When we are practicing unarmed fitness, we need nervous movements, such as pull-ups, arms, people's flags, one-handed pull-ups and so on.

Sometimes you will find that when we practice according to the tutorial, to a certain extent, it is very easy to enter the bottleneck period.

This time is often caused by your weak grip.

For example, if you want to break through 20 pull-ups, you must do a lot of grip strength exercises to break through.

Another example is the human flag, which requires very high tension to get started. If you can't hang one hand for more than 30 seconds, how can you practice the technique of throwing your legs?

For a master, it depends on your forearm, not your chest muscles or your abdominal muscles.

Forearm muscles are mainly connected to the end of the hand. For fitness, the biggest role is to affect the grip.

So, today we are going to share four ways to strengthen the forearm with the horizontal bar.

Is holding it and hanging it on the horizontal bar

Keep the horizontal bar off the ground as long as possible.

Horizontal bar suspension is a necessary action for pull-ups. If you can't do it for a minute, under normal circumstances, you don't pull up too much.

There is a simple reason. The weakest link in the whole chain of our bodies determines how many pull-ups you can finally do.

The grip strength of forearm is the place that should be strengthened most.

Two-handed crank arm suspension

Looking at the picture above, we pull up to the highest point in a positive pull-up posture, and then keep it.

As time goes on, the muscles will gradually get tired, and the angle between the forearm and the arm will gradually increase until it is completely straight.

We start timing from the crank arm until we can't straighten completely, and stick to it as long as possible.

Three-reverse grip crank arm suspension

It is similar to the second action, that is, holding the crank arm in front, but this time we take the posture of holding it backwards, with our palms facing ourselves.

While practicing the forearm grip, it also strengthens the biceps brachii.

Start with a bent arm and end with a straight arm that you can't hold for as long as possible.

Four kinds of dynamic positive and negative grip alternating exercises

The first three movements are static holding the ball.

In the last movement, we adopted the dynamic practice mode of alternating positive and negative grip.

At the beginning, hold crank arm in your right hand, and then turn your hands to crank arm with the opposite hand to complete a repetition.

Practice alternately until you are exhausted and unable to exchange.

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These are four ways to practice the forearms of the horizontal bar.

No matter how the practice mode changes, you can hang on the horizontal bar as long as possible.

With the improvement of strength, we can gradually change from two-handed sling to one-handed sling to maximize our grip.

It is easy for novices to ignore forearm training, and veterans will spend time strengthening their forearms.

Perhaps this is the biggest difference that causes the strength gap.

I think everything is fine. The advantages of hanging the horizontal bar are: exercising the muscles of the back, shoulders and arms, enhancing the flexibility of the muscles, maintaining the stability of the spine, stretching the spine, reducing the pressure of the thoracolumbar intervertebral disc, adjusting the disorder of the small joints of the spine, and relieving the pain of the waist and legs. When hanging the horizontal bar, hold the horizontal bar tightly, keep your feet off the ground, keep your body upright and hang naturally, and use the gravity of your body and the pull of your arms to pull your spine. Hang the horizontal bar for half a minute to several minutes at a time, depending on the body's endurance. You can pause once every morning and evening. After hanging, you can shake your hands and feet, pat your back, shoulders and arms and relax your muscles.

It must be an active grip. Someone knocks at the door, which is the best way for you to start from the hardest work.

Hanging the horizontal bar mainly practices back strength, and forearm and grip strength are secondary!

Just buy a grip, it's small and portable, and you can practice at any time.

Grip strength has a special grip device to practice.

Hanging the horizontal bar has a good grip and pulling the whole bones and muscles, which can teach the recovery of bonesetting muscles. It is good for a person to exercise as a whole.

Grip strength does not need to be practiced alone. If you often go to the gym, it is recommended to arrange free equipment strength training in back training at least 2-3 times a week, especially barbell hard pulling, which is very helpful to improve grip strength.