The essentials of pulling the horizontal bar are not only for young people, but also for more and more middle-aged and elderly people. Horizontal bar is very common, which is common in residential areas or parks. Hanging the horizontal bar often can help us keep our spine healthy. Let's share the essentials of pulling the horizontal bar.
The essentials of pulling the horizontal bar 1 the most labor-saving skill of pulling the horizontal bar
1, put the bar first, and then relax the waist and legs. At this time, you will feel your waist pulled down by the lower body, which is very comfortable. This action can ensure that your waist is relaxed, and then you can exert your waist strength in one effort.
2. Kick the calf forward slightly. At this time, the waist is still relaxed. Swing your calf slowly, and you will find that your body will only swing slightly. When swinging, the calf will move forward and the waist will move backward. Some people swing their legs forward, but if the action is too big, they will put their belts forward. Pay special attention to this point.
3. After getting familiar with the feeling of this swing, when the waist is behind the horizontal bar, pull the hands and waist "quickly" on the bar, then relax your hands and return to the original position. This kind of swing, only when the pull-ups are up, is hard, and the calf kicks forward with little force. It's completely different from that kind of swing. Please pay special attention to this.
How to practice if you can't pull the horizontal bar?
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. One-arm pole climbing is mainly about the coordination of arm strength and body. 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 essentials of pulling the horizontal bar 2 1, the initial action
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. Keep your head centered and in line with your spine. Keep your hands shoulder-width apart.
Action requirements: 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).
2, 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.
3. Neck width pull-ups.
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.
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.
How to practice the horizontal bar?
(a) practice pull-ups
1, the front of the neck is wide and the pull-ups are upward.
Pull-ups with wide hands in front of the neck are a common exercise method, which can be used by most people and has a good effect. The key exercise parts are latissimus dorsi and shoulder muscles. Friends who want to exercise muscles can use this method. The arm is suspended by a single pole, and the distance between the hands is basically shoulder width. Hold the crossbar with the forehand, so that the lower part of the back is relaxed, the latissimus dorsi is fully extended, and the two calves are straight and naturally close together.
Table tennis is our national sport, and it has many benefits. Playing table tennis for a long time can not only exercise, enhance physical fitness and make people more positive, but also slim down and lose weight, beauty and skin care. Basically everyone is suitable for playing table tennis. If you want to play table tennis well, you need to learn table tennis service skills first, which is very important. Let's learn ten methods and technical essentials of table tennis service.
Arms first step:
First, you need to learn what explosive pull-ups are. Never do general pull-ups. The general pull-ups are too slow. It's twice as difficult for a friend who just learned his arms to get on the bar. I think many people do general pull-ups, but they don't have enough strength to support their bodies on the bar, so you must learn explosive pull-ups first.
Action essentials: 10-20 The violent bar is pulled to the chest, not just the downward handle but the chest, and both legs bend their knees at the same time.
Arms Step 2:
This part is very important. You need to turn your palm and wrist. When you turn your wrist, your palms need to turn at the same time. The key point that many people can't get on the bar is to choose their wrists and not turn their hands! Fell off the bar.
Action essentials: bend your knees and pull the bar, and rotate your wrist and palm at the same time.
Arms Step 3:
The third and final step is to fully support your body. This step is to support your body only by the strength of triceps after you raise your legs to your chest and turn your elbows and palms. You should feel a little forward, so that you can support your body higher. If people who can't get up this step can do arm flexion and extension, it will be very helpful for you to get on the bar. When you want to cross the bar, all the strength is related to the strength of your triceps. At this time, you need to hold your body straight, and use your inertia and upward momentum (generally there is no momentum when doing pull-ups) to hold your body over the crossbar.
Action essentials: Bend your knees and pull the bar to turn your wrist and palm, while holding the bar with all the strength of triceps.