Exercises on the horizontal bar for beginners consist of elements of pull-ups, various exits, hang and work on the press. Let's start in order.
Hang time increase
To safely do all the exercises on the horizontal bar, you need to confidently hang on the bar. To do this, grip should be strengthened. To get started, just hang on the horizontal bar as much as the strength of the brushes allows you to.
Start small: beginners can hang 10-15 seconds, after which their hands themselves are unclenched. And the heavier the person, the less he will be able to spend in a hanging position. When the hanging time reaches 30–40 seconds, you can think about pull-ups.
Elements such as force exit require a stronger grip. Because, otherwise, your hands may jump off the crossbar, and falling from the horizontal bar is painful and traumatic.
There are a lot of pull-up options. In each of them, the back muscles invariably work, as well as the biceps, hands and shoulders.
So, we will consider the most simple and popular exercises for a horizontal bar for beginners. They will consist of a training program.
Despite the fact that this exercise is called “pull-ups”, in fact, you will not go up, but only gently go down from the crossbar.
The essence of the exercise is this: you need to hold the crossbar with your hands, and feet to stand on a bench or other elevation, so that your chin is above the horizontal bar.
Now slowly lower yourself down the arm. Thus, you will prepare the muscles for full pull-ups. Start with 3-5 repetitions. When you can do it 10 times - go to the next step.
Wide grip pull-ups
This is a classic exercise on the latissimus dorsi.
You need to take the horizontal bar a little wider than the shoulders with a direct grip. When pulling the broadest muscles should lead the elbows to the body. The initial stage of the movement is carried out with the help of hands, then you move up due to the back. Try to concentrate all the effort on your back.
When you move up, you exhale. When you go down, inhale.
Start with 3-5 reps. When you can do it 10 times, move on to two sets of 6–7 reps.
Tight grip pull
For the horizontal bar you need to take a narrow back grip. This exercise also loads the broadest muscles, but the biceps in here are the most loaded. Therefore, the number of repetitions is usually greater than in other variants of pull-ups.
It is necessary to get into such a position when pulling up so that the crossbar is at neck level. The higher you go, the easier it will be to subsequently make the “exit by force” element.
Since this is an easier exercise than other options, you can perform it 10 times in two approaches. When you get strong enough - do the third approach.
Straight classic grip pull-ups
This is the most common horizontal bar exercise for beginners. You will need to take up the crossbar at shoulder width. The upward movement is due to the biceps and back.
When you learn to do 10 repetitions, add a second approach. Over time, you will reach 3 approaches.
How not to make mistakes while pulling up
The recommendations are quite simple:
- Do not repent.
- Do not rush - do everything smoothly, thoughtfully.
- Do not jerk.
- Try to rise faster and lower more slowly.
Horizontal bar press
In addition to the development of back muscles, on the horizontal bar you can very efficiently pump the press.
When you achieve that you can hang for 40-60 seconds, you can do various exercises for the press. For example, lifting legs.
There are two options here:
- Lifting legs bent at the knees.
- Army Corner.
With the first option, everything is clear. Raise the knees, twist the pelvis behind them to maximize the load on the abdominal muscles.
In the second version, you need to raise straight legs and touch the crossbar with them. By the way, if you then take your legs off the horizontal bar - then you will make the element "rise with a coup . " But while trying to try this element is still too early.
The Army Corner is an excellent beginner horizontal bar exercise that comprehensively strengthens the muscles of the abdomen and body, as well as the upper legs.
Hang on the horizontal bar. Raise the legs bent at the knees to the right and left alternately. Thus, you pump oblique muscles of the abdomen.
Recommendations when working on the press
These recommendations are very similar to pull-up tips:
- Do not sway - inertia makes exercise easier. If you still sway - stop.
- Do everything smoothly and without jerking.
- Breathe correctly.
- If your hands slip off, put on gloves. In this state, you can not do it - you can break.
A set of exercises for beginners
Now that you know what exercises on the horizontal bar for beginners exist, you can go to the complex of exercises. The program will be designed for 2 lessons per week.
- Pullups with a classic grip: 3 sets of 10 times.
- Pull-ups with a narrow back grip : 3 sets of 10 times.
- Raising the legs in the hang: 3 to 10 times.
- Twisting on the horizontal bar: 3 to 10.
- Reverse Grip Pulls: 3 to 10 times.
- Wide grip pull-ups : 3 to 10.
- Army Corner: 3 to 10.
- Twisting on the horizontal bar: 3 to 10.
Exercising more than two times a week is impractical because the same muscle groups work from time to time. If you train them often, they will get tired and you will not be able to fulfill the plan.
The program includes 3 sets of 10 times in each exercise. At first, you cannot do all the repetitions in exactly three approaches. Your main task is to achieve all repetitions in one workout. If necessary, let you first have 10 sets of 3 times. But the indicated 30 times try to catch up. And this applies to each exercise.
Exercises on the horizontal bar for girls will be simpler. For example, instead of an army corner, it is better to prefer leg raises in the hang. Other exercises on the horizontal bar for girls are pull-ups with a rubber band, gravitron or partner support.
Not every girl can pull herself up even once. In general, ladies do not need to pull themselves up on a high crossbar. This is a heavy basic element in fitness. If you still want to learn, you need to start from scratch: first learn how to hang on the bar, and then complete at least one repetition.
For men, there are a number of other technically more difficult exercises. But these are not beginner horizontal bar exercises. They are intended for more advanced athletes who have long and regularly practiced on the crossbars. It's about the direction of work out.
- The program includes various options for pull-ups. You should learn to do all of them.
- In addition to the horizontal bars on the sites, there are other devices for pull-ups. Use them. It is very convenient when the arms are spread with palms towards each other (neutral grip).
- It is not recommended to swap exercises.
- No need to hang for a long time in a position when your chin is above the bar. This will provoke overwork and will not help to increase strength.
- Warm up before classes, avoid hypothermia. Try not to be blown away. When a muscle is warm, a draft can create many long-term problems for you.
Once you have mastered this basic program, you can move on to more complex advanced elements.