The skill of pulling the horizontal bar, in the gym or community fitness places, you can often see the use of the horizontal bar to exercise people. Using horizontal bar exercise can not only strengthen the body, but also help to exercise muscles. Let's learn the skill of pulling the horizontal bar together.
The skill of pulling the horizontal bar is 1 1. Get on the bar first, then relax your waist and legs. At this time, you will feel the waist pulled down by the lower body, which is very comfortable. This action can ensure that your waist is relaxed, and then you can exert your waist strength angrily.
2. Kick the calf forward slightly. At this time, the waist is still relaxed. Swing your calf slowly, and you will find that your body will only swing slightly. When swinging, the calf will move forward and the waist will move backward. Some people swing their legs forward, but if the action is too big, they will put their belts forward. Pay special attention to this point.
3. After getting familiar with the feeling of this swing, when the waist is behind the horizontal bar, pull the hands and waist "quickly" on the bar, then relax your hands and return to the original position. This kind of swing, only when the pull-ups are up, is hard, and the calf kicks forward with little force. It's completely different from that kind of swing. Please pay special attention to this.
How to practice if you can't pull the horizontal bar?
1, practicing the pull-ups at the back of the neck is different from the pull-ups at the front of the neck. When pull-ups, make the horizontal bar touch the back of the neck, pause for 2~3 seconds, then restore and repeat the action.
2. Arm strength and body coordination are the main exercises 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.
3, the grip size is not big, you can put it in your pocket at ordinary times, and use it to hold it a few times after class, which will be very helpful over time.
It is only a matter of time before dumbbells are used to strengthen the muscles used to pull the horizontal bar.
5, controlled by the contraction force of latissimus dorsi, so that the body slowly descends to the starting position. Then repeat the exercise. Beginners may not be able to pull one at first, so don't worry, practice hanging bars more.
Skills of pulling the horizontal bar 2 Skills of pulling the horizontal bar:
1. Walk: Swing your arms greatly and walk forward 50 meters.
2. Run: run in small steps, while putting your fist on your shoulder and bending your elbow to rotate; Run and jump 25 ~ 50 meters quickly, repeat 4 ~ 6 times, and rest after each time.
3. Pull: Lift your arms up, then pull in all directions, and stand on tiptoe at the same time, repeat for 6 ~ 8 times, with a short rest in the middle.
Features of the horizontal bar:
The whole set of horizontal bar movements consists of swinging movements, which are continuously completed by various grip methods, including big loop, near bar movements, turning around the longitudinal axis of the body, flying movements and so on. Two single-arm swings are allowed through the drooping surface of the rod. The horizontal bar has special requirements, such as difficult flying movements.
Horizontal bar events are often arranged at the end of gymnastics competitions, because parallel bars are the most ornamental events and are usually the favorite of the audience. Horizontal bar is also the most dangerous.
Where can I exercise my muscles on the horizontal bar?
Exercise the deltoid muscle of the shoulder
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.
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.
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.
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.
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.
Skills of pulling the horizontal bar 3 1, wide grip, pull-ups in front of the neck
This method is a common practice. The key exercise areas are latissimus dorsi and shoulder muscles. The arm is hung on a single pole, and the distance between the hands is basically shoulder width. Hold the crossbar with the forehand to relax the lower part of the back, fully extend the latissimus dorsi, and naturally straighten the two calves together.
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.
Beginners may not be able to pull one at first, so don't worry, practice hanging bars more, bend your calves while hanging bars, use them down quickly, and experience the appropriate swing and inertia hanging bar action.
2. The neck is wide and the pull-ups are upward.
The method is basically the same as that before the neck, and the requirement for strength will be higher. 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, then resume and repeat the action.
3. Reverse grip pull-ups
Stand behind a waist-high horizontal bar, hold the horizontal bar backwards, palms slightly wider than shoulders, arms parallel, elbows bent and elbows down. Feet together, gradually forward, so that the body center of gravity drops, until the whole body from the ankle, knee, waist and shoulder into a straight line, and 45 degrees with the ground, chest below the horizontal bar. Pull your body up so that your chest is close to the horizontal bar and your shoulder blades are close together. After a slight pause, slowly and controllably lower your body to the starting position.
The method of practicing horizontal bar: horizontal bar bending arm suspension
If some people have weak arms and can't pull them up at one time, they can start by hanging them with bent arms. Grasp the bar with both hands, and your body will naturally droop. Then bend your elbows with your arms to drive your body to bend your elbow to about 90 degrees, try to keep it for 5-8 seconds, then relax and return to the initial position, and repeat it many times.
The method of practicing horizontal bar: the hanging leg of horizontal bar
The advantage of this horizontal bar method is that it can exercise the muscle strength of waist and abdomen. The exerciser holds the handrail with both hands, and his body naturally droops. With the help of his waist and abdominal muscles, he lifted his legs more than 90 degrees at the same time, and then slowly lowered them along the gravity. 1 group Repeat 8- 10 times, and practice 2-4 groups. When doing this exercise, those with good physical strength can do straight leg lifts, and those with poor physical strength can do curved leg lifts.
Ways to practice the horizontal bar: bend your knees and lift the horizontal bar
Holding the horizontal bar with both hands, the body naturally droops, the legs are close together, and the knees are lifted by the strength of the abdominal muscles, so that the thighs are close to the chest and abdomen, and a pause is made when reaching the "contraction peak" position. Then slowly lower your legs and return to the starting position. The upper body should be straight, not shaking, not borrowing money.