Hanging the horizontal bar is not only available to young people nowadays, but also to more and more middle-aged and elderly people. Horizontal bar is very common, which is common in residential areas or parks. Hanging the horizontal bar often can help us keep our spine healthy. Let's learn the skill of hanging the horizontal bar.

The skill of hanging horizontal bar 1 horizontal bar mainly depends on the strength of both arms. If you can't get up, you can adopt the following simple methods:

1. First, spread your legs horizontally for 40cm, and stand up straight with the direction perpendicular to the horizontal bar.

2. Put your hands on the horizontal bar and get up slowly. If you can't get up, you can jump up with explosive force, then stick to it for a while and try several times.

3. After you have the explosive power of your arm, try to pull it up directly. If you can't succeed, you can use dumbbells to increase your arm muscles, and then it's easier to do the horizontal bar. Attention: Be careful to do the horizontal bar to avoid arm strain.

What should I pay attention to when hanging the horizontal bar?

Hang the horizontal bar only once or twice a day, depending on the individual's physical condition, and stay for five to thirty seconds each time; Don't jump directly after hanging the horizontal bar, lest gravity press the spine from the heel and damage the spine. It is best to prepare a footstool chair, where the toes are straight, which is convenient for going up and down. It's safer to have someone look after those who are easily dislocated when they are old.

Can you grow taller by hanging the horizontal bar often?

Can grow taller. Many people know that the horizontal bar is a good exercise equipment. Not only boys but also girls can exercise with the horizontal bar. They can use the horizontal bar to stretch their muscles and show their feminine charm. Hanging the horizontal bar can hook your feet upside down on the horizontal bar under the protection of someone, which can stretch the growth of the bones of your feet, and more blood will rush to your head, which can promote your brain thinking.

Many people know that the horizontal bar exercises the upper body muscles. In fact, you can still use the power of the horizontal bar to lift your legs properly, and your legs will have a good shape, but it takes a lot of effort to train. Hanging the horizontal bar can grasp the horizontal bar with both hands to make the body droop naturally, keep still and not shake, and stretch the bones with its own weight.

Advantages of hanging horizontal bar

1, which can be chiropractic and healthy vertebra.

Hanging the horizontal bar can not only strengthen the increasingly flabby muscle strength, but also improve the symptoms if problems such as backache, scoliosis and disc herniation often occur, even without taking medicine.

The spine is the center to maintain human bones, and it needs soft tissue support such as ligaments and tendons. If the ligaments or muscles around the spine are unevenly developed, including poor posture, insufficient muscle strength, or injuries to long and short feet and spine, it may lead to spinal curvature.

Scoliosis not only affects the appearance, but also often causes muscle soreness and chronic fasciitis in the neck and back. It is impossible to stand or sit for a long time, thus affecting the quality of work and sleep. If scoliosis is serious, it may even lead to cardiopulmonary dysfunction. However, mild scoliosis (scoliosis angle is less than 25 to 30 degrees) may be improved by correcting posture and exercising, and hanging horizontal bar is one of the most suitable exercise methods.

2, help to grow taller

Hanging the horizontal bar will stretch the limbs and fully stimulate the growth of lower limb bones. Moreover, in the process of hanging, it can also accelerate blood circulation and promote metabolism, and the effect of growing taller is very significant. However, experts also reminded that in order to have a good effect of increasing height, we must pay attention to safety when hanging the horizontal bar to avoid injury.

The easiest way is to hang your hands on the horizontal bar and relax! And hanging upside down is to hook your feet on the horizontal bar, keep your balance, and then relax yourself. You'd better buy a glove, or your hands will be worn out! Not necessarily the horizontal bar. You just need to find a place where you can hold it with both hands, relax yourself and keep your feet off the ground, such as the door frame.

3, can cure bone spurs

People who work for a long time or carry heavy objects tend to flash to the waist, causing pain. Taking medicine and injections is only a temporary solution, not a permanent cure. Spinal surgery has the risk of lower body paralysis and cannot be handled with caution.

When hanging the horizontal bar, the spine is straight and stretched in the air to cure the pain of bone spurs between yourself and your relatives and friends, also known as sciatica. Hang the horizontal bar for a few minutes every day, with your feet two centimeters off the ground, and just straighten and lengthen your spine. It's pure physical therapy.

Skills of Hanging Horizontal Bar 2 Benefits of Pulling Horizontal Bar

1, lose weight

When you do various sports with the horizontal bar, you can consume body heat and burn excess fat in your body, thus achieving the effect of losing weight. However, this method is more effective for overweight people.

Step 2 strengthen your arm strength

When practicing the horizontal bar, you need to hold the horizontal bar with both hands as a support, which will bear part of your body weight. If you exercise regularly, you can strengthen your arm strength.

3. Enhance vital capacity

Practicing horizontal bar can enhance cardiopulmonary function and vital capacity. It can also promote blood circulation and accelerate metabolism in the body. Regular practice of horizontal bar is good for cardiopulmonary respiratory system.

