises for losing belly fat performed from the floor? The most important thing is to follow the regime. Believe me, you can achieve better results than a person who pays attention to his body twice, or even once a week. Don't be discouraged if at first you don't see any effect from the exercises. Be patient and in just a month you will notice that your stomach has become more toned, and your figure as a whole has acquired a more toned appearance.

So, how do you pump up your abs and lose weight on the horizontal bar? To do this, you need to, while on the horizontal bar, raise and bend your knees. This exercise must be performed for five days or a week. However, if you have good physical fitness, you can complicate the exercise a little: swing your legs without bending them at the knee. This exercise will be more difficult, but at the same time more effective. Curls will help actively pump up your abdominal muscles.&

In addition to exercising to lose weight, it is extremely important to learn how to monitor your diet and maintain a healthy diet. Try to minimize the amount of flour, sweet and high-calorie foods, as well as salty and fatty foods. Avoid eating at night and drink about two liters of fluid daily. Give preference to vegetables and fruits. It is a comprehensive approach that will allow you to achieve the desired figure without harm to your own health.

In an effort to tighten our figure and get rid of excess fat, we rarely think about exercises on the horizontal bar for weight loss. Sports equipment is considered one of the least popular among women and girls, but it helps to achieve good results.

Exercises for a flat stomach on the horizontal bar help to work your abs, buttocks, back, chest and arms. Exercises are also beneficial for posture and improve the overall well-being of the trainee.

Where to start training on the horizontal bar for weight loss?

To perform an exercise on a horizontal bar for weight loss, you only need a crossbar and desire. The projectile can be found in any yard, and you can also install it in an apartment. There are a number of things you need to do before training:

• determine the desired body type;
• work through your diet by reducing the amount of carbohydrates;
• plan workouts 5 times a week and several times a day.

Horizontal bar for weight loss in the waist and abdomen

Before work, be sure to warm up, focusing on the lumbar region: bending and turning the torso, various movements of the arms and head. The first and simplest exercise on the horizontal bar for weight loss is a regular hang that trains the chest.

Having mastered the hang, move on to turning your torso in different directions one by one. The exercise works the sides, where the oblique muscles are located. Start developing your lower abs by swinging left and right. Do 5-8 repetitions in each direction and gradually increase the load.

Next, you can complicate the task by starting to make a corner: from a hanging position, pull your bent lower limbs to your chest and fix the position. Gradually begin to straighten your legs until you can keep them perfectly straight.

Bicycle and scissors on the bar work the hips, rectus abdominis and obliques. An exercise for a flat stomach on a horizontal bar called “tick-tock” gives good results. Hang on the beam, raise your legs 45 degrees from the ground or higher and begin to move them left and right, controlling your breathing.

Exercises on the horizontal bar for weight loss of arms and back

In the previous exercises on the horizontal bar for weight loss, all of the listed muscle groups are worked, but the emphasis is on the abs, hips and glutes. To shift the load to the upper body, you need to perform traditional pull-ups.

Grasp the bar shoulder-width apart and begin to stretch upward until your chin touches. In the top position, hold for 1-2 seconds and smoothly lower to the starting position. If your fitness is too weak for pull-ups, continue training using your legs. Increase the load and you will soon learn to perform the exercise properly.

In an effort to tighten our figure and get rid of excess fat, we rarely think about exercises on the horizontal bar for weight loss. Sports equipment is considered one of the least popular among women and girls, but it helps to achieve good results.

Exercises for a flat stomach on the horizontal bar help to work your abs, buttocks, back, chest and arms. Exercises are also beneficial for posture and improve the overall well-being of the trainee.

Horizontal bar Spektr Sport Classic 1 SP KT1 white

Photo: https://beru.ru

This horizontal bar is suitable for training at home and in the “rocking chair”. The model is approved by professional athletes: it has been experimentally proven that the simulator can withstand many years of stress and will not break even under a weight of 250 kg. In addition, the horizontal bar is easily attached to the wall.

Advantages:

• Made from thick steel
• Has a rigid frame design
• Various grip positions available
• Affordable price

Flaws:

• No fasteners or plugs
• Looks better in the photo than in life

Horizontal bar Spektr Sport Classic 1 SP KT1 white

Horizontal bar for weight loss in the waist and abdomen

Before work, be sure to warm up, focusing on the lumbar region: bending and turning the torso, various movements of the arms and head.
The first and simplest exercise on the horizontal bar for weight loss is a regular hang that trains the chest. Having mastered the hang, move on to turning your torso in different directions one by one. The exercise works the sides, where the oblique muscles are located. Start developing your lower abs by swinging left and right. Do 5-8 repetitions in each direction and gradually increase the load.

Next, you can complicate the task by starting to make a corner: from a hanging position, pull your bent lower limbs to your chest and fix the position. Gradually begin to straighten your legs until you can keep them perfectly straight.

Bicycle and scissors on the bar work the hips, rectus abdominis and obliques. An exercise for a flat stomach on a horizontal bar called “tick-tock” gives good results. Hang on the beam, raise your legs 45 degrees from the ground or higher and begin to move them left and right, controlling your breathing.

Horizontal bar KETT-UP Kraft three-grip black/red

Photo: https://beru.ru

Looks stylish and youthful, suitable for gyms. Equipped with various grip positions. Attached to the wall. Horizontal bar length - 98 cm, width - 50 cm, height - 43 cm.

Advantages:

• Withstands weight up to 150kg
• Warranty - 1 year

Flaws:

• Not suitable for all types of exercise

Horizontal bar KETT-UP Kraft three-grip black/red