The practice method of horizontal bar, forehand and backhand pull-ups, forehand and backhand narrow distance, is very simple at first.
Horizontal bar two, practice the upper bar skills?
prescribe a diet
I really don't have a choice when I eat in the army. If you are thin and don't need to lose weight, you don't need to limit your diet. If you are overweight and can't pull the horizontal bar, you must start with training and losing weight. You can't eat more than one bowl of rice per meal, but you can't eat excessively greasy dishes completely. Otherwise, how can you have the physical strength to cope with military exercises and self-training? In addition, the biggest principle of increasing aerobic exercise and losing weight is to eat less and exercise more. Diet, to increase the intake of protein. If you can, you can eat more high-protein foods such as protein (you usually have the opportunity to eat more eggs for breakfast), bean products, beef, salmon, etc., which will help muscle growth. For example, when I have a holiday, I bring some soybean milk wrapped in aluminum foil back as a supplement to bean protein.
Training mode
In terms of training methods, the training methods of horizontal bar can be divided into two aspects, one is the 0-break 1, and the other is the pull-ups to improve the number of times. The muscles needed for pull-ups are biceps, triceps, deltoid, back muscles and forearm muscles. At that time, I saw an article in the discussion forum saying that the best way to improve the number of times is to pull regularly, according to three meals. I quite agree with this, but I really couldn't train like this at that time. Therefore, I mainly look for the training method under the horizontal bar of 0- 1, and with the skill of pulling the bar, I believe that no matter how weak (like me) or overweight my friends are, they will definitely break their spell below zero. First used for the movements provided by teacher Min, and then matched with training equipment. The training actions of biceps brachii, triceps brachii, deltoid muscle and dorsal muscle include standing and bending the arm (the second arm), holding the chest high bar wide, standing over the head (or supine posture), holding the chest high bar narrow, butterfly chest expanding or supine pressing (deltoid muscle), holding the neck high bar wide and squatting back (dorsal muscle).
1. Dumbbell
In fact, it is not easy to find a dumbbell that suits you very well in the army, but if possible, it is best to find a dumbbell that can weigh 8- 12 at a time. I only did the first two moves. When I do it, I should pay attention to the slow and definite movements to achieve the greatest effect. Interested friends can find some pictures to understand. Each group of movements is done once as a cycle, so that the muscles can have a rest and then do the next cycle. If the dumbbell is heavy enough, you should feel tired after three laps. In addition, because the strength of our muscles will not be the same, the difficulty of doing each group of movements will be different. You don't have to do all kinds of actions below 10, but you should focus on the number of times you can bear. In short, it is only a matter of time before dumbbells are used to strengthen the muscles that can be used to pull the horizontal bar.
2. Elastic rope
Before borrowing dumbbells, I trained with elastic rope. I also asked some teachers in this station how to use elastic rope to exercise, and got many valuable suggestions from teachers. I want to thank them first. The advantage of elastic rope is that it is light in weight and easy to carry and store. After all, for a recruit, there is no place to put his dumbbells. As long as you put some thought into the above four movements, you can find that most dumbbell movements can be replaced by elastic ropes. However, the use of elastic rope has a disadvantage. One is that the elasticity of the elastic rope is too light, which is a bit insufficient in training. Hand over the grips at both ends of the elastic rope, and then adjust the tightness of the elastic rope to increase strength. In addition, when the elastic rope is relaxed, all the forces are dispersed, unlike dumbbells, which can still maintain a certain weight regardless of lifting or releasing. Therefore, it is suggested to try to find dumbbells together or replaceable weights to practice. It's not that you can't use elastic rope, but the effect will definitely be discounted.
Step 3: Body
Several teachers and predecessors have mentioned that there is a way to train these muscles at the same time, that is, do push-ups and handstands, or in vernacular Chinese, do push-ups and handstands so that your hands can bear the weight of your whole body and your feet can lean against the wall. When you can do it more than ten times, I believe your arm strength has been improved to some extent. In addition, the discussion forum often mentions why some people can do a lot of push-ups, but the number of horizontal bars is not proportional. Many teachers in the discussion area answered, and combined with the conclusion of my friends' training, push-ups did not help the number of horizontal bars, but they did not help much. Many friends have increased the number of push-ups, but the number of horizontal bars is still stagnant, so don't be superstitious about what many officers in the army say, and do more if you can't pull up. ......
