Hello! Today we have a very interesting topic. Finally, we will find out who is the coolest pepper in the yard. Which is better, a rocking chair or horizontal bars?

On this topic, I was prompted by numerous questions in the mail about whether it is possible to pump up while doing horizontal bars and parallel bars without going to gym.

To answer these questions, I have to repeat the same things about the principle of specificity in sports, about high volume training, nutrition, etc. Let's take it in order.

So, we need to answer the questions, what is bodybuilding (rocking chair) and what is street workout (horizontal bars)? But first, let's look at what training is in principle.

What is training

training is the directed development of certain qualities or skills.

SKILLS and QUALITIES are two different things.

• QUALITIES- these are mainly physiological achievements (speed, strength, endurance, performance, etc.);
• SKILLS are mainly achievements of the central nervous system(balance, balance, performance of certain movements, etc.);

The more complex movements you need to perform, the more you need to develop the neuromuscular connection.

The same person can easily do 40 pull-ups on the bar, but not be able to flag or walk on their hands. Because in order to learn how to pull yourself up, you need to mainly develop the physiological component (STRENGTH QUALITIES), and to learn how to walk on your hands, the neuromuscular component (BALANCING SKILL).

But it must be said that ANY PHYSICAL EXERCISE TRAINS BOTH PHYSIOLOGICAL QUALITIES AND SKILLS.

If you raise the barbell to the biceps, then not only your muscles become stronger (muscle performance is a QUALITY), but also your brain is constantly looking for a way to make this movement more economical for your body, therefore it improves the SKILL to lift the barbell more efficiently.

Shortly speaking, BODYBUILDING puts more emphasis on QUALITIES, while street workout puts more emphasis on SKILLS, because more complex movements are used there (coups, change of grips, etc.). In this regard, comparing them is a real nonsense.

I must say that the training includes not only the fact that you swing your biceps, but also the training of holding your breath, stretching to the twine, even getting calluses on your hands. It's all about body training. THE BODY ADAPTS TO EXTERNAL INFLUENCE! Even when you sunbathe, your body learns to better withstand the sun's rays, with the help of the production of MELANIN. Due to it, by the way, our body acquires such a dark shade (tan).

The body is always trying to adapt and reduce energy costs, so we will narrow the circle only to training MUSCULAR qualities and skills, because. that's what these sports focus on.

strength training

Training is of two types:

1. Aerobic(lots of air) which trains endurance.
2. Anaerobic(almost no air), which trains strength.

Therefore, we need to train mainly in the ANAEROBIC MODE. You can't run in both directions at the same time.

Differently directed by the nature of the load give an average, unexpressed result.

You have to focus on developing some specific muscle quality! To put it even more simply, then: if you want to become a champion in running on long distances prepare to be weak if you want to be a champion weightlifting, then get ready to be with very poor stamina.

You can train strength and endurance at the same time. For example, in all types of martial arts they do this, but it will NOT work to achieve the MAXIMUM in the development of each muscle quality, because. firstly, each muscle quality requires its own own kind ENERGY SUPPLY, and secondly, the involvement of DIFFERENT MUSCLE FIBERS.

The stronger the muscle fiber becomes, the more and faster it spends energy, so it becomes less enduring (not adapted for long work). And vice versa.

This is important because this involves different muscle fibers (fast or slow). And for different muscle fibers you need different style training and DIFFERENT NUMBER OF REPETITIONS.

Required number of repetitions

Each muscle quality is trained in a certain number of repetitions. The difference is only in the size of the load. The size of the load is measured either by WEIGHT or by the NUMBER OF REPETITIONS in an exercise with weight.

A bodybuilder will yell about WEIGHT, and a turntable will shout about NUMBER OF REPETITIONS. This is not surprising. Everyone throws firewood in his fireplace and pulls the blanket over himself.

The difference is that each of them trains DIFFERENT MUSCLE QUALITIES! The bodybuilder is training the ability to endure high volume training, and the turnstile strength endurance. All this is reflected in the number of repetitions.

Muscular qualities

AT different types sports require completely different muscle qualities. The body adapts to a particular type of load, and develops the necessary structures and methods of energy supply.

It is NOT PROFITABLE to develop everything at once, because it requires a LOT of energy, so we need to stick to the principle of specificity in sports. WHAT WE TRAIN IS WHAT WE GET.

