This page has been robot translated, sorry for typos if any. Original content here.

Useful tips for training on the bar

Советы по тренировке на турнике

Crossbeam or horizontal bar - sports equipment. Exercises on the crossbar are part of the men's competition. The crossbar is a rod of steel, placed on vertical racks and secured with steel stretch marks. The simplest exercises on the crossbar (pull-ups, lifting coup) are included in the program of general physical training. Therefore, the crossbar (in one form or another) can be seen in any gym and on any sports ground.

Pull - ups are a basic physical exercise that develops the muscle groups of the upper body: the latissimus, biceps, brachialis, pectoral, upper back, abdominal wall muscles, forearms.

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

How to grow taller with a horizontal bar?

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

How to pump relief press on the bar?

Советы по тренировке на турнике

If your goal is to strengthen the press, do the exercises on the horizontal bar for the press. In order to perform them correctly, you must follow the correct technique. Hang on the horizontal bar and raise straight legs to the crossbar, and then lower straight legs. Your press will become much stronger and bold.

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

Most effectively, the back muscles develop tightening with an average straight grip. Grasp the crossbar with a grip equal to the width of the shoulders. Hang with your back arched and cross your legs. It is necessary to tighten, reducing the shoulder blades and trying to touch the crossbar with the top of the chest. At the lowest point, it is desirable to fully straighten the arms, this will contribute to a better stretching of the back muscles. Stretching with the average reverse grip develops the broadest back muscles. This grip is equal to the width of the shoulders, only the palms are turned to themselves. When pulling up, follow the same rules, but, in particular, focus on lifting the 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 you just want to keep your back healthy, there are many options for exercises on the horizontal bar for the spine. Effective simple vis on the bar. You need to focus on relaxing the muscles of the back and stretching the lumbar spine. If possible, this exercise is desirable to do several times a day for 15-20 seconds. To maintain the health of the spine, you can do half visis. The legs are on the floor, but you put only their weight on them, trying to hang only the torso. Relax and feel how the thoracic spine stretches.

How to pump up voluminous shoulders on a horizontal bar?

Pulling up with a narrow straight grip perfectly develops the shoulder muscles. Hang on the horizontal bar, clasping the top of the bar, observing the minimum distance between the hands. Having bent in a back, we are tightened, at the same time trying to touch a shell with the lower part of a breast. Partial pull-ups with an average reverse grip train the biceps muscle of the shoulder. Grasp the crossbar with a medium reverse grip, and begin to pull up to exactly half. In this position at right angles to the floor, lock the body and bend your arms, trying to bring the clavicle as close as possible to the crossbar.

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

Советы по тренировке на турнике

If you want to be the owner of beautiful pectoral muscles, start training on the crossbar. Hang on the horizontal bar, making palm palms on themselves, hands shoulder-width apart and carry out tightening. Breathe in your nose: inhale when lifting, exhale when lowering. Pull-ups are performed with a minimum speed in comparison with uniform breathing. Then you can change the grip: five fingers wrapped around the bar horizontal bar. We catch up, "laying the bar for the head." It is quite difficult to accomplish.

How to pump up strong biceps / triceps on the horizontal bar?

If you have a desire to increase biceps, perform biceps exercises on the bar. To do this, you should pull up with a narrow grip. It is necessary to take up the crossbar reverse grip, if possible by connecting the edges of the palms together. Hanging in straight arms, bend your back, while it is desirable to look at the brush.

Begin to pull up, focusing on the abstraction of the shoulders back and mixing blades. Reaching the top point, try to sag more strongly in the back and touch the horizontal bar.