Practice pull-ups in horizontal bar method
Pull-ups are one of the most basic practice methods of horizontal bar, which can strengthen the muscle strength of shoulders, back and upper arms and are suitable for young and middle-aged people to practice.
1, the front of the neck is wide and the pull-ups are upward.
This method is a common practice. The key exercise areas are latissimus dorsi and shoulder muscles. The arm is hung on a single pole, and the distance between the hands is basically shoulder width. Hold the crossbar with the forehand to relax the lower part of the back, fully extend the latissimus dorsi, and naturally straighten the two calves together.
In the process of pull-ups, concentrate the contraction force of latissimus dorsi, bend your arms to drive your body upward, so that the horizontal bar touches the clavicle in front of your neck, and then pause for 2-3 seconds. Then exhale and slowly lower your body to the starting position under the control of the contraction force of latissimus dorsi. Then repeat the exercise.
Beginners may not be able to pull one at first, so don't worry, practice hanging bars more, bend your calves while hanging bars, use them down quickly, and experience the appropriate swing and inertia hanging bar movements.
2. The neck is wide and the pull-ups are upward.
The method is basically the same as that before the neck, and the requirement for strength will be higher. When the front neck pull-ups can be successfully completed, you can try to practice the back neck pull-ups Different from the pull-ups in front of the neck, when the horizontal bar touches the back of the neck, it will pause for 2-3 seconds, then resume and repeat the action.
3. Reverse grip pull-ups
Stand behind a waist-high horizontal bar, hold the horizontal bar backwards, palms slightly wider than shoulders, arms parallel, elbows bent and elbows down. Feet together, gradually forward, so that the body center of gravity drops, until the whole body from the ankle, knee, waist and shoulder into a straight line, and 45 degrees with the ground, chest below the horizontal bar. Pull your body up so that your chest is close to the horizontal bar and your shoulder blades are close together. After a slight pause, slowly and controllably lower your body to the starting position.
The method of practicing horizontal bar: horizontal bar bending 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.
The method of practicing horizontal bar: the hanging leg of horizontal bar
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.
Ways to practice the horizontal bar: bend your knees and lift the horizontal bar
Holding the horizontal bar with both hands, the body naturally droops, the legs are close together, and the knees are lifted by the strength of the abdominal muscles, so that the thighs are close to the chest and abdomen, and a pause is made when reaching the "contraction peak" position. Then slowly lower your legs and return to the starting position. The upper body should be straight, not shaking, not borrowing money.
Practice hanging and moving left and right in horizontal bar method
Hold the horizontal bar with both hands and move it left or right. In the process of moving, the legs should droop naturally, pull the horizontal bar hard, and pay attention to moving quickly.
How to practice the horizontal bar: a single vertical arm on the horizontal bar
Arm strength and body coordination are the main exercises of climbing arm pole. At the same time, there are certain requirements for the use of wrist strength and the flexibility of wrist rotation. At the beginning of training, you can choose your accustomed arm to do arm flip. If you can't get it up at first, don't rush for success. You can focus on the wrist flip. When your arm strength reaches a certain level, you can also use the grab bar mentioned above to experience the single arm on the bar. When one arm has been supported over the bar, one arm has been practiced almost. At this time, we should pay attention to controlling the posture of the body, and the other arm can turn over the horizontal bar to support the whole body with the help of the body swing trend.
When you can finish the exercises of 1~3, you can practice step by step with reference to the exercises of 4~8. Generally speaking, horizontal bar practice requires high physical fitness, so you must strengthen protection during the practice, especially during the practice of 4 ~8, which is easy to get hurt. The key is to lay a good foundation, and you can also use bandages to prevent your hands from slipping off during practice.
Methods of practicing horizontal bar
Abdominal muscles and biceps brachii are mainly practiced on the roll. When practicing, you should make full use of the lever principle, press your head backwards, and exert your strength steadily on your waist and arms. Beginners can exercise their arm strength from pull-ups, then practice hanging bars and abdomen, and at the same time, they can also assist in practicing sit-ups to increase abdominal strength.
It's normal not to roll it up at first. Don't be discouraged. The key is to persist. After your arm strength and abdominal muscle strength reach a certain level, you can try to do coherent movements. If you can't get up, you can try to grab the railing. The so-called grab bar is to go through two or three steps of run-up, and then roll up with the inertia of jumping up and down. Usually most of them will succeed. At the beginning of practice, using the grab bar can first understand the essentials of the rolling action, and then increase the confidence of practice.
