1, muscle preparation: the upper body of the horizontal bar needs certain upper limbs and core strength. You can strengthen your muscles, especially those in your arms, back and abdomen, by doing push-ups, plate support and sit-ups.
2, grip strength training: the upper part of the horizontal bar needs a strong grip strength. You can use grip strength training equipment to exercise your grip strength, such as finger worms or grip strength grooves hanging on the horizontal bar. In addition, conventional pull-ups can also strengthen grip strength.
3. Auxiliary exercises: If you don't have enough strength to finish the upper body on the horizontal bar, you can start with auxiliary exercises and gradually transition to the normal upper body on the horizontal bar. A common auxiliary exercise is to use rubber bands or fitness elastic bands to provide extra support.
4. Pull-ups: Start from the most basic pull-ups and gradually increase the weight and difficulty. You can exercise different muscle groups by changing the width and posture of your hands. Such as wide grip, narrow grip, back muscle exercise, etc.
5. abdominal muscle training: The upper body needs the support of core strength. Strengthening abdominal training, such as sit-ups and belly rolls, can strengthen your core strength and improve your upper body ability.
6. Training plan and persistence: Make a reasonable training plan, do upper limb exercises once or twice a week, and gradually increase the number and difficulty of exercises. Persistence is the key, and continuous exercise will improve your strength and skills.
Benefits of practicing horizontal bar
1, improve upper limb strength: Horizontal bar training mainly targets back, shoulders, chest and arm muscles, which can significantly enhance the strength and endurance of these parts.
2, increase core stability: horizontal bar training requires you to maintain balance and stability, which will strengthen core muscles, including abdominal and waist muscles.
3. Enhance muscle coordination: Horizontal bar training involves the cooperative work of multiple muscle groups, which can improve muscle coordination.
4. Increase grip strength: Horizontal bar training requires higher grip strength of arm and hand muscles, which can effectively enhance grip strength and hand strength.
5. Shape body lines: Horizontal bar training can increase the muscles of the back, make the back lines more full and powerful, and exercise the muscles of the arms and abdomen at the same time, thus shaping the overall body lines.