1, exercise deltoid muscle.
The deltoid muscle is located in the shoulder and is triangular. Its main function is abduction of shoulder joint. When using the horizontal bar to do various training movements, it has exercise effect on deltoid muscle.
2. Exercise your back muscles
When doing pull-ups and knee lifts with the horizontal bar, it can stimulate the back muscles, and has a certain exercise effect on the back muscles, especially the latissimus dorsi.
3. Exercise triceps brachii
When the triceps brachii contracts, it will straighten the elbow or droop the forearm, and when the triceps brachii relaxes, it will bend the elbow. In horizontal bar training, you need all kinds of arm bending movements, so you can often use horizontal bar to exercise triceps brachii.
4. Exercise biceps brachii
The function of biceps brachii is to bend shoulder, elbow and forearm supination. When the biceps brachii contracts, the elbow bends; When the biceps brachii is relaxed, the elbow joint is extended or the forearm is drooping. This also makes it possible to exercise biceps brachii well in horizontal bar practice.
5. Exercise core muscles
The core muscle group consists of rectus abdominis, oblique abdominis, lumbodorsal muscle and erector spinae. Exercise with horizontal bar can have certain exercise effect, especially for abdominal muscles.
Second, can you practice chest muscles on the horizontal bar?
The horizontal bar can help to exercise the chest muscles. Pull-ups with different grip distances on the horizontal bar are helpful for chest muscle exercise, while arm flexion and extension on the horizontal bar can also stimulate the chest muscle, which is helpful for chest muscle exercise.
Third, how to practice chest muscles on the horizontal bar
1, pull-ups with different grip distances
When using the horizontal bar to do pull-ups, you can use different grip distances, such as the distance between your hands is narrower than your shoulders, slightly wider than your shoulders, and other distances to change, which can drive the changes of the muscle groups involved, especially when the distance is narrower than your shoulders, which is helpful for chest muscle exercise.
2, horizontal bar arm flexion and extension
Horizontal bar arm flexion and extension exercise, in the horizontal bar exercise method, has the best effect on chest muscle exercise.
(1) Hold the horizontal bar with palms down, slightly wider than the shoulders. Jump up, support your arms straight on the horizontal bar, don't lock the elbow joint, fix the shoulder joint and elbow joint, and pull your shoulders forward slightly to maintain balance.
(2) abdomen, the waist is tight, the body is roughly in a straight line, the hip joint can be slightly bent, and the feet are together. Bend your elbow and slowly lower your body until your upper arm is parallel to the ground and your elbow is bent 90 degrees. Pause, then use the contraction force of pectoral muscle and triceps brachii to push the upper body up to the starting position.
Note: when the body descends, the movement should be slow, and the pectoralis major should be stretched to the maximum. At the same time, pectoralis major should exert its strength, and triceps brachii only plays an auxiliary role.
Fourth, is the effect of horizontal bar training chest muscles good?
The horizontal bar mainly exercises the muscles of the arms, back and abdomen, but has limited effect on the chest muscles. I can only say that it can help to a certain extent. If you want to exercise your chest muscles more effectively, it is recommended to do push-ups, parallel bars arm flexion and extension, barbell dumbbell bench press and other exercises.
5. What should I pay attention to when exercising chest muscles on the horizontal bar?
1, if you want to use the horizontal bar to exercise your chest muscles, you'd better exercise for 40-60 minutes at a time to ensure the standard posture, which can stimulate your muscles to a greater extent.
2. It's not very effective to simply practice chest muscles with horizontal bar. It is best to cooperate with other methods to exercise chest muscles, such as doing push-ups, dumbbell flying birds, barbell bench press, butterfly machine chest clamping and other exercises.