With the horizontal bar, you can do many kinds of unarmed fitness. But first you have to be able to do pull-ups and push-ups. Push-ups can start from kneeling position. Do five groups every day. Each group 12. Then each group increases 1 every day. Rest on Sunday. You can do 30 kneeling positions and then change to standard push-ups. Do five groups on the same day 12. Add one every day. 25 in each group can be stable for a period of time. If you can achieve 30, you will be out of the ranks of weak chickens. Pull-ups are quite difficult for beginners. You must make sure that you can hang on the pole forehand for 30 seconds. Then start with two a day, increase and break through. When you can do more than fifteen in one breath, you will naturally unlock the interesting posture.