The horizontal bar is not only a competition, but also has great benefits to our health and is deeply loved by young people. So, how to practice the horizontal bar? In fact, there are many Rafa on the horizontal bar. Here are some common ways to pull the horizontal bar, which you can choose according to your physical strength and needs.
Practice pull-ups in horizontal bar method
Pull-ups are one of the most basic practice methods of horizontal bar, which can strengthen the muscle strength of shoulders, back and upper arms and are suitable for young and middle-aged people to practice.
1, the front of the neck is wide and the pull-ups are upward.
This method is a common practice. The key exercise areas are latissimus dorsi and shoulder muscles. The arm is hung on a single pole, and the distance between the hands is basically shoulder width. Hold the crossbar with the forehand to relax the lower part of the back, fully extend the latissimus dorsi, and naturally straighten the two calves together.
In the process of pull-ups, concentrate the contraction force of latissimus dorsi, bend your arms to drive your body upward, so that the horizontal bar touches the clavicle in front of your neck, and then pause for 2-3 seconds. Then exhale and slowly lower your body to the starting position under the control of the contraction force of latissimus dorsi. Then repeat the exercise.
Beginners may not be able to pull one at first, so don't worry, practice hanging bars more, bend your calves while hanging bars, use them down quickly, and experience the appropriate swing and inertia hanging bar movements.
2. The neck is wide and the pull-ups are upward.
The method is basically the same as that before the neck, and the requirement for strength will be higher. When the front neck pull-ups can be successfully completed, you can try to practice the back neck pull-ups Different from the pull-ups in front of the neck, when the horizontal bar touches the back of the neck, it will pause for 2-3 seconds, then resume and repeat the action.
3. Reverse grip pull-ups
Stand behind a waist-high horizontal bar, hold the horizontal bar backwards, palms slightly wider than shoulders, arms parallel, elbows bent and elbows down. Feet together, gradually forward, so that the body center of gravity drops, until the whole body from the ankle, knee, waist and shoulder into a straight line, and 45 degrees with the ground, chest below the horizontal bar. Pull your body up so that your chest is close to the horizontal bar and your shoulder blades are close together. After a slight pause, slowly and controllably lower your body to the starting position.
The method of practicing horizontal bar: horizontal bar bending 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.
The method of practicing horizontal bar: the hanging leg of horizontal bar
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.
Ways to practice the horizontal bar: bend your knees and lift the horizontal bar
Holding the horizontal bar with both hands, the body naturally droops, the legs are close together, and the knees are lifted by the strength of the abdominal muscles, so that the thighs are close to the chest and abdomen, and a pause is made when reaching the "contraction peak" position. Then slowly lower your legs and return to the starting position. The upper body should be straight, not shaking, not borrowing money.
Practice hanging and moving left and right in horizontal bar method
Hold the horizontal bar with both hands and move it left or right. In the process of moving, the legs should droop naturally, pull the horizontal bar hard, and pay attention to moving quickly.
How to practice the horizontal bar: a single vertical arm on the horizontal bar
Arm strength and body coordination are the main exercises of climbing arm pole. At the same time, there are certain requirements for the use of wrist strength and the flexibility of wrist rotation. At the beginning of training, you can choose your accustomed arm to do arm flip. If you can't get it up at first, don't rush for success. You can focus on the wrist flip. When your arm strength reaches a certain level, you can also use the grab bar mentioned above to experience the single arm on the bar. When one arm has been supported over the bar, one arm has been practiced almost. At this time, we should pay attention to controlling the posture of the body, and the other arm can turn over the horizontal bar to support the whole body with the help of the body swing trend.
When you can finish the exercises of 1~3, you can practice step by step with reference to the exercises of 4~8. Generally speaking, horizontal bar practice requires high physical fitness, so you must strengthen protection during the practice, especially during the practice of 4 ~8, which is easy to get hurt. The key is to lay a good foundation, and you can also use bandages to prevent your hands from slipping off during practice.
Methods of practicing horizontal bar
Abdominal muscles and biceps brachii are mainly practiced on the roll. When practicing, you should make full use of the lever principle, press your head backwards, and exert your strength steadily on your waist and arms. Beginners can exercise their arm strength from pull-ups, then practice hanging bars and abdomen, and at the same time, they can also assist in practicing sit-ups to increase abdominal strength.
It's normal not to roll it up at first. Don't be discouraged. The key is to persist. After your arm strength and abdominal muscle strength reach a certain level, you can try to do coherent movements. If you can't get up, you can try to grab the railing. The so-called grab bar is to go through two or three steps of run-up, and then roll up with the inertia of jumping up and down. Usually most of them will succeed. At the beginning of practice, using the grab bar can first understand the essentials of the rolling action, and then increase the confidence of practice.