• Weightlifting- the athlete is VERY STRONG, but only in one repetition. The movements are very fast, EXPLOSIVE. Rep range: 2-4. REST MUCH between sets (3-5 minutes). Moderate number of working approaches. NO ENDURANCE!
• Powerlifting- an athlete STRONG IN ONE REPEAT and MODERATE-STRONG IN MULTIPLE REPEATS. The movements are very slow to demonstrate MAXIMUM strength. Rep range: 3-8. Rest for a very long time between sets: 3-5, sometimes 7 minutes. Few approaches. Endurance, just no!
• Body-building– MODERATELY STRONG, BUT IN SEVERAL REPEATS. average speed performing movements. Rep range: usually 6-12, REST LITTLE between sets! So many approaches and exercises! Endurance at an average level (better than that of weightlifters and powerlifters).
• Turnikman (street workout)– Low strength, but HIGH STRENGTH ENDURANCE! Rep range: 10 and up, i.e. VERY TALL! Moderately FAST. Little rest between sets. There are quite a few approaches. Endurance is higher than that of bodybuilders, weightlifters and powerlifters.
• crossfit- Low power. INCREDIBLE POWER ENDURANCE in high reps. VERY FAST! Rep Range: Lots of reps in a circle. DOES NOT REST BETWEEN APPROACHES! Lots of approaches. Endurance is the HIGHEST!

Well? Which one is better? What tastes better, condensed milk or honey? Funny? But it turns out that all these disputes about what is better, etc. this is purely a matter of internal prejudice! Whoever likes it, then trains!

Someone likes to pull himself up like crazy, surprising others in the yard with records, and someone likes to press huge weights so that the bar of the bar bends. And someone doesn’t give a damn about all this garbage at all and he only trains his liver to process ever larger doses of alcohol every day. Nothing to argue about, my friends.

Overhead, the weightlifter will squeeze the most, and the powerlifter will sit down and shake the most from the chest. The bodybuilder has the highest performance, because. he can work with moderate weights for very long periods with minimal rest between sets. The turnikman will take and pull himself up as many times as no one dreamed of power sports, and the CrossFitter will be able, like crazy, to show very long endurance with small weights, without resting at all.

And how can you argue which one is better? Who trained what, he got it.

Chips of bodybuilding and street workout

Each of these sports has its advantages and disadvantages, here are the main ones.

Functionality

Bodybuilding is in question, because. the turnstile can easily demonstrate his achievements on the street. Features of bodybuilding are transformations into appearance, i.e. a bodybuilder can only demonstrate his BODY, because. to show what he can, he will need a gym + 1-1.5 hours of time.

entertainment

Here you can argue, because. it's not entirely clear. The turnstile can turn the sun on the crossbar, or a number of other elements with the help of bars and street stray. And the bodybuilder does not need to show anything, because. you can see it all at once. You can see how he worked in the hall and recovered from it.

Absolutely everyone wants to have a beautiful, inflated body, no matter what anyone says. This is me talking about horizontal bars and pumping up the body. Bodybuilding is better suited for this, because. this is its main point, but if you want more functionality, then street workout will be better in this regard. You will be able to show what you have learned right on the street.

Sports of high achievements

In fact, both sports are a big question here. In bodybuilding, there are professional athletes, contracts, and, accordingly, grandmas. There is no street workout. To be honest, any professional gymnast can do much more than any turnstile. So bodybuilding is professional sports, and the workout is amateur.

But let's think about it, is bodybuilding a sport at all? There are no absolutely clear criteria here, no struggle for kilometers, seconds, elements, balance or accuracy. Bodybuilding is a rather specific beauty contest, in which the judging is rather subjective.

That is why, despite the fact that there are plenty of professionals in bodybuilding, it is still not an Olympic one.

Resources

To start pumping iron, you will need to at least buy a gym membership or, at worst, buy two collapsible dumbbells for home, which by the way will not always be cheaper. You will also have to spend quite a bit on food. In short, it will require a financial investment.

If you decide to start doing workout, then you will not need to spend money at all! All you need is your desire, so for beginners, this is it.

