You can let your body move a little first, and then do some postures of hanging the horizontal bar so as not to strain your muscles. Therefore, you must do some preparatory activities like this. After finishing, you can grab the horizontal bar with your own hands, and then slowly press your body down and stay still. Try to stretch your arms and body slowly with your own weight.

Method 2:

You can hook the horizontal bar with your own feet, and then make your body stand upside down, that is, head down. This can pull up the bones on the legs and let the blood flow slowly to the head. For this way, you can also have an improvement effect, but you must protect your head.

Method 3:

You can hook your arms and joints on the horizontal bar and let your body slowly descend, that is, let your hands slowly support your weight, so that you can stretch your arms and back at the same time, which will help your body grow and make it look longer.

Method 4:

You can grab the horizontal bar with both hands, then slowly lift your legs and do kicking movements, and try to stick your legs to your chest. This will exercise your legs.