Pose on the horizontal bar 3 letters. Full body workout: static exercises and exercises without additional weight

The horizontal bar is a universal sports equipment, which a novice athlete can even build on his own. The main exercise that is performed with the help of such a device is pull-ups, in which the entire weight of a person is involved. Using a horizontal bar, you can very quickly assess your own physical fitness and find out whether muscle development corresponds to your body weight.

Women's set of exercises on the horizontal bar

Chest exercises

Execution technique.

This is one of the most useful exercises for girls on the horizontal bar.

The starting position is as follows: grab the horizontal bar with your hands, place your palms shoulder-width apart. Next, slowly bend your arms, at the same time raising your body and trying to reach the bar with your chin. Once you reach the highest point, pause for two to three seconds and then lower down.

The exercise is done in three approaches, and the number of repetitions performed in one approach is determined individually according to your physical abilities. The main thing is the constant desire to increase their number.

Exercises for the abs

Execution technique.

Also extremely important, and, in addition, is a wonderful bonus to exercises on an incline board.

Starting position: grab the horizontal bar, place your palms shoulder-width apart. Slowly raise and lower your legs in front of you. Once you've done three sets, keep your legs straight in front of you for as long as you can manage.

Number of approaches and repetitions.

The lesson is carried out in three approaches. The number of repetitions included in one approach, according to the recommendations of the instructors, is 8 times; this number will be influenced primarily by the level of fatigue. A constant desire to increase the number of repetitions is necessary.

Stretching

Execution technique.

Hang on the bar for as long as possible, up to several minutes.

What muscles are involved?

This activity improves muscle and ligament stretching, the condition of the intervertebral discs, and is an excellent prevention of various diseases of the spine (for example, osteochondrosis).

Training plan

You can perform the activity wide, narrow and reverse grip. Each of these types has its own characteristic features.

The main advantage of training on the horizontal bar is that you can do it at home - the most important thing is that you have a horizontal bar. Nowadays you can buy special wall horizontal bars in any store, including online. Having done this, you can exercise anytime and in any weather conditions.

So, it's time to get straight to the exercise plan. By regularly training using the program presented below, you can increase the number of pull-ups up to 25-30 times, as well as improve your own physical fitness. To significantly increase the effectiveness of your training, do not forget about exercising your abdominal muscles and biceps.

Classes are held four times a week. For example, you can train on Monday and Tuesday, and take a rest on Wednesday. Thursday and Friday are the time for intensive training, and on the weekend - recovery. This option is very comfortable and optimal, but if desired, you can choose other days of the week.

Monday:

Pull yourself to your chest with a wide grip. Number of approaches – 4 x 8 repetitions;
Pull yourself up with a medium grip, palms facing away from you. 4 sets of 8 reps;
Raise your legs hanging on the horizontal bar 12 times.

Tuesday:

Pull yourself up with a wide grip behind your head 4 sets of 8 times;
Pull yourself up with a mid-grip, palms facing you. Number of approaches – 4 to 8;
Raise your legs hanging on the bar 2 times 12 times.

Wednesday: a day of rest and on Thursday and Friday everything is duplicated accordingly.

The program presented above is one of the easiest, but at the same time very effective. Then, when each set of 12 repetitions is easy for you, take a load with which it will again not be so easy to do 7 or 8 pull-ups. Then the plan begins again.

Rules for training

There is no need to overdo it and perform too many approaches. To avoid harm to health, increase the level of stress gradually.

Fitness classes using a horizontal bar will be highly effective if you strictly follow the following several rules:

The body of the body should be positioned perpendicular to the floor, and the grip of the horizontal bar should be as strong as possible;
Pull-ups should only be done using muscle strength and without unnecessary swinging;
The ascents are smooth, there are no jerks;
The lift must be done until the chin is above the level of the crossbar;
Lower your body slowly and smoothly. This stage should be as long as the time spent lifting the body up;
Breathing mode: exhale on the way up, inhale on the way down.

About the fact that you are doing proper pull-ups narrow grip, should signal touching the crossbar bottom chest. When performing exercises with a wide grip, do not bend too much or make jerky movements. A reverse grip involves straightening your shoulders and squeezing your shoulder blades together.

An individual fitness plan for training on the horizontal bar can be wisely diluted with additional loads that are designed to stimulate growth. For this purpose, you need to hang freely, while holding onto the bar, and perform swings and turns in different directions. The torso will stretch under the pressure of its mass.

Beginning athletes must first master at least two types of pull-ups. You need to do it without haste and taking into account professional recommendations.