Chemistry

Professional bodybuilding is unthinkable without pharmaceuticals. This factor can be a minus for bodybuilding and a plus for workout, although, in fact, it is not a fact that workout representatives do not use pharmacology. The difference is only in the dosage. The goals of turnstiles are completely different, so there is less pharmacology there.

So, now I will give you a series of recommendations on how to pump up on the horizontal bar. I want you to understand that if your goal is BIG MUSCLES, then bodybuilding is more suitable for this, but for a start, street workout will be a very good alternative.

Mad Desire

I have already mentioned more than once that some people have crazy desire(I want, and, therefore, I will achieve it!) to achieve something, while others only positive attitude towards the situation(it would not be bad, well, maybe, etc.).

In order to pump big muscles you need to have a CRAZY DESIRE! You really need to want it. It is necessary to endure restrictions, endure burdens, learn etc. Otherwise, nothing will work.

I have always said that if a person really wants something, then he achieves it! He tries again and again until he gets what he wants.

Street workout can help you with this. You don't need any cash investment initial stage. All you need is YOUR WILL!

Body adaptation

It must be remembered that the body ALWAYS STRIVES FOR BALANCE. Therefore, it adapts to external influences.

Beginners very often mistakenly believe that if they pump "bitsuha" more often, then it will grow faster. This is mistake.

You see, before mindlessly lifting weights, you need to learn .

It takes several months to work with very small weights to get a feel for how the muscles work.

This is necessary so as not to disrupt the regenerative abilities of your body on the one hand and so that the body learns to use energy more efficiently to reduce muscle structures.

Just at this moment, at the beginning of training, STREET WORKOUT can become a very good base. It will help you develop STRENGTH ENDURANCE, firstly, and not overtrain your body, secondly.

How to pump up the muscles of the turnstile

So, in order for us to practice on the horizontal bar and parallel bars, i.e. street workout, but in order for our muscles to grow, you need to follow a few mandatory rules:

• Weight training;
• Fractional nutrition;
• Sleep 8-10 hours;
• Lack of cardio loads;

WEIGHT TRAINING it will be possible to connect after you have worked with your weight for 1-2 months. So you will establish a neuromuscular connection and understand how the muscles need to be reduced.

The load should increase, but the number of repetitions should be "BODYBUILDING", i.e. 6-12! should occur exactly in this range (10-30 seconds after the start of the approach).

Do you understand? Those. we sort of work out on the street, but we train like bodybuilders, because it is in this mode (high volume) that the muscles grow best.

Example: you pulled yourself up with your weight for 1-2 months, but you can easily pull up 12-15 times. What to do? Now you can turn on load progression! Take, for example, a narrow belt (you can buy it at any military store, we wore it in the army) and hang an ordinary bag with a water bottle on it. Your reps will drop to 6-8. When you get back to 12 reps, pop the second bottle into the bag and your reps will drop to 6-8 again. Do you understand? THE LOAD MUST GROW, otherwise the muscles will not make sense to increase.

FRACTIONAL NUTRITION not less important. I would say that this is half the success in the iron sport and muscle growth. To build big muscles, you need something to build from! Therefore, you need to eat more often, but in small portions.

When you eat little and often:

• Accelerates your metabolism );
• The stomach does not stretch, and accordingly the waist remains narrow (purely aesthetic moment: narrow waist + broad shoulders and back);

You get more calories, and accordingly your body enters the ANABOLISM (growth) phase more easily.

If you eat little, then the body will not think about how to grow muscles for itself to insure against the load, it will think how not to die!

Approximate diet for growth muscle mass:

• Meat (any), chicken, fish about 500 g per day
• Milk (about 300-500 g), eggs (6-10 pcs), cottage cheese (200 g), kefir (300 g), you can protein.
• Rice, buckwheat, vegetables (fresh, boiled, etc.) about 500 g
• Drink lots of water! I spoke about this . In training and throughout the day! At least 2 liters per day! Remember the minimum! Buy yourself a shaker (250-500 rubles). Pour water into it and drink at school, at home, at training. Everywhere! The bigger, the better! There is not much water.
• Multivitamins, Omega-3.

The diet is approximate, so that there are no questions! It is designed for an athlete weighing 80-85 kg. You first need to just start eating more, and then monitor the calorie content. Remember, if nutrition is not enough, then there will be NO MUSCLE GROWTH!

