No matter how you practice the horizontal bar, you know that the horizontal bar is a good anaerobic exercise. You can exercise your muscles in a short time, keep exercising well, help your body get better, keep fit, and treat many diseases well.
1, practicing the pull-ups at the back of the neck is different from the pull-ups at the front of the neck. When pull-ups, make the horizontal bar touch the back of the neck, pause for 2~3 seconds, then restore and repeat the action.
2. Arm strength and body coordination are the main exercises of one-arm pole climbing. At the same time, there are certain requirements for the use of wrist strength and the flexibility of wrist rotation.
3, the grip size is not big, you can put it in your pocket at ordinary times, and use it to hold it a few times after class, which will be very helpful over time.
It is only a matter of time before dumbbells are used to strengthen the muscles used to pull the horizontal bar.
5, controlled by the contraction force of latissimus dorsi, so that the body slowly descends to the starting position. Then repeat the exercise. Beginners may not be able to pull one at first, so don't worry, practice hanging bars more.
The skill of pulling the horizontal bar is mainly the upper body and core strength, that is, the waist and abdomen strength, but the arm strength is also a factor worthy of consideration. Many people can't meet the requirements because of their back muscles and arm strength. In fact, it is also good to insist on chest muscle exercise.
1, pull-ups in situ, and do pull-ups directly with the help of jumping power, only one at a time. At least 30 times a day, can be increased according to physical condition.
2, swing hanging bar (master the rhythm of the swing) can swing at will, the only requirement is not to be still. Time is the same. Three groups a day.
3, to exercise latissimus dorsi, slowly pull the horizontal bar, can not use skills.
4, keep the body straight, the cervical spine is in line with the spine, and turn around while pulling. If your hips sink, you should finish this group of exercises and have a rest.
5. Leave your feet from the stool and do a static hard hanging posture, but your chin must not be hung on the bar. The longer the suspension time, the better. Practice 2 ~ 4 times.
6, feet together, gradually forward, so that the center of gravity of the body drops, until the whole body from the shoulder joint, waist, knee joint to ankle joint into a straight line, and with the ground at an angle of about 45 degrees, the chest is below the horizontal bar.
What are the advantages of pulling the horizontal bar? In fact, there are many benefits of sports. It strengthens the body and helps to grow muscles. Muscle training can make your figure better, as long as you keep exercising, it will be effective.
1, pull the horizontal bar with both hands, bend your feet and hang in the air, twist your lower body to the left as far as possible and pause for 5-7 seconds, then switch sides and pause for 5-7 seconds, and twist both sides in turn until your hands are sore, which can be repeated several times a day. This will not only increase your physical strength, but also reduce your waist and abdomen.
2. Practicing horizontal bar can enhance cardiopulmonary function and enhance vital capacity. It can also promote blood circulation and accelerate metabolism in the body. Regular practice of horizontal bar is good for cardiopulmonary respiratory system.
3. When using the horizontal bar to do various sports, it can play the role of consuming body heat and burning excess fat in the body, thus achieving the effect of losing weight. However, this method is more effective for overweight people.
4. Hanging the horizontal bar can not only strengthen the increasingly flabby muscle strength, but also improve the symptoms if you often have backache, scoliosis, disc herniation and other problems.
Due to gravity, the movement on the horizontal bar can make the body stretch well and make the body more flexible.