Tricks on the horizontal bar for beginners (11 votes, average: 4,45 out of 5)
Have you decided to take care of your physical fitness? Then the easiest and most effective way to build muscle for you is on the horizontal bar. We can congratulate you, you have become another supporter of a healthy lifestyle. Everyone knows what proper nutrition is. But with sports training, questions begin.
Tricks on the horizontal bar for beginners
Not all people have the opportunity to regularly visit a fitness center: there is no time, no money, there is no fitness center nearby (I don’t want to travel far). And in this case, it makes sense to pay attention to sports “accessories” that can be used at home. Now let's look in more detail at all the possible tricks on the horizontal bar.
Don’t think that it is too simple, and there is simply nothing to do and nowhere to develop. What a mistake amateurs make when they believe that the simplicity of the appearance of a sports instrument leads to the simplicity of the exercises performed on it. The horizontal bar may well be a tool suitable for performing many different exercises and tricks. Some of them can be done by every physically developed child, and more complex ones should be taken on after mastering the basic pull-up exercises. Crab, chair, sun, flag - these funny children's names of tricks should not make them underestimated - these exercises are difficult to perform, and they look impressive.
Dangerous tricks, only for masters
Now a whole direction has appeared, which is called “Street workout”, based specifically on tricks on the horizontal bar. Having seen what can be done on the horizontal bar, everyone wants to learn the same.
- Doing stunts is not an easy task and you need to be in good physical shape to do the job. From the first lessons you need to pump up your back on the horizontal bar, this will help in further training.
But we must take into account that you can master this technique after you learn how to climb the horizontal bar at least 10 times. Otherwise, sprains and other injuries are quite natural. On our website you will find information not only about tricks on the horizontal bar, but also videos on how to do them.
Where to start training
Firstly, you need to be prepared for the fact that perseverance will be required - only regular training will allow you to master spectacular power tricks. The approach to basic trick techniques should be consistent. We must start with the easiest things, moving from simple to difficult. Good for first tricks: one-arm power lift, flip lift, flag. Even if it seems incredibly boring to do such exercises, do not give up and go straight to the spectacular ones - you can damage your arm or back. You should never rush.
Other types of training
Bars are a good way to prepare your body for various strength elements. In addition to regular push-ups, you can also perform various additional elements. But even the simplest exercises will provide excellent basic training.
A simulator such as a horizontal bar should become your reliable friend if you want to stay in good shape. With the help of such training, you will have a trained and flexible body that girls like so much. Moreover, you will not need to spend a lot of money on visiting the gym.
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Gymnastic elements on the horizontal bar are performed rather for fun, to impress classmates, however, for people who understand and know a lot about it, this is a great opportunity to develop flexibility and increase muscle elasticity. Performing all elements requires maximum concentration, since, unlike regular pull-ups, the risk of injury here is really high. Proper physical preparation is necessary, so before doing a pretzel bar, you should learn how to do a pull-up. So, let's look at the main elements that can be performed on the crossbar with minimal physical training.
The simplest tricks on the horizontal bar - video
- It’s worth starting to learn tricks with the “one-arm power-up” exercise. To begin, pull yourself up, then throw your entire body weight onto one arm, and lift your elbow above the bar with the other. Then lift your other elbow and pull yourself up until your arms are completely straight. Now you will learn how to do and learn how to do tricks on the horizontal bar. And more than once. Until you fully understand how this exercise is performed, do not start it, so as not to make a fatal mistake at the most inopportune moment.
To make a flag, you need to grab the side post of the horizontal bar using an all-around grip with your hands. Rest against the support, raising your body parallel to the floor. This will require a well-trained abs, for which you can train on the uneven bars - 10 repetitions of 5-10 approaches. Just don’t forget that you need to train your abs regularly, and not just immediately before exercising on the horizontal bar. When performing the trick, follow the correct order and do not forget that your hands need to be placed wider so that there is better support.
Advanced level
Horizontal hang (forward/reverse/mixed grip)
Movement: from the starting position, using the strength of the abdominal muscles, back, arms and shoulders, move the body and straight legs to parallel with the surface, without changing the position of the hands on the horizontal bar.
Rise by revolution.
Movement: With a dynamic movement, lift your body over the bar and at the top point of the amplitude, squeeze your body over the bar.
Tricks on the horizontal bar video: “Climbing with a coup”
Holding your body over the bar with your arms straight.
Movement: Perform an inversion lift until your body is vertical over the bar. Squeeze your body perpendicularly upward, maintaining a straight line with your arms, body, pelvis and legs.
"Officer exit by force"
Movement: This is a stepwise movement consisting of three phases.
Phase 1: Perform Checkbox.
Phase 2: From this position, rotate in the opposite direction and extend your arm behind your back.
Phase 3: Press your body upward.
Tricks on the horizontal bar video: “Officer exit by force”
"Captain's Rise" ("Captain's Exit by Force")
Movement: This is a stepwise movement consisting of two phases.
Phase 1: from the starting position of hanging on the bar, bring your legs between your hands and, with the simultaneous effort of your arms, abs and back, throw your legs onto the bar.
Phase 2: Using momentum, rotate your body over the bar until it is vertical with the surface.