SLEEP 8-10 HOURS! During sleep, anabolic hormones are produced. 2 hours after you fall asleep, the body has a PEAK OF SOMATOTROPIN (growth hormone), and 2 hours before the rise (about 6 hours of sleep) PEAK OF TESTOSTERONE! Now you understand why guys have a boner in the morning? >:D But seriously, without proper sleep, building muscle mass is almost impossible.

NO CARDIO LOADS . Also an important point. Cardio load not only burns fat well, but also muscle tissue, so exclude running, cycling, swimming at the time of muscle building. This will speed up progress. Do not try to keep up with two hares.

Training program for the turnstile

I hope you understand that this will only be a program to prepare your body for the next heavy load in the gym. This will be more effective in terms of progress in the growth of muscle mass. First, (3-6 months) you do this program, and then go to the gym!

THIS IS NOT A SPLIT WORKOUT, because there is no splitting of the body into parts. Do this program 3 times a week (each time the same program), every other day or two. If you have the opportunity to train your legs with dumbbells or a barbell, then GREAT! Progress will go faster. You can replace one workout per week with a leg workout (I will give a program for them after the main program).

So let's get started:

1. Pull-ups with a direct grip (arms wide): 4-5 x to failure
2. Push-ups on wide bars (elbows to the sides): 3-4 x to failure(after 2 months with weights for 6-12 repetitions).
3. Pushups: 3-4 x to failure(after 2 months with weights for 6-12 repetitions).
4. Push-ups on narrow bars (elbows parallel): 3-4 x to failure(after 2 months with weights for 6-12 repetitions).
5. Reverse grip pull-ups for biceps (hands narrow): 3-4 x to failure(after 2 months with weights for 6-12 repetitions).
6. Twisting on the press: 3-4 x to failure.

Pull-ups are great for the back, and pull-ups are a concentrated workout for the biceps.

Push-ups on the uneven bars (elbows to the sides) and push-ups from the floor work out pectoral muscles and triceps, because it is a breast synergist.

Twisting works the abdominal muscles.

Thus, almost our entire torso receives an excellent load.

The program is not perfect, because we don’t work on the legs in it, and SQUATS IS THE BEST EXERCISE FOR GROWTH OF MUSCLE MASS in general. But it is perfect for a beginner rocker, who, for example, does not yet have the opportunity to go to the gym.

If you still have the opportunity to train your legs, then replace one of three workouts a week for a leg workout! Below sample program leg workouts (for beginners and advanced). It all depends on your inventory (barbell, dumbbells, exercise equipment) and the level of fitness.

Advanced: ". Everything is simple, competent, on the shelves and, most importantly, FREE OF CHARGE! Download and apply. Even a child will understand.

conclusions

The article, of course, turned out much more than I expected, but, as they say, you can’t erase the words from the song. Everything that I told you about today, I consider VERY IMPORTANT and the most important thing for me, it will throw off a flurry of many similar questions. Is it possible to pump up on the horizontal bar? CAN! Will the effect be the same as from the gym? NO! But for starters, this is a great option.

Some conclusions:

• Bodybuilding and workout is strength training(anaerobic).
• Both sports are BEAUTIFUL IN THEIR WAY! The difference is only in the internal prejudices of athletes and the muscle qualities trained during training. Each sport has its own disadvantages and advantages, I have listed them in the article.
• To pump up big muscles, first of all, you need to have a CRAZY DESIRE! And the ways of implementation are the second matter. You can start with a workout or from the gym. If you have a desire, you will find opportunities.
• To pump up muscles on the horizontal bar, you need to use street workout equipment (horizontal bar, parallel bars, etc.), and the load should be “bodybuilding”.

No matter how you train, no matter who you are, a weightlifter, a bodybuilder, a turnstile or a person who practices martial arts, it doesn’t matter, the main thing is that you strive for development, make yourself and the world around you better, become stronger. No need to arrange delusional wars to find out who has a longer horizontal bar or dumbbells more.

Everyone who is related to sports is one big family moving the planet forward.

P. S. . All the best.

With respect and best wishes, !