Practice method of horizontal bar in troops
Five recruits and eight veterans in the army horizontal bar are mainly to strengthen their arms. Do push-ups to strengthen your arms. I don't know if your army has this method of "catching flies", that is, straighten your hands, hold them tightly, then loosen the grip and do it 100 times. Add 50 times a day. The more sour the arm, the more persistent it is. This is very responsible.
How to train beautiful chest muscles with horizontal bar
The horizontal bar is mainly to practice arm strength. You can go to the gym or do push-ups with dumbbells if you want to practice your chest muscles.
How to practice if you can't pull up the horizontal bar?
Strengthen upper limb strength exercises.
What moves are there in the practice of horizontal bar one two three four five six seven eight?
1 Exercise is pull-ups.
The practice is to climb backwards.
The practice is to hold the bar with both hands and cross the bar with one foot.
The exercise is to turn the bar 360 degrees.
The exercise is to swing the upper bar 360 degrees and lower the bar.
6 practice is to turn the bar 360 degrees and get off the bar.
7 practice is to step on the bar and rotate 360 times.
Practice is a 360-degree cycle.
How to improve the level of horizontal bar quickly?
Pull-ups are a compulsory course for gymnasts and mountaineers, and also an important standard to measure the quality of personal strength. Pull-ups-movements in the middle back (latissimus dorsi) that can be practiced by hand. Pay attention to maintain the correct posture: (1) Starting posture-Hold the horizontal bar with both hands at a wide grip distance (palms forward), with your feet off the ground and your arms naturally droop and straighten. (2) Action process-Use the contraction force of latissimus dorsi to pull up the body until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on. (3) Breathing method-inhale when pulling up and exhale when drooping. (4) Points for attention-Focus on latissimus dorsi when pull-ups, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight. Although the name of pull-ups in bodybuilding is the same, the training purpose and action mode are quite different. First of all, the pull-ups in bodybuilding pursue quality rather than quantity. Of course, I didn't mean to reduce the number of times, but because you can't do high-quality pull-ups. Secondly, the movements are different. The purpose of fitness is to improve muscles, not to complete movements, which are just means. So pull-ups can only be roughly divided into wide grip, narrow grip, front neck and back neck. The real standard movement depends on your own feelings, because everyone's bone structure is different, and the feelings during training are different. Only through your long-term training and understanding can you find the best way to identify your specific parts. But one thing is the same for everyone, that is, it is very important to find the feeling of back force during training. Remember, it is not the arm that drives the arm, but the back. In order to cultivate this feeling, it is suggested to practice rowing with one hand with light weight first. There is nothing else to say, that is, the legs should be rolled up to facilitate protection and reduce borrowing. Pull-ups and preparation for practice: 1) Take off or hold the horizontal bar forehand with the help of pedals, with hands wider than shoulders. 2) Keep your body stable, bend your knees and put your hands behind your back. Training action: 3) Bend your elbow slowly and pull your body up until your chin exceeds the bar. 4) Slowly straighten your arms, lower your body and return to the starting position. 5) Repeat the above actions until a set of exercises is completed. Action essentials: keep your body straight and stable; Your elbows and shoulders should be the only parts of your body that can move.
Horizontal bar practice method
Landlord, I am a gymnast. I can tell you that pull-ups are definitely not for arm strength, unless you do it backhand, because that's a double-headed exercise. Conventional pull-ups are all forehand exercises with wide back. Which gymnast do you think is not an inverted triangle? Now you can make a very good one, but it's hard to stand up. Since you can get up on one, you must learn to put the second one up by inertia. Don't put it directly when you are strong. Take your time, don't worry. If your muscles feel sore after practicing today and tomorrow, it proves that you are making progress. Stick to it, and you can pull at least 10 in three months.
How to quickly realize the training method of horizontal bar 8 practice
Strength is the foundation, and physical coordination is better. This is what the company commander said when I was a soldier. As long as you have strength, you can go up. Every night before going to bed, we put a piece of paper on the ground, then do push-ups, sit-ups, squats, stand up and pounce, and don't go to bed until the newspaper is wet with sweat. Later, everyone was a master, except for the uncoordinated body, but the uncoordinated long-distance running was fast.
Essentials of horizontal bar movements
When practicing, you must go up with your arms first, and then make waves! After hitting a certain level, you can have a big cycle! I don't know! 7 training our troops is less paid!