4. It is beneficial to spine health.

Hanging the horizontal bar often is beneficial to the health of the spine, can strengthen the increasingly flabby muscle strength, and can improve the conditions of frequent backache, scoliosis, disc herniation, hunchback, chest-containing, etc.

Step 5 exercise your muscles

In the process of practicing horizontal bar, you can exercise the muscles of arms, shoulders, abdomen and other parts well. For example, using the horizontal bar to do pull-ups can exercise back muscles, shoulder muscles, upper arm muscles and chest muscles.

Step 6 help grow taller

When using the horizontal bar to practice pull-ups, the body is in a natural drooping posture, which can relax the muscles of the waist and back. The process of pulling against its own gravity can promote the slow growth of bones and help them grow taller.

Skills of hanging horizontal bar 3. Correct practice and matters needing attention of hanging horizontal bar

Initial reaction

Hold the horizontal bar with both hands, palms facing outward (that is, palms facing the outside of the body). When the body is suspended, the knee joint remains slightly flexed and the ankles cross each other. Keep your head centered and in line with your spine. Keep your hands shoulder-width apart.

Call to action

Pull the body vertically upward until the upper part of the chest is on the same level as the horizontal bar, which is the end of the centripetal training stage of this exercise. Then, the joints are fully extended, so that the body moves down and returns to the initial state (this is the end of the centrifugal training stage).

Action path

Keep your body moving vertically upward. When the body moves upward, the upper body leans back slightly so that the mandible can cross the horizontal bar smoothly.

Fixed action

Tighten the scapula. Keep your body center of gravity stable and avoid distortion.

Matters needing attention

The arm is in a fully extended state. At the beginning of automatic movement, the shoulder blades keep close to each other (adduction) and sink. Turn, twitch, lift your chin or shoot your joints to overstretch.

How to practice the horizontal bar

(a) practice pull-ups

1, the front of the neck is wide and the pull-ups are upward.

Pull-ups with wide hands in front of the neck are a common exercise method, which can be used by most people and has a good effect. The key exercise parts are latissimus dorsi and shoulder muscles. Friends who want to exercise muscles can use this method. The arm is suspended by a single pole, and the distance between the hands is basically shoulder width. Hold the crossbar with the forehand, so that the lower part of the back is relaxed, the latissimus dorsi is fully extended, and the two calves are straight and naturally close together.

Table tennis is our national sport, and it has many benefits. Playing table tennis for a long time can not only exercise, enhance physical fitness and make people more positive, but also slim down and lose weight, beauty and skin care. Basically everyone is suitable for playing table tennis. If you want to play table tennis well, you need to learn table tennis service skills first, which is very important. Let's learn ten methods and technical essentials of table tennis service.

Ten methods and technical essentials of table tennis receiving service

First of all, friction

The so-called rubbing is generally used to catch short balls, but it is not recommended to rub long balls, which is the unique feature of China athletes' technical play. The ball rubbing action is small, the hand is fast and the concealment is strong. Its technical action: the racket face leans backward and hits the ball forward and down according to the rotation intensity of the ball. Although this is the most primitive way to receive services, it is also one of the most basic technologies.

It takes a lot of effort to practice rubbing the ball well. The strength of rubbing mainly comes from forearm, wrist and fingers. With their joint efforts, they can make different changes, wipe the ball very low and control their opponents. The key is that the three parts can relax naturally, and wrist relaxation is the core. Only when you relax can you control the ball and achieve everything you want.

Second, support

The so-called contact means that on the basis of wiping the ball, the racket is not only pushed forward, but raised when touching the ball. In order to avoid the ball being too high, the racket should not lean backwards, but stand higher than the rubbing ball.

There is a feeling that the bottom of the ball wraps the racket forward and upward. This ball wrapping action is to draw a lower arc (small semicircle) on the bottom of the ball with the racket, touch the ball with the front arc (one side of the body), and exert force forward and downward, which is a weak downward rotation; Touching the ball with the bottom of the arc, forcibly moving forward, is a strong downward rotation; Touch the ball with the back arc, use some force upward instead of spinning the ball, and the latter action is obviously supporting the ball. In this way, there can be three changes in one movement, realizing the real combination of kneading and grasping.

Third, push the ball

The so-called push ball is the push block technology. When pushing the block, stand with your feet shoulder-width, slightly lift your heel, and raise your body center of gravity, which is a bit condescending. When touching the ball, the main hand and forearm push forward, the thumb holding the racket should be extended, and the main index finger and the tiger's mouth control the angle of the racket. The middle finger and the ring finger should resist the beat hard after the beat, and cooperate with the force. Pushing block is an important basic skill and an important ball sealing technology.

