How to pump up your legs on the horizontal bar
Let's consider the traditional method of training legs on the horizontal bar. The horizontal bar is an excellent piece of equipment that can be used completely free of charge and at any convenient time by anyone interested in creating a beautiful, healthy and pumped up body.
You can pump up almost all muscle groups on the horizontal bar, with the only exception being the legs. It is unlikely that you will be able to pump up your legs on a horizontal bar; however, below we will look at a set of exercises that will help you pump up your leg muscles without a horizontal bar at home.
First, a few words about the capabilities of the horizontal bar as a tool for independent training.
Horizontal bar for classes: pros and cons
A horizontal bar can easily be found in every yard and even installed at home if desired. Regular exercises on the horizontal bar will allow you to pump up not only your legs, but also your arms, abs, shoulders, chest and neck.
The correct technique will help you achieve excellent physical activity for all muscle groups without additional costs.
Attention!
All this can be considered a plus, but there is also a minus - the horizontal bar is not suitable for those who want to pump up their legs at home, using videos as instructions.
In addition, simply training, albeit regularly, on the horizontal bar will not be enough to build mass. To achieve results, you will need additional equipment.
Equipment for training on the horizontal bar
The most important thing you will have to stock up on before you start training on the horizontal bar is patience. In the background is additional equipment.
The first thing you need to purchase are work gloves, which will help build up the muscles on your body without calluses on your hands, and items for weights.
It is the weights that will ultimately help you gain the required mass and pump up the muscles of different groups of the body, while gloves, in addition to their protective function, will eliminate cases of the crossbar slipping out of your hands during the exercise.
The next important point is the tapes for securing the arms. We are talking about ordinary narrow bands up to 50 cm long, which are simply necessary for those who are interested in pumping up their body using weights. The bands will help you secure yourself on the horizontal bar and avoid injury during the exercise. They must be made of elastic and durable material.
Weight sets are the third important point for those who are looking for ways to pump up their body using thematic videos, a horizontal bar and additional equipment. A special vest, backpack or dumbbells can be used as a weight.
Exercises for pumping legs
Returning to the topic of how to pump up your legs at home, we note that the most effective way is squats.
You can see how to properly perform squats to pump up your legs in thematic videos.
The main point is a straight back and correctly selected weight, which allows you to increase the load on the leg muscles. You should not allow your lower back to bend while observing your breathing technique.
Important!
When performing squats parallel to the floor, most of the load falls on the gluteal muscles. The wider your feet are, the more stress is placed on the inner thighs. Narrow-set feet allow you to pump up the outer thigh. You can squat with a barbell, also paying special attention to your back.
As for the number of squats, in order to pump up your legs, no more than two hundred will be enough. Even beginners who create a training program based on videos on the Internet can cope with such a load.
For those with weak ligaments, exercises with a jump rope are good. To strengthen your ligaments, you can jump for no more than half an hour a day at a calm pace. This way you can strengthen your leg muscles and develop endurance.
The order of these exercises should be changed each workout to give your muscles a rest. Start with two or three classes a week, then you can gradually increase the load. But it is important to remember that it is not the quantity of loads that matters, but their regularity - this is the only way to achieve significant results.
Variants of lunges for pumping legs
If you can’t pump up your legs on the horizontal bar, you can use classic lunges for this. You can perform the exercises at home, following the example of the instructor in the video.
First option. Place your feet shoulder-width apart, place your hands on your waist and lunge wide forward so that the other leg remains straight. After performing a lunge, fix your body in this position for 10 seconds, then return to the starting position.
Option two. Side lunges. The exercise is performed in exactly the same way as the previous one, with the difference that lunges must be done to the sides, squatting as low as possible with a straight back.
Option three. Back lunges. A worthy solution to pump up your legs at home is back lunges. You can perform the exercises with lunges on each leg; 20 times will be enough.
In conclusion, we note that you can pump up your upper body on the horizontal bar, but not your legs. You can pump up your leg muscles yourself, using the traditional method, by performing the exercises described above several times a week.
Source: https://biceps.com.ua/metodika-mistera-silyi/kak-nakachat-nogi-na-turnike
Mass pull-up diagram
When talking about how to gain muscle mass on the horizontal bar, you should clarify that you will need to do different variations of pull-ups and muscle-ups.
To start, focus on pull-ups. This will be a kind of preparation. For example, you can exercise three times a week.
Let's designate training days with numbers:
- Pull-ups with a reverse narrow grip in three approaches for the maximum number of times (but not less than 10 per approach).
- Pull-ups with a wide straight grip on the back, the same amount.