To learn how to pull yourself up, you can sign up for a fitness room or separately purchase a horizontal bar that will allow you to train at home - it can be mounted on the wall. The pull-ups for weight loss scheme is suitable not only for guys, but also for girls. It means a well-planned program that will allow you to gradually achieve a certain goal over a specific period of time. Using this complex, you can lose weight and increase muscle mass.

The benefits of pull-ups on the horizontal bar

Training on the horizontal bar with the correct execution of the technique will increase strength and get in shape. To achieve desired effect, i.e. to lose the right amount of kilograms, you will simultaneously have to follow an optimal diet so that the necessary amount of useful substances enters the body. Exercises in the form of different options will strengthen the muscles of the back and benefit the spine, because with their help you can improve your posture. Muscles that benefit from using the horizontal bar:

• latissimus dorsi back;
• biceps shoulder
• shoulder;
• brachioradial;
• small and large round;
• deltoid;
• infraspinatus;
• large diamond-shaped;
• muscles that raise the shoulder blades;
• jagged;
• trapezoidal;
• small chest;
• long heads of triceps.

How to learn to pull up

Before you learn how to pull yourself up, take into account that you need to do it regularly, otherwise you won’t be able to train the right muscle group and lose weight! A beginner will need to use auxiliary equipment in the form of a chair or a small ladder. The essence of the method is that the beginner needs to gain a foothold on the crossbar, as if he had already pulled himself up, and then slowly lower himself down. To begin with, you need to do at least 5-7 such repetitions. The next two approaches need to be cut by 1 and 2 times.

Another way involves the help of a partner. To begin, hang on the crossbar / horizontal bar, after which the partner should help you with the exercise. The main difference between such negative repetitions and the usual ones is that you go down on your own, and go up only with the help of a partner. Many beginners make the huge mistake of relying entirely on the strength of their helper.

Pull-up program on the horizontal bar

Any pull-up scheme for weight loss assumes that the athlete will strictly adhere to the chosen methodology. In general, exercise will help improve health and increase stamina. With the wrong technique and excessive loads, you can harm yourself. If you can pull up at least 3 times, then opt for the classic schemes, great for beginners. They allow you to achieve a gradual increase in the number of repetitions up to 10-15 or more times!

Exercises on the crossbar with a direct grip - in this case, the muscles of the long head of the biceps, forearm and back will receive a greater load. Classes with narrow grip give a strong load on the muscles of the dentate variety. To strengthen the short head of the biceps and the latissimus dorsi, give preference to the middle reverse grip. The latter option is recommended for beginners.

25 repetitions

If you set a goal for yourself to achieve a result of 25 repetitions at a time, then great way to reach it is to pull up the ladder. The essence of this sports technique is that the athlete needs to increase the number of repetitions by one with each approach. After reaching the maximum, you need to start reducing each set by one repetition to the number with which you started exercising. Do 5 approaches (steps) up and 4 down. It is recommended to train every other day.

50 times in 7 weeks

The pull-up scheme for weight loss and muscle building is only suitable for people with great willpower who will not give up training halfway. The schedule of pull-ups on the horizontal bar with this scheme is saturated. Be sure to do a warm-up before each workout in the form of tilts with a turn, tilts of the torso, circular motions thighs, etc. Try to pull yourself up, if you did 6-8 repetitions, then use the technique, which includes 5 sets each, the rest between which should be at least 120 seconds:

	Quantity

Once you finish your cycle, be sure to rest for at least 2 days! After rest, take the test again, which will show you which cycle to choose. This gradual approach will help you achieve incredible results after only 2-3 weeks! If you can already do 12-15 repetitions at a time, then use the cycle:

	Quantity

Be sure to eat well, otherwise the pull-up scheme for weight loss will exhaust you greatly, which will negatively affect your health. Eat at least 5 times a day. Go to the last cycle only when you can pull yourself up more than 40 times. After its completion, you will have a wonderful form that will help you pull yourself up 50 times.

