Correct practice method of hanging horizontal bar
Initial reaction
Hold the horizontal bar with both hands, palms facing outward (that is, palms facing the outside of the body). When the body is suspended, the knee joint remains slightly flexed and the ankles cross each other. Keep your head centered and in line with your spine. Keep your hands shoulder-width apart.
Call to action
Pull the body vertically upward until the upper part of the chest is on the same level as the horizontal bar, which is the end of the centripetal training stage of this exercise. Then, the joints are fully extended, so that the body moves down and returns to the initial state (this is the end of the centrifugal training stage).
Action path
Keep your body moving vertically upward. When the body moves upward, the upper body leans back slightly so that the mandible can cross the horizontal bar smoothly.
Fixed action
Tighten the scapula. Keep your body center of gravity stable and avoid distortion.
Matters needing attention
The arm is in a fully extended state. At the beginning of automatic movement, the shoulder blades remain close to each other (adduction) and sink. Turn, twitch, lift your chin or shoot your joints to overstretch.
How long does the horizontal bar usually hang?
According to your physical strength, you can add a little time at a time.
It takes about 1-2 minutes to hang the horizontal bar for the first time. Hang for a while, have a rest, and don't be too tired.
Advantages of hanging horizontal bar
1, used for hanging horizontal bar for massage and healthy spine.
Hanging the horizontal bar can not only strengthen the increasingly flabby muscle strength, but also improve the symptoms if problems such as backache, scoliosis and disc herniation often occur, even without taking medicine.
The spine is the center to maintain human bones, and it needs soft tissue support such as ligaments and tendons. If the ligaments or muscles around the spine are unevenly developed, including poor posture, insufficient muscle strength, or injuries to long and short feet and spine, it may lead to spinal curvature.
Scoliosis not only affects the appearance, but also often causes muscle soreness and chronic fasciitis in the neck and back. It is impossible to stand or sit for a long time, thus affecting the quality of work and sleep. If scoliosis is serious, it may even lead to cardiopulmonary dysfunction. However, mild scoliosis (scoliosis angle is less than 25 to 30 degrees) may be improved by correcting posture and exercising, and hanging horizontal bar is one of the most suitable exercise methods.
In particular, the horizontal bar is hung only once or twice a day for chiropractic and spinal strengthening, and stays for five to thirty seconds each time, depending on the individual's physical condition; Don't jump directly after hanging the horizontal bar, lest gravity press the spine from the heel and damage the spine. It is best to prepare a footstool chair, where the toes are straight, which is convenient for going up and down. It's safer to have someone look after those who are easily dislocated when they are old.
2, hang the horizontal bar to treat bone spurs
People who work for a long time or carry heavy objects tend to flash to the waist, causing pain. Taking medicine and injections is only a temporary solution, not a permanent cure. Spinal surgery has the risk of lower body paralysis and cannot be handled with caution.
When hanging the horizontal bar, the spine is straight and stretched in the air to cure the pain of bone spurs between yourself and your relatives and friends, also known as sciatica. Hang the horizontal bar for a few minutes every day, with your feet two centimeters off the ground, and just straighten and lengthen your spine. It's pure physical therapy.
Practicing horizontal bar can 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.
4. Practicing horizontal bar can exercise muscles.
In the process of practicing horizontal bar, you can exercise the muscles of arms, shoulders, abdomen and other parts well. For example, using the horizontal bar to do pull-ups can exercise back muscles, shoulder muscles, upper arm muscles and chest muscles.
Practicing horizontal bar can help you grow taller.
When using the horizontal bar to practice pull-ups, the body is in a natural drooping posture, which can relax the muscles of the waist and back. The process of pulling against its own gravity can promote the slow growth of bones and help them grow taller.
6. You can lose weight by practicing horizontal bar.
When you do various sports 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.
7. Practicing horizontal bar can enhance arm strength.
When practicing the horizontal bar, you need to hold the horizontal bar with both hands as a support, which will bear part of your body weight. If you exercise regularly, you can strengthen your arm strength.
8. Practicing horizontal bar can enhance vital capacity.
Practicing horizontal bar can enhance cardiopulmonary function and 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.
9. Practicing horizontal bar is good for spine health.
Hanging the horizontal bar often is beneficial to the health of the spine, can strengthen the increasingly flabby muscle strength, and can improve the conditions of frequent backache, scoliosis, disc herniation, hunchback, chest-containing, etc.