- Pulls with a classic medium grip. We do “unloading”, 3 sets of 10 times.
The last day should be easy so that your muscles do not overwork. Try doing this for a month. In 30 days you will complete approximately 12-13 workouts, then, depending on your results, you can start working on weight.
Yes, you understood correctly, you will need to use weights.
Gradually begin adding additional pounds to your weight. These could be water bottles tied to your waist, a backpack with weight plates, or a classic weight vest. Or maybe you will use leg weights? Your choice.
The training scheme remains the same. On the first and second days, we reduce the number of repetitions in the approach to 6-8. The weight should be such that the last pull-up is difficult for you. The third day is left as a “fasting” day. That is, we work 10 times without weights or with light weights.
We perform all movements slowly, without jerking. If you weigh too many pounds, you won't be able to do all the reps smoothly. You'll have to move in jerks. People with connective tissue defects are at risk of pulling the muscles of the forearm and shoulder. Be aware of these risks and avoid sudden movements.
In parallel with weighted pull-ups, you need to begin to master the power output in different variations. It is better to practice outdoors, since the ceilings prevent you from fully performing exercises indoors.
Exercise on the crossbar regularly, fight laziness - then and only then will you get results. But there is still a nuance on which your progress depends.
There is one problem with exits - if you don't understand the technique, it will be difficult to make them. And it doesn't matter how strong your hands are. Everything will depend on the coordination of the muscles of your body.
How to pump up your buttocks on the horizontal bar: exercises for the gluteal muscles on the horizontal bar
Many girls have a beautiful butt, but for this they need to exercise regularly. There are effective butt bar exercises for women that can be performed in the yard, on the sports field, and even at home by purchasing a home bar of the appropriate size.
How to pump up your buttocks on the horizontal bar?
Although the benefits of training on the horizontal bar are beyond doubt, we should immediately note that the horizontal bar is not the best tool for pumping up the buttocks, but with due persistence and regularity, you will definitely achieve a positive result. Exercises on the horizontal bar for the buttocks additionally work the abs, back and pectoral muscles, so your overall figure will noticeably improve.
Get over all your doubts and complexes and go to the sports ground. There are simple exercises on the bar for the buttocks that an inexperienced beginner can handle.
On topic: How Bruce Lee rocked
Swinging on the bar
Hang on the bar for 30-40 seconds to stretch your muscles and prepare for the subsequent movements. This activates the pectoral muscles and arms. After a short rest, begin to swing, but not too much. At the upper front point, bend your back, squeezing your shoulder blades and inhaling air, and exhale at the back point.
Leg raises on the horizontal bar
Grab the bar with your hands using any comfortable grip and begin to pull your knees up towards your chest, exhaling as you force. There can be from three to four or more approaches, and we recommend repeating the exercise on the bar for the buttocks until failure.
Together with the buttocks, the abdominal muscles work well in this movement. To complicate the task, alternately lift your knees in different directions, trying to bring them to your shoulders. Over time, you will learn to lift your legs straight - first to parallel with the ground, and then to the bar.
Exercise corner on the horizontal bar for the buttocks
Another good exercise on the bar for the buttocks is the usual corner: jump onto the bar and raise your legs.
At first you can bend your knees, but gradually try to straighten them. Raising your limbs, fix the position and hold as long as you can.
You will feel a strong burning sensation in the abdominal area, but your buttocks will also be activated - you can be sure of it.
Source: https://www.sportobzor.ru/yagodicy/uprazhneniya-na-turnike-na-yagodicy.html
Features of parallel bars exercises
Caution is very important in any sporting activity. To avoid serious injuries, the bars should not be very high. To soften the fall, the area around can be lined with a mat or carpet. For safety, the area near street projectiles is sprinkled with sand.
The simulator tube should be comfortable for the athlete. Modern turnstiles and bars are equipped with soft inserts. The supplement is convenient for pumping up your elbows.
The conditions for basic training must be studied in advance. This will allow you to practice without fear, with confidence, for a week or more.
Expert opinion
Alexey Glotov
Master of Sports in Powerlifting
It is important not to make sudden jerks of the body or turns, especially if there is no preliminary stretching.
During intensive training on the uneven bars and horizontal bar, calluses appear on the palms. Skin integrity should be observed even with a high pain threshold. Callus sores will complicate the workout.
Some exercises will have to be eliminated altogether, and the overall plan will have to be significantly adjusted. If you want to see quick results, adjustments are not advisable, but you can switch to home dumbbells. For quality training on the uneven bars and horizontal bar, special gloves are required.