Tricks on the horizontal bar video: “Captain’s lift”
"Exit of the Angel" ("Crucified Angel")
Movement: From the starting hanging position, perform a pull-up. At the final point of the amplitude, alternately throw each arm onto the bar and try to straighten them completely. Keep your body above the bar using the combined strength of your arm, abdominal and back muscles. The angle between the arms and body is 90°.
"Tread of an Angel" ("Ascension of an Angel")
Movement: from a hanging position, pull your legs up in an arc, imitating steps on the surface. The amplitude is circular, the movement is considered completed if at least 4 “steps” are taken.
Basic tricks
When you have already mastered the basic exercises well (good - this means that you can perform them easily, without tension and with little or no thought), it’s time for more complex, but also more spectacular elements. But not before! And it’s better to first watch them on video on the Internet, studying the techniques of professionals.
Ideally, it would be good to work out with a trainer, get advice on how to move correctly and do a couple of exercises under his supervision so that he can point out mistakes. Moreover, each exercise should be performed in stages, gradually, and in no case in jerks. You can easily learn tricks on the horizontal bar from the video.
Basic tricks
It is worth remembering that practicing tricks will take a lot of time. Even a professional spends a lot of effort and a huge amount of time (up to several months - depending on the complexity of the trick) on practicing techniques. All elements must be done first in the gym to avoid injury. To perform tricks you need strength and the ability to maintain balance. There are special exercises to develop these qualities.
Preparatory exercises
A training complex specially selected for children will make learning easier. Your baby will be able to pull himself up for the first time by strengthening his arm and back muscles with the following exercises:
Plank
From a lying position, face down, with straightened legs brought together, the child sharply pushes off the surface, straightening his arms.
The hands are located under the shoulders. The legs, head, stomach and back should form a straight line. The point of the exercise is to hold in a static position for at least 30 seconds.
For the first time, two approaches are enough, then the load gradually increases.
Plank on left or right hand
At the initial stage, the exercise is performed similarly to the first. Lifting off the floor, you need to press one hand tightly to your body, holding your body weight with the other.
Push ups
Having mastered the plank, you can move on to push-ups. The starting stance is the same, but your hands should be placed a little wider. By bending them, the performer lowers himself lower and lower, without touching the surface with his knees or stomach. When the distance between the floor and the body is reduced to 3-4 cm, you need to gradually straighten your arms. The number of repetitions and approaches depends on the level of training of the little athlete.
Back Raise
Lying with your chin down, straighten your arms to your torso. The child's legs must be fixed, for which an adult holds them with his hands. The baby should raise his upper body, bending at the waist and directing his gaze upward.
The muscles of the back and abdomen work.
boat
From a lying position, face down, the baby raises his straightened arms and legs, looking up.
Pull-ups
This exercise is recommended for children who have already mastered the previous ones. Grasping one of the bars with both hands, you need to throw your legs over the other so that your bent knees are located above it. Then you need to pull yourself up and touch the beam with your chin, holding for a few seconds.
Emphasis on straight arms on the horizontal bar
The exercise is performed on a low bar located at groin level. Leaning your hands on it, you need to move your shoulders slightly forward and pull your lower body up.
Movement on the bar while hanging
The baby moves along the pole using his hands. The device should be positioned higher so that your feet do not touch the ground.
To strengthen the muscles of the back and abdomen, also perform abdominal exercises.
Advice. To avoid making your workouts dependent on weather conditions, it is better to exercise in the gym or at home. It doesn’t matter where the equipment was purchased, in a sports store or secondhand, the main thing is to install a children’s horizontal bar or wall bars in the room in accordance with all safety rules.
Crocodile
Grab the bar (narrow grip), lean your body forward, with your elbows bent and your body positioned along the floor. The exercise is not easy, but effective - the result will not be long in coming, the Vtrenirovke website guarantees.
The following stunt techniques are distinguished: turns, forceful exits, interceptions, lifts. The easiest way to start learning on climbs is on them.
Crocodile
The main technique is an inversion lift: Grab the horizontal bar with your hands (without bending them), pull yourself up, then move your lower body forward a little and throw your legs over the horizontal bar. Next, turn around and straighten your arms, touching the horizontal bar with your lower abdomen.
Spanish exit
In principle, a simple exercise, you just need to avoid mistakes. You need to hang on one hand in the reverse flag. Next, press the body point-blank.
If you pay maximum attention to the exercises and do them regularly (preferably daily), then very soon you will notice results that will definitely please you. Your physical shape will definitely be much better than it was! Posture will change and improve, strength will appear, and the muscles of the back, arms, shoulder girdle and abs will strengthen. You must be prepared that real results will appear only after a few months. You need to move gradually - excessive zeal will lead to injuries.
If you've been working out for quite some time, but you don't feel like you're seeing results, seek advice from a professional trainer who can explain what you're doing wrong and help you adjust your workouts.
Spanish exit
It is best to generally practice for the first few weeks under the supervision of someone who already knows how to do tricks on the horizontal bar. Then he will point out mistakes, set up equipment, and advise when you can start mastering more complex elements. In addition, classes in the company allow you not to lose heart and not give up your endeavors after the first failures. And competition is a good incentive for growth. Trying to “defeat” your “rivals”, you will not quit at the very beginning, and when enough time has passed, you will become so involved in the process of improving your physical fitness that you simply will not be able to quit.
Never try to take the bull by the horns and do something that your body cannot yet do. This could result in dangerous injuries. There is absolutely no need for risk - it is better to train an extra few days than to treat an injury for several months.
