One: Relieve low back pain.

When hanging the horizontal bar, hold the horizontal bar tightly with both hands, keep your feet off the ground and keep your body drooping naturally. Then hang it according to your own ability, about three times a day, and the hanging time should be controlled within 15-30 seconds. In the later period, the time and times of hanging the horizontal bar can be appropriately increased. After three months, you will find that the symptoms of low back and leg pain have obviously improved.

Two: increase the flexibility of the body.

Under the action of gravity, hanging the horizontal bar helps to stretch the body, thus enhancing the flexibility of the body. Hold the horizontal bar with both hands, keep your feet on the ground, hang your body on the horizontal bar, and relax your chin slightly. This action is good for stretching your upper body. It needs to last for five seconds at first, and then gradually increase the time. During the stretching process, you should keep relaxed and never be too intense, so as not to cause muscle strain.

Three: exercise muscles

You can exercise the muscles of your arms, abdomen and shoulders when you hang the horizontal bar. Take the horizontal bar as a pull-up, in this process, you can exercise the muscles of your back, upper arms and shoulders well.

Fourth: help grow taller.

When doing pull-ups on the horizontal bar, the posture of the body stays naturally drooping, which can help the muscles of the back and waist. Tension and gravity in the process of confrontation can promote the growth of bones, so it seems that hanging the horizontal bar is helpful for height.

Extended data:

Horizontal bar protection technology

The commonly used help skills in teaching are: helping, pushing, sending, blocking, dialing, wiping and helping. According to the skill level and action type of the practitioner, individual or comprehensive methods can be used to help. For example, under the back arc of the low horizontal bar, it is necessary to push and lift. No matter which operation method is adopted in horizontal bar teaching, it should meet the following requirements:

1. Hand direction should be correct when assisting. Horizontal bar movements are mainly swinging and arc movements, especially arc movements. The helper must be clear about the direction of the loop before making the hand, otherwise the protector's arm will easily be pressed on the barbell by the students because of the wrong direction of the hand, so pay attention to it when protecting. Take the loop before riding as an example, the helper must rotate the L arm or wrist of the practitioner from under the bar with one hand to speed up the loop, and it is easy to have an accident when the hand is taken off the bar.

2. The hand position should be accurate when assisting. The correct part is the place where strength assistance exerts the greatest effect, and the action point of strength assistance is generally near the total center of gravity of the human body or the center of gravity of the body parts on both sides of the motion axis. For example, when protecting and helping to support the ring, the helper needs to support the waist with one hand (close to the general center of gravity of the human body) and dial the thigh or shoulder with the other hand (the center of gravity of the body parts on both sides of the motion axis) to help the ring.

3. The assistant should be appropriate at all times. The timing of assistance should meet the structural requirements of the operation. Too early or too late to help will affect the success or failure of the operation, and even cause human injury. For example, when protecting and helping the hanging back swing, it is necessary to wait until the body's center of gravity swings above the vertical part before sending it, so that the practitioner can easily fall off the bar and help the falling place in advance.

4. The amount of aid should be appropriate. Under normal circumstances, for beginners or people with poor technical level and weak ability, the help is relatively large, and vice versa. If you give the same amount of help regardless of the object and specific situation, or think that the greater the help, the better, it will affect the mastery of motor skills.

5. The focus of assistance should be clear. Protection focuses on the key parts and the most vulnerable parts of the body. First the skull, then the upper limbs. To avoid direct landing of the head, support with straight arms. In addition, the protection of the waist, knees and pedals can not be ignored.

Reference answer: Baidu Encyclopedia-Low Horizontal Bar