Advantages and disadvantages

Advantages:

Almost anyone can use the horizontal bar, because even larger number Teenage playgrounds are equipped with some amount of sports equipment. If you choose a place with a wide selection of various sports equipment, you can provide good physical activity for your own muscles.
You don’t have to pay for this, and you don’t have to be in a cramped space, so the opportunity to pump up on the horizontal bar exists.

Flaws:

The disadvantage of this method of training is that the horizontal bar is only the bare minimum that can be used to train muscles. Increase large mass This method will not work. If you combine these activities with running, the result will be very good, but for the muscular standards of bodybuilders you will be very far away.

Contraindications

This option physical activity has a list of contraindications.

Protrusion of intervertebral discs;
Scoliosis;
Intervertebral hernia.

Osteochondrosis, and especially cervical spine, most likely will also be the reason for the presence of some restrictions in training plan. In any case, before starting training you should definitely consult with a specialist.

The horizon on the horizontal bar (planche on the horizontal bar) is an incredibly complex static element. There was already an article on our website devoted to a simpler variation of the horizon, namely.

To perform a horizon on the horizontal bar, a huge physical strength, good sense of balance and lack of fear. If you already know how to do a horizontal on the floor, then learning how to do it on a horizontal bar will not be very difficult.

If you want to learn this element from scratch, then our article will help you with this.

How to make a horizon on a horizontal bar

The horizontal or planche on the horizontal bar is a static element during which the athlete holds the body parallel to the ground, leaning on the bar only with his hands. It is performed as follows:

Go to the front emphasis on the horizontal bar. This can be done different ways, choose any.
Grab the bar with your palms facing away from you (grasp). By the way, you could immediately use , then (if you did) you would immediately be in the right position.
Push your shoulders forward and lift your body. You need to “lean” forward a little and use your arms to lift yourself to a horizontal position. The hips are in line with the shoulders. The body is completely straight. This position is the horizon. By the way, you can spread your legs, this will make it easier to maintain balance and the load on your arms will be less.
Maintain the horizon. You need to stay in this position for as long as possible, and then, having finished striking those around you with your physical training, lie on the bar with your stomach and jump off the horizontal bar.

In workout there are several similar “balances”: crocodile, horizontal emphasis, front hang.

The crocodile also involves holding the body in horizontal position, but such an element is performed with the elbows resting on the stomach, which reduces the power component of the element to almost zero.

The horizontal emphasis is performed almost like a planche, but on bent arms, which greatly simplifies the execution of the element.

Front hang (horizontal front hang) – a mirror image of the horizon on the horizontal bar. Other muscles work here, but purely visually, these two elements are very similar, just one is performed face down (standing), and the other is performed face up (hanging).

Lead-up exercises for planche on the horizontal bar

As mentioned above, good physical preparation is required to perform this element. In developing the necessary muscle groups and a sense of balance, the following exercises will help:

What muscles are involved?

In order to perform the horizontal (no matter on the floor, parallel bars or horizontal bar), you need to have excellent physical fitness. The element uses almost all the muscles of the body. The main load falls on the following muscle groups:

front bundles deltoid muscles;
pectoral muscles;
triceps muscles of the shoulder;
spinal extensor muscles;
abdominal muscles;
large round and small round muscles backs;
core stabilizer muscles.

In addition, they participate in the execution of the planche gluteal muscles and thigh muscles. They keep your legs straight.

To perform a planche on the horizontal bar, you also need strong forearms. If in the horizontal position on the floor the hands were mainly required to be flexible, then to perform on the crossbar a good, confident grip is required, since in this case balance will depend on the grip.

And since we’re talking about balance, the tablet also requires a developed vestibular apparatus, which is responsible for balance. It's not a muscle, but it was impossible not to say so.

Horizontal exercises can be performed on the floor, on uneven bars, on the horizontal bar and on rings. We hope our article will help you learn how to make a horizon on a horizontal bar.

Video

In addition to a strong body, playing sports gives you an additional boost of energy and positivity for the whole day.

Today we want to offer you another selection of exercises for the whole body that you can do without extra weight. Some of the exercises can be performed which can be found on any sports ground.

Exercise No. 1

During the exercise, the back should be straight, the head should be lowered, and the stomach should be pulled in. Make sure there is no arching in your lower back. Stay in this position for 60 seconds.

Exercise No. 2

Make sure your elbow is under your shoulder while performing this exercise. The shoulder blades should be pulled down and brought together, thus forming a “pocket”.

Exercise No. 3

Lie on the floor, raise your body so that an angle of 60 degrees is formed between it and the floor. Stay in this position for at least 60 seconds. To make the exercise more difficult, you can raise your legs a little.

