Horizontal bar exercise is a kind of exercise to enhance the strength and stability of upper limbs. It is an important event in gymnastics and one of the common training events in gymnasiums. Horizontal bar practice is mainly to hang on the horizontal bar for a series of actions, including pull-ups, handstands, push-ups and so on. , thus enhancing the strength and stability of the upper limbs.

Operation steps of horizontal bar practice

1. Preparation: First find a strong horizontal bar, and then adjust the height and distance of the horizontal bar according to your height and weight, so that you can move smoothly.

2. Pull-ups: This is one of the most basic movements in horizontal bar practice, and it is also the movement that can best exercise upper limb strength. First, stand under the horizontal bar, hold the horizontal bar with both hands, and then pull up hard until your chin can exceed the height of the horizontal bar. In the process of pulling, pay attention to keep your body stable and don't shake.

3. handstand: handstand is one of the most difficult movements in horizontal bar practice, which requires certain skills and strength. First stand under the horizontal bar, then lift one leg, jump up hard, hold the horizontal bar with both hands at the same time, and then stand upside down on the horizontal bar. In the process of handstand, we should pay attention to keeping the body stable and not shaking.

4. Push-ups: Push-ups are one of the basic movements in horizontal bar practice, which can effectively exercise chest muscles and arm strength. First stand under the horizontal bar, then hold the horizontal bar with both hands, lean forward until your chest sticks to the horizontal bar, and then push up hard until your arms are straight.

Matters needing attention in horizontal bar practice

1. Choose a suitable horizontal bar: the horizontal bar should be strong and can bear its own weight and strength.

2. Pay attention to keep your body stable: during exercise, pay attention to keep your body stable and don't shake.

3. Pay attention to breathing: During the movement, pay attention to breathing and don't hold your breath.

4. Pay attention to moderation: during the movement, pay attention to moderation and don't use too much force to avoid injury.

Benefits of horizontal bar practice

1. Enhance upper limb strength: Horizontal bar exercises can effectively enhance upper limb strength, especially the strength of back, shoulders and arms.

2. Improve stability: Horizontal bar exercises can improve the stability of the body, especially the stability of the trunk.

3. Enhance endurance: Horizontal bar exercises can enhance the endurance of the body, especially the endurance of the upper limbs.

4. Shape your figure: Horizontal bar practice can help shape your figure, especially the lines of your back, shoulders and arms.