Fourth, the suction connection

The so-called suction connection is actually a technology of force reduction and plugging. That is to say, on the basis of the technical action of pushing and blocking, the racket does not push forward when it touches the ball, but reduces its force and retreats. The center of gravity should be raised and the heel should be slightly off the ground, including the chest and abdomen. When reducing the force, it is not the whole racket that retreats, but the racket retreats in the lower part and finally advances in the upper part. Hold the racket thumb straight to release the racket, and the main index finger and the tiger's mouth control the racket angle. To reduce the exertion, the arms and fingers must be relaxed before hitting the ball, which is the key.

Verb (abbreviation for verb) is connected in an arch.

The so-called arch joint is what we often call squeezing the ball. In the final analysis, it is also a kind of pushing subdivision, similar to the action of pushing down the rotating ball. Only the former can push the spinning ball down and the latter can push the spinning ball out.

Why does the ball that arches the past spin downward? Instead of topspin? This is because of the different technical movements! When pushing down and spinning, the upper part of the racket has the action of feeding forward, but the arch joint does not have this action. According to the rotation and strength of the incoming ball, the racket leans backward and the racket angle is fixed, which not only pushes the racket forward, but also slightly moves down. So the ball that arches the past rotates downward.

Sixth, pendulum connection

The so-called swing connection is an effective short ball way. Its biggest feature is fast and sudden, which can effectively limit the opponent's pull and attack. The main point of action is that during the rising period of the incoming ball, the racquet is not easy to be too high, the racquet type is slightly vertical, and the middle and lower parts of the ball are mainly forced forward and downward, with a little lateral force.

When hitting the ball, the wrist has a small braking action in an instant. On the basis of our own strength, we can reduce the forward translation distance of the ball on the premise of crossing the net, so as to play a high-quality short ball.

In the process of pull-ups, concentrate the contraction force of latissimus dorsi, bend your arms to drive your body upward, so that the horizontal bar touches the clavicle in front of your neck, and then pause for 2-3 seconds. Then exhale and slowly lower your body to the starting position under the control of the contraction force of latissimus dorsi. Then repeat the exercise.

Many novices may not be able to pull up at first, then they will be anxious and even insist on exercising. Actually, there's no need to do this. Just practice hanging bars more, but it must be moderate and not excessive. Bend your calf when hanging the bar, use it quickly downward, and experience the action of hanging the bar with proper swing and inertia.

2. The neck is wide and the pull-ups are upward.

The grip of the neck back pull-ups is basically similar to that in front of the neck, and the movements are similar to those on the top, but the neck back pull-ups require higher strength, which requires us to have enough physical strength to keep fit. When the front neck pull-ups can be successfully completed, you can try to practice the back neck pull-ups Different from the pull-ups in front of the neck, when the horizontal bar touches the back of the neck, it will pause for 2-3 seconds and then repeat the action.

(2) Practice on paper.

1, abdominal muscles and biceps brachii are mainly practiced on the body. When practicing, you should make full use of the lever principle, press your head backwards, and exert your strength steadily on your waist and arms.

2. Beginners can start to exercise arm strength from pull-ups, and then practice hanging bars and abdomen. At the same time, they can also help practice sit-ups and increase abdominal strength.

It is normal that you can't roll it up at first. Don't be discouraged. The key is to persist. After your arm strength and abdominal muscle strength reach a certain level, you can try to do coherent movements. If you still can't get up, you can try to grab the bar. The so-called grab bar is to go through two or three steps of run-up, and then use the inertia of jumping on the bar to roll up. Usually most of them will succeed. At the beginning of practice, using the grab bar can first understand the essentials of the rolling action, and then increase the confidence of practice.

(3) Practice single vertical arm on the bar

1. The coordination of arm strength and body is the main exercise of one-arm pole climbing. At the same time, there are certain requirements for the use of wrist strength and the flexibility of wrist rotation.

2. At the beginning of training, you can choose your accustomed arm to do arm flip. If you can't get it up at first, don't rush for success. You can focus on the wrist flip. When your arm strength reaches a certain level, you can also use the grab bar mentioned above to experience one arm.

3. When one arm has turned the bar into a supporting state, the bar on the single vertical arm is almost practiced. At this time, we should pay attention to controlling the posture of the body, and the other arm can turn over the horizontal bar to support the whole body with the help of the body swing trend.

4. When you can finish the exercise of 1~3, you can refer to the exercises of 4~8 and practice further step by step. Generally speaking, the practice of horizontal bar requires high physical fitness, so you must strengthen protection when practicing, especially the practice of 4+0 ~ 3, which is easy to get hurt. The key is to lay a good foundation, and you can also use bandages to prevent your hands from slipping off during practice.

Conclusion: Do you know the correct way and precautions of hanging horizontal bar? There are many advantages of hanging the horizontal bar, which we need to realize slowly in practice. The above also introduces the method of practicing horizontal bar for everyone, which is very suitable for friends who want to exercise muscles! I hope everyone can keep exercising with the horizontal bar!