Horizontal bar is the most popular fitness facility, which is not only supported by the community, but also in many school fitness occasions. This will allow us to exercise our upper limbs anytime and anywhere. Horizontal bar training can effectively stimulate upper arm muscles and back muscles, making people look strong and healthy. Let's summarize the use of the horizontal bar.

pull-up

We are all familiar with pull-ups. In our student days, pull-ups were a compulsory item for physical examination. It is helpful for training upper limb strength, especially for boys. Stand in front of the horizontal bar first, and choose horizontal bars with different heights based on your height and forehead. Hands are shoulder width apart, legs are naturally close together, and you hold one shoulder in your hands. Adjust your breathing, bend your arms slightly, and bend your elbows with the strength of your back muscles and upper arm muscles to make your body upward. Until the horizontal bar clings to the chest, and then slowly falls, this is a group. The standard of physical examination is about fifteen groups, and the number of groups varies according to different age groups. Beginners can try their best to avoid injury.

Reverse grip pull-ups

Stand behind the horizontal bar, waist-high, palm the horizontal bar back with both hands, bend elbows, elbow joints downward, feet naturally close together, and gradually move forward, so that the center of gravity drops until the body and the joints of both feet are in a straight line, which is about 45 degrees from the ground. Pull to make the body move upwards and make the chest stick to the horizontal bar. Pause for three seconds, then slowly return to your position and form a group. This way can better exercise the muscles of the back and upper limbs, but it also needs to be done according to one's ability. When the upper limb is slightly swollen and has a tearing feeling, it means that the training is in place.