Exercise #4

This is a plank on your toes and toes. While performing this exercise, make sure that your back is straight and there is no arching in your lower back. Stay in this position for 30-60 seconds.

Exercise #5

Pull yourself up on the horizontal bar and hold for at least 30 seconds. The back should be straight, the stomach should be pulled in, the elbows bent, the forearms should be at the same level as the body.

Exercise No. 6

This exercise can be performed either in a static version or in a regular version - simply raising straight legs. The angle between your hips and body should be 90 degrees. The body should not sway, the back should be straight. Ideal option to do this exercise is Swedish wall. On the horizontal bar, performance will be complicated by the fact that you will need to constantly ensure that you do not sway and thus not give your legs additional impulse. The static option is to hold with your legs raised for 30-60 seconds.

Exercise No. 7

To perform vertical push-ups, stand with your back to a wall about 1 meter away. Place your hands on the floor and your feet on the wall and begin to slowly climb up the wall with your feet until the angle between your body and legs is 60 degrees. After this, you can do push-ups. The stronger you become, the more vertical push-ups you will be able to perform.

Exercise No. 8

These are squats on one leg and they are somewhat reminiscent of the familiar “pistol.” Bend one leg slightly at the knee and do regular squats on the other. If it is difficult to maintain your balance, you can hold on to the horizontal bar or wall with one hand.

Exercise No. 9

After performing a lunge squat, you switch legs while jumping. To do this, after performing a squat, you must jump out of it as high as possible and change legs. Make sure your knees are bent when landing (never land on straight knees!). The jump should be soft.

Exercise No. 10

Find yourself a lower horizontal bar and do deep squats, moving from one side to the other under the bar. If you don't find a bar that's the right height, you can simply do deep squats as if you were crawling under something low.

In this note I would like to talk about several interesting exercises on the horizontal bar. Some of them are quite difficult, but are just as effective for building strength and endurance.

It was not my goal to talk in detail about all the exercises and the method of increasing pull-ups. This is a big and complex topic. I am giving only a superficial overview of the exercises, which will help develop the imagination of those who like to hang on the horizontal bar.

First, let's look at the three simplest types of pull-ups.

Wide grip chest pull-ups

By wide grip we mean the wider the better. The photo shows a grip as wide as the width of the horizontal bar allowed. You can take it wider. It is believed that such pull-ups help to work out the external part latissimus muscles, making the back wider visually. However, my experience suggests that it is not so simple. There are many technical nuances in such pull-ups. The result also depends on the structure of the chest and the back muscles themselves. I've seen guys who pumped up powerful back muscles with just pull-ups. Including trapezius muscles.

Between the arms is about 60-75 cm. It is generally accepted that this particular type of pull-up allows you to do the maximum number of repetitions and best work the back muscles. I don't agree with this. I myself can do 33 pull-ups with this grip today. And if I turn my palms towards myself, then I can reach 40. As for working out the back muscles, there are better exercises. But more on that later.
There is also an opinion that to train your back muscles using a horizontal bar, you should only do pull-ups with a medium grip. And that they are quite enough for full development. But this point of view is not confirmed by my experience. It is enough to take a closer look at the biomechanics of movements during various types of pull-ups, and it becomes clear that for one person pull-ups with a medium grip are really enough, but for another they are clearly not enough and require additional various exercises. To understand for yourself whether this is true or not, you just have to try it. Most often the introduction additional exercises on the horizontal bar allows you to increase your record by several times (at least).

Close grip pull-ups with palms facing you

The grip width is from 0 to 40 cm. Such pull-ups are considered biceps pull-ups. That is, the biceps are more involved in them due to the supination of the palms. But this does not mean that it is easy to pump up your biceps this way. Here everything is a little more complicated. If you have strong lats and chest muscles, then this exercise will not pump up your biceps.

These pull-ups are great for training the latissimus dorsi, trapezius muscles, rear deltoids, forearm muscles and, of course, biceps.

This type of pull-up can be done in different ways. For example, you can try to keep your body vertical throughout the entire approach. Another option is to try to touch the bar with your chest while arching your back. Try both options and feel the difference.

Hanging on one hand

It's quite complicated static exercise. It perfectly strengthens the latissimus dorsi, biceps and forearms.

To perform this exercise, you should pull yourself up on both arms, turning your palms towards you, and then release one arm (I extend it to the side for balance) and try to hold on to one arm for as long as possible. Then you should rest and do the exercise for the other hand. And so 2-4 approaches.

I do not recommend doing this exercise more than once a week, as it puts extremely strain on the muscles and ligaments of the arms. This means that sufficient time is required for recovery.