Scheme for 30 weeks

If you want to not only remove excess fat, but also to develop various muscle groups of your body, then you will need a table of pull-ups on the horizontal bar, consisting of 30 weeks. It is a general tonic - with its help you can increase strength and increase endurance. Exercises according to this scheme are great for beginners, because. it aims to gradually increase the number of repetitions in one set. If necessary, it can be overcome in much less time. Program for 30 weeks:

	First approach	Second approach	Third Approach	Fourth Approach	Fifth Approach

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Yes, wanting to lose weight and make our forms more fit, we think about the horizontal bar last. This simple sports tool can be called one of the least popular among girls and women, although it is with its help that you can achieve excellent results. The simplest horizontal bar will help strengthen the muscles of the chest and back, tighten the press and ass, lose extra centimeters in the abdomen, sides and hips. In addition, exercises on the horizontal bar are incredibly useful for the spine, and in general they will give you a toned figure and wonderful well-being. So, let's begin!

To begin with, of course, you will need to buy a Terra-sport horizontal bar or any other, choosing the most suitable model. Now, among the huge variety of sports equipment, this is not difficult to do. Or, perhaps you already have your own bar at home or in the yard. Then get excited and get started. After all, as with all natural methods of losing weight (without harm to the body) and sports activities, the result from classes on the horizontal bar will appear after a while. And do not be afraid that your muscles will become pumped, with a horizontal bar your figure will be taut, but will never lose its femininity.

Hanging on the horizontal bar for warm-up

Start your workout with a simple hang on the horizontal bar. Grabbing the bar, hang on it for 10-15 seconds in 5 sets, the intervals between which should not last longer than a minute. In the future, the load can be increased by extending the time intervals during the hang and reducing the rest time. This exercise will help not only stretch the muscles and spine, but also give an attractive toned chest shape.

Rocking on the horizontal bar

Hanging on the horizontal bar, begin to swing back and forth. Having reached the farthest front point, arch your back slightly, bring your shoulder blades together, tighten your buttocks. Repeat the exercise 5 sets of 10 times (swings). It will help strengthen the back muscles, tighten the buttocks and lower abs.

Body turns on the horizontal bar

Hanging on the horizontal bar, turn the torso to the right and left as far as possible. Do 4-5 sets of 10 reps. This exercise will help to remove the sides and tighten the muscles of the oblique press.

Exercise for the press, legs and buttocks

Hanging on the horizontal bar, pull your knees to your chest. Repeat this exercise as many times and sets as you can. After all, for effective workout the abdominal muscles need to be pumped to failure. To give a load on the muscles of the oblique press and side, raise your knees, alternately trying to reach either the right or the left shoulder. At the end of the exercise, you can raise your legs in front of you and try to keep them parallel to the ground for as long as possible. Later, to increase the load, you can raise straight legs.

Exercise for the muscles of the arms and chest

These are, of course, the well-known pull-ups. Grasping the horizontal bar shoulder-width apart, try to slowly pull yourself up, touching the crossbar with your chin. At the highest point, linger for 2-3 seconds, then slowly return to starting position. If you're not fit enough for pull-ups, train regularly, increase your load, and try to learn how to pull up as soon as possible.

Remember! In no case is it recommended to jump off the horizontal bar, because in this way you can harm the spine (even if it seems to you that the horizontal bar is not high at all).

The horizontal bar is a universal gymnastic apparatus that a novice athlete can easily build at home. Pulling up is one of the main exercises in which a person's own weight is involved. With the help of the horizontal bar, everyone can quickly evaluate their physical form and understand how body weight corresponds to muscle development.

Increase muscle strength and endurance;
Perform body correction.
Get rid of excess weight;
Strengthen ligaments and joints.
In addition, the horizontal bar is one of the best shells for maintaining the spine in a functional and healthy state. In the meantime, the spine is young and healthy, and the whole body is young. Thanks to regular exercises, you will have an athletic torso with developed latissimus dorsi muscles, strong muscles shoulder girdle and hands. Depending on the width of the coverage and the technique of performing the exercises, exercises on the horizontal bar allow you to work with a variety of muscle groups of the upper half of the body.

Where to begin.
Those who have never done exercises can learn how to pull themselves up on the horizontal bar using a technique called "Negative Reps". The essence of the technique is to assume such a position as if you have already completed the pull-up. To do this, you need to stand on a chair and gain a foothold in a position with arms folded and chin over the bar. After that, you should slowly lower yourself down on outstretched arms, and then take your original position, using the support of a chair or bench. At first, three sets of 5 times a day will be enough.

