Do you want to be a soldier and practice horizontal bars? How to practice the horizontal bar

When a soldier practices everything, the horizontal bar is just one of them!

Preamble: Not only young people, but also many older people nowadays like to use horizontal bars.

Fitness. The horizontal bar is very common, we can see it in the community or in the park, but when you are training on the horizontal bar, you must pay attention to your own safety. Only by being familiar with a reasonable training method can we achieve the best exercise effect, so let's share with you what problems you need to pay attention to when doing horizontal bar training?

When doing horizontal bar training, you need to use the strength of your upper body, we hold the horizontal bar with both hands, palms outward, and wait until the body is suspended in the air, knee joints.

Keep it in a curved state. At the same time, the head is centered and in a straight line with the spine, and the distance between the hands is shoulder-width apart, which is the correct horizontal bar training method. When pulling upwards, keep your chest and horizontal bar on the same level.

Then the joints are fully relaxed, and the body slowly moves down until it returns to its initial state of motion.

For some novices, they often find it very difficult to train on the vertical horizontal bar, in this case, we must not force ourselves to take it slowly, step by step, and finally achieve better training results. When you are doing horizontal bar training, you must do some warm-up exercises.

These exercises allow us to get into motion faster. Move your wrists and ankles.

It's all great to do stretching.

The most important thing we need to do when doing sports is to protect our physical safety, and in some news we can see that students do not pay attention to the precautions when exercising, and fall off the horizontal bar, which has a very big impact on the body. Horizontal bar training is a sport that requires a lot of strength, and we must train according to the actual situation. If you accidentally get injured, be sure to stop immediately and seek help from a doctor.

When the correct pull-ups start, our body does not move, and the gradual key stimulation is fully extended from that position, first making the muscles bright and contracted, and the body moves upward; Start the action with the help of external force, jump up to complete a pull-up, can not be counted as a pull-up, when starting the action, with the help of external force must be mastered; The stability of the scapula is poor, and the entire range of movement should be adapted to the body's own stability and movement pattern; Reduce the time the muscles are in tension, when starting the pull-ups, the tension should be stabilized to the shoulder, make sure not to rely on the strength of the ligaments and tendons, let the body hang in the air, squeeze the shoulder to reach external rotation, so that the back can feel the tension and make the action start better.

When we are doing horizontal bar training, we should be careful not to do too many times at a time, because in this way, it can make our arms very sore.

When training on the horizontal bar, you must hold your hands tightly and your body should follow the path.

When training on the horizontal bar, you need to pay attention to exercises, arm strength, and rub magnesium powder on your hands to keep them dry and absorb sweat.

Before training, you must pay attention to the warm-up, pay attention to the strength of yourself and your upper limbs, and avoid injury to your joints.

The basic exercises of the horizontal bar generally include eight exercises, among which pull-ups, curls, and single-arm bars are more suitable for beginner exercises.

Broad grip pull-ups in front of the neck.

This method is a more common way to exercise, focusing on the exercise parts: latissimus dorsi and shoulder muscles, the arms are hanging on a single bar, the distance between the two hands is basically the same width as the shoulders, the forehand grips the crossbar, so that the lower back is relaxed, the latissimus dorsi is fully extended, and the two calves are naturally straightened together.

In the process of pulling up, concentrate the contraction force of the latissimus dorsi, bend the arm to drive the body up, so that the horizontal bar touches the collarbone in front of the neck, and then stop for 2-3 seconds. Then exhale, controlled by the contraction force of the latissimus dorsi, and slowly descend the body into the starting position. Then do the repetitive exercises.

Novices may not be able to pull up any of them at first, so don't be in a hurry, practice the boom more, bend the calf while the boom, and quickly use it downwards to experience the action of the bar with the help of inertia with appropriate swing.

Wide grip pull-ups at the back of the neck.

The method is basically similar to the front of the neck, the requirements for strength will be higher, when the front neck pull-up can be successfully completed, you can try to practice the back neck pull-up, the difference with the front of the neck is that when the pull-up, make the horizontal bar and the back of the neck contact after a pause for 2 3 seconds and then restore, and then repeat the action.

For people with poor grip strength and weak strength, you can start with a straight arm suspension first. It is recommended to hang to exhaustion each time, repeat 4-5 sets each time, and train once every 2 days, which is very suitable for girls with poor physical fitness.

At first, you may only be able to hang for 20 or 30 seconds, but if you stick to it for a while, you can slowly break through 1 minute, and at this point you will get some progress.

The second method is to perform low pull-ups.

For people with a large body weight, it is more difficult for them to overcome their own weight to complete pull-ups, at this time you can move the low pull-ups to start training.

Training standards: Lower the horizontal bar to a height of one meter, keep the body in a straight line, support your feet on the opposite side, hold the horizontal bar with both hands to lift, 10-15 times each time, repeat 4-5 groups, the interval time of the group is within 1 minute, and the frequency of exercising once every 3 days can be done, which can effectively exercise the back muscles and improve the strength of the arms, which can create a physical foundation for pull-up training.

The third method is to learn standard pull-up training.

After 1-2 months of trying the first 2 methods, you have already made good progress in muscle strength. At this time, we can start to try pull-up training, specific movement standards:

1. Keep the standard grip distance with both hands, hold the horizontal bar, the back of the hand towards your body, the calf can be hooked back, the straight arm is suspended, and the body is suspended, 2. Keep your head up and chest up, don't hunch your shoulders and shrink your back, tighten your shoulder blades downward, and then the back muscles and arms exert force, and the arms change from straight arms to bent elbows until the chest is attached to the horizontal bar position, 3. Pause slightly, then slowly play back, return to the original position, repeat the action to exhaustion, rest for 1 minute, and then carry out a group.