That's pretty too difficult exercise. To perform it, you should pull yourself up on the bar with both hands, turning your palms towards you. Then release one hand and, hanging on your hand a little, smoothly lower down, resisting the force of gravity with the muscles of your arm and back.

More precisely, these are not exactly one-arm pull-ups. As you can see in the photo, the second hand is involved here, but it must be used to hold on to the hand holding the bar.

This exercise is quite simple. You need to grab the bar with a medium grip, pull yourself up a little and hold in this position (see photo). After hanging like this for 10 seconds, you can pull yourself up a little higher and again linger in a new, unusual position. Then pause and do 2-3 more approaches.

Quite an unusual exercise. It will require a bend like this in the stadium staircase. Another option is to use a strong towel. It is thrown over the horizontal bar. Grasp the bar with one hand and the towel with the other hand.

You may experience different grip widths. And, naturally, after rest, you should do the exercise, changing the position of your hands to the opposite.

This is difficult and very effective exercise to increase endurance and strength of the arms and latissimus dorsi muscles.

To perform this exercise, you should pull yourself up on the bar with a regular overhand grip and a medium grip, and after pulling yourself up, put one hand further away. Then, without going down, make smooth rolls from side to side. It's difficult! Try to do an even number of rolls so that the muscles of both halves of the body receive equal load. For example, I’ll say that I manage to do 28-30 such rolls per approach (14-15 times in each direction).

Exercise "Kolobok"

This is a static exercise. To perform it, you should pull yourself up on both arms with your palms facing you. At the same time, pull your knees towards your chest. Then you need to hang in this position (see photo). The longer the better. You can do several approaches. It trains not only your arms, back and chest muscles, but also your abs.

Angle hanging on the crossbar

To perform this exercise, you should hang on the bar and extend your straight (or bent, if you don’t have enough strength) legs forward. Keep them like this for as long as possible. After a pause, you can repeat this exercise.

Alternatively, you can smoothly describe a small circle with your legs.

By regularly performing this exercise, you will very soon notice the fruits of your efforts. The press will become stronger and more prominent.

Body tosses

This exercise uses a peculiar movement of the legs, which allows you to throw your body up almost effortlessly. While hanging on the bar, take your legs back and then sharply move them forward, while moving your arms as if you were doing a regular pull-up. With the right amount of effort, you will feel as if your body is flying up on its own. Lock the top position (chin above the bar), and then smoothly lower down. Then throw your body up again. And so the required number of times.

The exercise will be useful in two cases.

1. If you still can’t do 5-6 pull-ups. This exercise will help overcome the psychological barrier. After all, having learned to throw your body out, you will be able to lift your body on the horizontal bar one and a half times as many times.

2. If you are trying to increase the number of repetitions, but you no longer have the strength to do clean pull-ups. After doing, say, 15 repetitions, you can add a few more throws like this. This will help to additionally load the muscles, and therefore increase your result in pull-ups in the near future. This is a kind of CHEATING in pull-ups. Cheating is a self-help technique for exercise. Its purpose is not to make the exercise easier, but to help go beyond normal loads.

I wish you success in training on the horizontal bar!

Many people like to exercise on the horizontal bar. But how exactly can you do pull-ups on the horizontal bar? In what ways? What types of pull-ups are there? In this post I would like to talk about several useful types pull-ups on the horizontal bar. Some of them are very difficult, but also very effective for building strength and endurance.

It was not my goal to talk in detail about all the exercises on the horizontal bar and the method of increasing pull-ups. This is a big and complex topic. I am giving only a superficial overview of the exercises, which will help develop the imagination of those who like to train on the horizontal bar.

First, let's look at the three simplest types of pull-ups.

How to do pull-ups on a horizontal bar, exercises

Wide grip chest pull-ups

By wide grip we mean the wider the better. It is much more convenient to perform such pull-ups on a specially curved horizontal bar, which is usually found in gyms. But you can do pull-ups with a wide grip on a regular stadium horizontal bar. You can even use it at a width of 80-90 centimeters or more. The photo shows a grip as wide as the width of the horizontal bar allowed. You can use a wider grip if the horizontal bar allows it.

It is believed that such pull-ups help to work the outer part of the latissimus muscles, making the back visually wider. However, my experience suggests that it is not so simple. There are many technical nuances in such pull-ups. The result depends on the structure of the chest and the back muscles themselves. I've seen guys who pumped up powerful back muscles with just pull-ups. Including the trapezius muscles. Wide-grip pull-ups are great for developing your trapezius muscles!