For those who fail to pull themselves up even once, you can resort to the help of a partner who will stand behind and help to pull up. Another way is to strengthen the muscle groups that are needed for barbell exercises with dumbbells, barbells or machines. AT gymnastic halls There is a special equipment for beginners. At home, you can use an elastic band. You can also practice pull-ups in half the entire amplitude.

Exercises on the horizontal bar for beginners should be done slowly and with care: there is a possibility of damaging the ligaments or landing awkwardly when jumping down. Before starting the exercises, you need to warm up and stretch your muscles thoroughly for 15 minutes - any load will do to stimulate cardiovascular activity.

Many beginners are interested in the question of which muscles swing on the horizontal bar. Answer - strength exercises all the muscles of the trunk and arms are developed on the horizontal bar (pectoral muscles, dorsal muscles, biceps, triceps. Even the abdominal press can be pumped up with the help of a horizontal bar - for this, exercises such as lifting with a coup, a corner and others are performed.

What's stopping newbies?
There are several factors that particularly hinder beginners in their pursuits. It:

Overweight. Excess mass creates an extra load on the muscles, even if they are sufficiently developed. In the event that you have never played sports before, then you should not start immediately with pull-ups - first you need to do weight correction with the help of a diet and special "Ground" exercises.
Physical weakness. Even if your weight is normal, but the muscles are not sufficiently developed, it will not be easy to master pulling up from scratch. You should do the preliminary preparation of the body - the development of strength and endurance.
Weakness of accessory muscles. It is necessary to develop not only the main muscle groups (the latissimus dorsi, biceps), but also radial muscles, rear beam deltoid muscles, pectoral muscles.
Unfinished technology. The technical aspect must be constantly improved, otherwise the muscles will develop unevenly, and the ligaments, joints and bones will experience excessive stress. Correct technique several general rules executable exists.

Exercises on the horizontal bar - one of the types gymnastics for men. The horizontal bar is an affordable and popular projectile that is in any gym, often in the courtyard of the house. Different kinds horizontal bars for the house offer sports stores. How to lose weight on the horizontal bar? Exercises on the horizontal bar: pull-ups, swings require significant physical effort, possession of one's own body.

Therefore, for those who seek to part with extra pounds, training on the horizontal bar is a great way to realize your plans. Losing weight involves revitalizing the activity of the whole organism, as a result of which metabolism improves, much more energy is required. The body uses energy to break down fat cells.

In the weight loss program, the main role is played by proper nutrition and physical activity. You can lose weight at any age, the most important thing is to draw up a program and try to strictly adhere to it. All the muscles of the human body are interconnected in a single complex. The abdominal muscles from above are attached to chest, to the ribs, from below - interact with lower limbs and pelvis.

Therefore, any movement is important. Losing weight on the horizontal bar is effective, because when working on the horizontal bar, the physical activity of the body increases by several orders of magnitude. When performing exercises on the horizontal bar, it is required not only to give a load to different muscle groups, but also to constantly maintain weight own body. Such work is akin to pushing a barbell.

Visas. Hanging even on powerless hands is an exercise. Try to pull yourself up, even if you don't succeed. The muscles of the chest and arms are actively involved in the work, they experience high load, and muscle tone is strengthened daily. Soon you will be able to pull yourself up.

Pull-ups. If you worked out on the horizontal bar many years ago, or perhaps you can’t even pull yourself up a single time, a month regular classes will give excellent results. In a week, you will be able to pull yourself up for the first time. After 30 days, you will pull up at least 5 times in one approach. In this case, push-ups help.

Push-ups involve the same muscles as pull-ups. You need to do push-ups, training after 1 day. Perform 3 sets, pushing up until you have enough strength. Pull-ups on the bar - the most best exercise for the back muscles, it allows you to get the maximum load on the back and activate the work of its muscles.

How to do hangs and pull-ups? Jumping up, grab the bar with your hands. The distance between the palms of the hands is 20-25 centimeters wider than the shoulders. Hang on the bar, feeling how the latissimus dorsi stretches, the body and arms are completely relaxed. This is the beginning of the exercise. Take a breath and while holding your breath, straining your back muscles, stretch up.

Pull up until your chin is at or above the bar. This is the top point of the exercise. Exhale and slowly lower yourself down. The result of training will be noticeable in 2-3 weeks. And it is now fashionable to practice on the horizontal bar in the yard, the horizontal bar is available to everyone.