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Useful tips for training on a horizontal bar

Советы по тренировке на турнике

A crossbeam or a horizontal bar is a sports projectile. Exercises on the crossbar are part of the men's competition. The crossbar is a rod made of steel, placed on vertical posts and fixed with steel extensions. The simplest exercises on the crossbar (pull-ups, lifting the coup) are part of the general physical training program. Therefore, the crossbar (in one form or another) can be seen in any gym and on any sports ground.

Pulling up is the basic physical exercise that develops the upper body muscles: the broadest, the biceps, the brachialis, the pectorals, the upper back, the muscles of the abdominal wall, and the forearm.

How to pump up a strong and wide back, a powerful and beautiful chest, a relief press and strong arms? The answers to these and other questions are related to the horizontal bar and read about them below!

How to become taller with a horizontal bar?

If you want to grow taller, you should perform exercises for growth on the bar. You pull yourself up, then abruptly descend; Hang on your arms and torso, spin in a circle.

How to pump a relief press on a horizontal bar?

Советы по тренировке на турнике

If your goal is to strengthen the press, perform the exercises on the horizontal bar for the press. In order to perform them correctly, it is necessary to observe the correct technique. Hang on the horizontal bar and lift the straight legs to the crossbar, and then straight legs drop down. Your press will become much stronger and more impressive.

How to make your back strong and wide on the bar?

The most effective muscles of the back develop pullups with an average direct grip. Grasp the crossbar with a grip equal to the width of the shoulders. Hang on, hitting your back and crossing your legs. It is necessary to pull up, pulling the shoulder blades and trying to touch the crossbar on top of the chest. At the bottom point, it is desirable to fully straighten the arms, this will help to better stretch the muscles of the back. Pulling the middle back grip develops the latissimus muscles of the back. Such a grip is equal to the width of the shoulders, only the palms are turned towards themselves. When pulling, follow the same rules, but, in particular, focus on leaning your shoulders back and down at the very beginning of the movement.

How to strengthen the spine on the bar?

Советы по тренировке на турнике

If you have problems with the spine, or if you just want to maintain your back healthy, there are plenty of exercise options on the spine for the spine. Effective simple hanging on the crossbar. You need to focus on relaxing the back muscles and stretching the lumbar spine. If possible, this exercise is desirable to be done several times a day for 15-20 seconds. To maintain the health of the spine, you can perform a half-turn. The legs are on the floor, but on them you shift only their weight, trying to hang only the trunk. Relax and feel the stretching of the thoracic spine.

How to pump bulky shoulders on the bar?

Tightening with a narrow straight grip perfectly develops the shoulder muscles. We hang on the horizontal bar, wrapping the bar over the top, keeping the minimum distance between the hands. Ducking in the back, pulling up, while trying to touch the projectile bottom of the chest. Partial pull-ups with an average back grip train the biceps arm muscle. Grasp the crossbar with an average back grip, and begin to pull up exactly to half. In this position at a right angle to the floor, fix the body and bend your hands, trying to bring your collarbones as close to the crossbar as possible.

How to pump up a powerful and beautiful breasts on the bar?

Советы по тренировке на турнике

If you want to be the owner of beautiful pectoral muscles, start training on the crossbar. We hang on the bar, making a grip with our hands on ourselves, hands on the width of the shoulders and pulling. Breathe in your nose: inhale when lifting, exhale when lowering. Tightenings are performed with minimal speed in comparison with uniform breathing. Then you can change the grip: five fingers grasp the bar of the horizontal bar. We pull up, "laying the bar by the head". It's pretty hard to do.

How to pump strong biceps / triceps on the bar?

If you want to increase the biceps, perform bicep exercises on the bar. To do this, you should tighten a narrow grip. You need to grab the crossbar with a back grip, combining the edges of the palms together if possible. Hanging on your right hands, bend your back, while it is desirable to look at the brush.

Begin to pull up, focusing on the retraction of the shoulders back and blading the shoulder blades. Going to the top point, try to bend more strongly in the back and touch the chest of the horizontal bar.