Advantages of pulling the horizontal bar
Advantages of pulling the horizontal bar: treating lumbar spondylosis.
When hanging the horizontal bar, the patient holds the horizontal bar firmly with both hands, so that his feet are completely off the ground and his body is free to hang. At first, you can do a small amount of' hanging' according to your own ability, hanging 2-3 times a day, each time 15-30 seconds, and then you can gradually increase the number and time of hanging, and you can move it if possible. The magnitude of the amplitude depends on the degree allowed by physical strength and pain. After 3 months, the degree of waist and leg pain will be reduced day by day, and the pain will disappear unconsciously.
Advantages of pulling the horizontal bar: thin waist
Exercising the strength of abdominal muscles can completely change the obesity of waist and abdomen. Because the abdominal muscles are weak, the stomach is pushed out and the lumbar vertebrae are concave. Stick to the horizontal bar and twist your waist, and you can definitely build a good figure. Pull the horizontal bar with both hands, with your feet bent and suspended, twist the 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.
Advantages of pulling the horizontal bar: make your body more flexible.
Because of gravity, the movement on the horizontal bar can make the body stretch well and make the body more flexible. Grasp the horizontal bar with both hands, hang your body on the horizontal bar, leave your feet off the ground, and stretch and relax your jaw. This action can stretch the upper body well. Hold this position for 5 seconds at the beginning; With the deepening of the exercise, it can last at least 30 seconds. Hold the horizontal bar tightly, so it will be easier to stretch. Follow your body's feelings, stretching doesn't need to be too intense, and you should enjoy the process of stretching your body.
Common methods of pulling horizontal bar
pull-up
Pull-ups are one of the most basic practice methods of horizontal bar, which can strengthen the muscle strength of shoulders and upper arms and are suitable for young and middle-aged people to practice. Hands palms forward, hands holding the horizontal bar, don't let your body shake. Use the contraction force of latissimus dorsi to pull up the body until the chest touches or approaches the horizontal bar, and stay for 1 s to make latissimus dorsi fully contract; Then slowly relax the latissimus dorsi and let your feet land slowly. Inhale when pulling up and exhale when falling down. If you want to exercise upper arm flexors, you can use the anti-handshake method.
Horizontal bar bent arm suspension
If some people have weak arms and can't pull them up at one time, they can start by hanging them with bent arms. Grasp the bar with both hands, and your body will naturally droop. Then bend your elbows with your arms to drive your body to bend your elbow to about 90 degrees, try to keep it for 5-8 seconds, then relax and return to the initial position, and repeat it many times.
Horizontal bar hanging leg lift
The advantage of this horizontal bar method is that it can exercise the muscle strength of waist and abdomen. The exerciser holds the handrail with both hands, and his body naturally droops. With the help of his waist and abdominal muscles, he lifted his legs more than 90 degrees at the same time, and then slowly lowered them along the gravity. 1 group Repeat 8- 10 times, and practice 2-4 groups. When doing this exercise, those with good physical strength can do straight leg lifts, and those with poor physical strength can do curved leg lifts.
The benefits of pulling the horizontal bar are as follows:
1 You can lose weight by practicing the horizontal bar: When you do various exercises with the horizontal bar, you can consume body heat and burn excess fat in your body, thus achieving the effect of losing weight. However, this method is more effective for overweight people.
2, practicing horizontal bar can enhance arm strength: In the process of horizontal bar practice, both hands need to hold the horizontal bar as a support, which will bear part of the body weight. If you exercise regularly, you can strengthen your arm strength.
3, practicing horizontal bar can enhance lung capacity: practicing horizontal bar can enhance cardiopulmonary function and enhance lung capacity. It can also promote blood circulation and accelerate metabolism in the body. Regular practice of horizontal bar is good for cardiopulmonary respiratory system.
4, practicing the horizontal bar is good for spine health: hanging the horizontal bar often is good for spine health, can strengthen the increasingly relaxed muscle strength, and can improve the frequent backache, scoliosis, disc herniation, hunchback, chest tightness and so on.
5, practicing the horizontal bar can exercise muscles: In the process of practicing the horizontal bar, it can play a good exercise role in the muscles of arms, shoulders, abdomen and other parts. For example, using the horizontal bar to do pull-ups can exercise back muscles, shoulder muscles, upper arm muscles and chest muscles.
6, practicing the horizontal bar helps to grow taller: when practicing pull-ups with the horizontal bar, the body is in a natural drooping posture, which can relax the muscles of the human waist and back. The process of pulling against its own gravity can promote the slow growth of bones and help them grow taller.