Pull-ups on the horizontal bar with a wide grip. Start.
Pull-ups on the horizontal bar with a wide grip. Finish.

This is the basic form of pull-ups. There is about 50-70 cm between the arms. It is generally accepted that this particular type of pull-up allows you to do the maximum number of repetitions and best work your back muscles.

Pull-ups on the horizontal bar with a medium grip. Finish.

I don't completely agree with this. I myself can do 33 pull-ups with this grip today. And if I turn my palms towards myself, then I can reach 40. And all the clients I teach to do pull-ups achieve high results much faster if they start doing pull-ups not with a regular grip, but with a reverse grip (palms facing you). As for working out the back muscles, there are exercises that develop the latissimus and trapezius muscles much better (for example, the previous one).

There is also an opinion that to train your back muscles using a horizontal bar, you should only do pull-ups with a medium grip. And that they are quite enough for full development. But this point of view is not confirmed by my experience. It is enough to take a closer look at the biomechanics of movements different varieties pull-ups, and it becomes clear that for one person pull-ups with a medium grip are really enough, but for another they are clearly not enough and require additional, varied exercises. To understand for yourself whether this is true or not, you just have to try it. Most often, the introduction of additional exercises on the horizontal bar allows you to increase your pull-up record by several times (at least).

Close grip pull-ups with palms facing you

The most comfortable form of pull-ups, allowing you to do pull-ups with the maximum amount of additional weight or the maximum number of times. The grip width is from 0 to 40 cm. It is believed that these are biceps pull-ups (they develop the biceps). That is, the biceps are more involved in them due to the supination of the palms.

Close grip pull-ups

But this does not mean that it is easy to pump up your biceps this way. Here everything is a little more complicated. If you have strong lats and chest muscles, then this exercise will not pump up your biceps.

These pull-ups are great for training the latissimus dorsi, trapezius muscles, posterior deltoid muscles, forearm muscles and, of course, biceps.

Static exercise on one arm

This is a rather difficult version of pull-ups. More precisely, these are not even pull-ups, but hang-ups. This exercise perfectly strengthens the latissimus dorsi, biceps and forearms. And especially tendons and ligaments!

To perform this exercise, you should pull yourself up on both arms, turning your palms towards you, and then release one arm (I extend it to the side for balance) and try to hold on to one arm for as long as possible. Then you should rest and perform the exercise for the other hand. And so 2-4 approaches.

I do not recommend doing this exercise more than once a week, as it puts extremely strain on the muscles and ligaments of the arms. This means that sufficient time is required for recovery.

One arm dips

This is also a rather difficult exercise. This version of pull-ups is based on the principle of negative repetitions. To perform it, you should pull yourself up on the bar with both hands, turning your palms towards you. Then remove one hand from the horizontal bar and, hanging on your hand a little, smoothly lower down, resisting the force of gravity with the muscles of the arm and back. These are so-called negative pull-ups, in which the load is created in a yielding rather than overcoming mode.

You can do pull-ups on the horizontal bar with one arm. More precisely, these are not exactly one-arm pull-ups. As you can see in the photo, the second hand is involved here, but it must hold the wrist of the hand holding the bar. In such pull-ups, you must first perform a set on one arm and then on the other. For symmetry.

These are pull-ups with elements of static training. You need to grab the bar with a medium grip, pull yourself up a little and hold in this position (see photo below). After hanging like this for 5-10 seconds, you can pull yourself up a little higher and again linger in a new, unusual position. Then pause and perform 2-3 more approaches.

Static-dynamic pull-ups

Oblique (asymmetrical) pull-ups

When doing pull-ups on a horizontal bar, you can use all sorts of deformations of the crossbar. Here's a rather unusual exercise. For example, you will need this bend in the stairs at the stadium. Another option is to use a strong towel. It is thrown over the horizontal bar. Grasp the bar with one hand and the towel with the other hand.

You may experience different grip widths. And, naturally, after rest, you should perform the exercise by changing the position of your hands to the opposite.

Oblique pull-ups. Initial position.

Oblique pull-ups. Finish.

You can pull yourself up on the horizontal bar not only in the vertical direction, but also in the horizontal direction. This is a difficult and very effective exercise for increasing endurance and strength in the arms and latissimus dorsi muscles.

To perform this exercise, you should pull yourself up on the bar with a regular overhand grip and a medium grip, and after pulling yourself up, put one hand further away. Then, without going down, make smooth rolls from side to side. It's difficult! Try to do an even number of rolls so that the muscles of both halves of the body receive equal load. For example, I’ll say that I manage to perform 28-30 such rolls per approach (14-15 times in each direction).