(1) Exercise muscles
In the process of practicing horizontal bar, you can exercise the muscles of arms, shoulders, abdomen and other parts. When doing pull-ups, the horizontal bar can exercise the back muscles, shoulder muscles, upper arm muscles and chest muscles.
(2) strengthen the arm strength.
When practicing the horizontal bar, you need to hold the horizontal bar with both hands as a support, which will bear part of your body weight. If you exercise regularly, you can strengthen your arm strength.
(3) Enhance vital capacity.
Practicing horizontal bar can enhance cardiopulmonary function and vital capacity. It can also promote blood circulation and accelerate metabolism in the body. Regular practice of the horizontal bar is good for the heart, lungs and respiratory system.
(4) help to grow taller
When using the horizontal bar to practice pull-ups, the body is in a natural drooping posture, which can relax the muscles of the waist and back. The process of tension against its own gravity can promote the slow growth of bones and help people grow taller.
(5) lose weight.
The horizontal bar can consume body heat and burn excess fat in the body when doing various exercises, thus achieving the effect of slimming. However, this is more effective for overweight people.
(6) Relieve the pain of bone spur
When hanging the horizontal bar, because it is suspended, the spine will become straight and long, and the intervertebral space will become larger, which can help the fitness bone spur to compress the nerve roots of ligament muscles and relieve the pain of bone spur.
(7) Conducive to spine health.
Hanging the horizontal bar often is beneficial to the health of the spine, can strengthen the increasingly flabby muscle strength, and can improve the situation of frequent backache, scoliosis, disc herniation, hunchback and chest tightness.
How to practice chest muscles on horizontal bar?
I. Pull-ups Pull-ups
Use a horizontal bar not lower than thigh height, hold the horizontal bar in front, and keep your hands shoulder-width apart. Lie on your back with your legs together and your heels on the ground. The arm is perpendicular to the ground, and the arm is slightly bent. Bend your elbow and pull up with the contraction force of latissimus dorsi and biceps brachii until the bar touches your chest. After the pause, straighten your arms and slowly fall back.
Second, the upturned reverse grip pull-ups.
Stand behind the waist-high horizontal bar, hold the horizontal bar back with the palms of your hands, slightly wider than your shoulders, with your arms parallel, elbows bent and elbows down. Feet together, gradually forward, so that the center of gravity of the body drops, until the whole body is in a straight line from shoulder joint, waist, knee joint to ankle joint, and forms an included angle of about 45 degrees with the ground, and the chest is below the horizontal bar. Pull your body up, close your chest to the horizontal bar, and contract your shoulder blades. Pause for a moment, and then slowly and controllably lower your body to the starting position.
Third, turn the vertical body obliquely downward and pull it upward.
Use hip-high horizontal bar. Lie on your back under the crossbar, with your hands shoulder-width apart, and hang yourself by holding the crossbar. Align your upper body with your legs and keep your torso tight. The latissimus dorsi and biceps brachii contract, pulling the body towards the bar and turning right at the same time, keeping the left shoulder as close as possible to the bar. Pause at the vertex and continue.
What are the disadvantages of pull-ups?
Arm muscles are easy to strain.
Pull-ups are pulling the body with your arms. People who don't exercise or exercise less at ordinary times can easily strain the muscle ligament of their arms if they suddenly do pull-ups. After muscle traction, the injured arm and arm have severe pain. You can feel the rope-like mass formed by muscle tension with your hands, causing obvious pain, local swelling or subcutaneous bleeding, and your activities will be obviously limited.
Arm pain
When pull-ups, the arm keeps a posture for a long time, so that the muscles and joints of the arm are always in a state of tension. It is prone to arm muscle spasm, and lactic acid accumulation in the arm will increase, which will cause arm pain.
Arm muscle fatigue
If you do pull-ups too hard and too many times, the arm muscles will be in a tight state for a long time, exceeding the muscle load. There will be muscle fatigue and arm pain.
Fall easily
If you do too many pull-ups, it is easy to strain your arm muscles and ligaments. And it's easy to fall off without grasping the bar.