A selection of exercises on the horizontal bar - developing muscles to the maximum
There is a myth that there are exercises on the horizontal bar for all muscle groups. The truth is that training on the horizontal bar really pumps up many muscles. But some of them either do not strain at all, or receive very little stress. Let's figure out which muscle groups the horizontal bar will help pump up, and which ones will require additional load.
Rely on the horizontal bar and swing your legs
There are many exercises on the bar. But none of them engage the leg muscles. Your legs don’t swing at all on the horizontal bar, no matter what type of grip you use.
To swing your legs on the crossbar, you need to grab the horizontal bar with your foot and pull yourself up with your legs, and perhaps only monkeys are capable of this.
A person is unlikely to be able to do this - his foot is not designed for grasping, unlike the lower limbs of primates.
Advice!
By the way, about our evolutionary ancestors. Why do monkeys have such big hands and such small feet? Because they don't swing their legs.
Look at an orangutan or a gorilla - their upper body will be the envy of any bodybuilder.
Monkeys acquired such proportions thanks to constant movement through trees and ground using their upper limbs. They either do pull-ups or push-ups from branches in any situation.
As for humans, in order to look harmonious and lead an active lifestyle, we definitely need to train our leg muscles. The horizontal bar will not help here, so we choose separate exercises for the lower body.
Everything is clear with the legs, but what muscles can the horizontal bar actually develop? And there are many of them.
Here is a list of muscle groups that can be pumped up on the horizontal bar:
- Wings or latissimus dorsi along the entire length.
- Upper back or trapezius.
- Shoulders or deltoids.
- Biceps or arm flexors.
- Rectus and oblique abdominal muscles.
When performing an exercise such as muscle-up, you can pump up the arm extensors and a little pectoral muscles. In general, parallel bars exercises are better for the triceps and chest. The bars, as a rule, are always there where there is a crossbar. Therefore, finding this “simulator” should not be difficult for you.
If you want to pump up your torso, exercises on the bar can be combined with push-ups in various techniques. At the same time, you need to train your legs in a way that is convenient for you. If you just want to increase the endurance and definition of your legs, cycling, running, and bodyweight squats can help you. If you want to pump up your legs, then you should use a barbell or bench press.
Today there is a huge variety of exercises on the horizontal bar. Let's look at the most popular of them.
Types of exercises on the horizontal bar
So, let's look at the types of exercises on the horizontal bar.
Medium grip pull-ups
A medium grip means that the distance between your hands on the bar is 30–40 cm. As a rule, your hands are positioned slightly wider than your shoulders.
- The first exercise is straight-grip pull-ups. Hold the bar with your palms away from you and pull yourself up.
- The next exercise on the horizontal bar is a reverse grip pull-up. The distance between the hands is the same as before.
Using these methods, the back muscles and biceps are evenly pumped.
Wide grip pull-ups
Exercises on the horizontal bar to grow your back wider are performed with a wide grip. You need to use a straight grip.
For most people, this element seems heavy - they cannot pull themselves up so that their chin rises above the bar. And this is due to the weakness of the latissimus muscles.
In this position (when the hands are far from each other), most of the load is transferred to the wings. You won't win in this situation by having strong biceps.
You should not do pull-ups with a reverse grip with such a wide arm position.
Close-grip pull-ups
The next element that can be included in the set of exercises on the horizontal bar is pull-ups with a narrow reverse grip.
This option is the easiest and mainly works the biceps. Some people perform this type of pull-up solely using their biceps - from the outside, this is very noticeable by the short amplitude of the pull-ups, during which the elbows practically do not move relative to the body.
Neutral grip
Neutral or parallel grip (since the previous grips can also be called parallel, the word “neutral” in this case will better indicate the meaning of the situation).
A neutral grip can be practiced on horizontal ladders so that the head passes between the cross members.
One arm pull-ups
If the number of pull-ups in one approach exceeds 30, it’s time to think about doing one-arm pull-ups. This element is not suitable as a permanent exercise - the load on the biceps is too much. This is simply a measure of your arm strength.
Exits by force
The muscle-up is an exercise that you can do a couple of sets of after just a few months of regular pull-ups. The main thing is to practice consistently and do everything in compliance with the technique. For example, if you have strong arms but a weak back, it will be difficult for you to rise above the horizontal bar. And if you also have weak triceps, then you will not be able to push up from the bar to complete the exercise.
Therefore, muscle-up should not be placed at the beginning of your training plan. You need to prepare your body for this exercise.
Attention!
Exit by force is done on one hand and on both. The initial option is to first go out on one hand and then go out to the second. You will learn to make a simultaneous exit later.
When performing elements on the horizontal bar, be it pull-ups or gymnastic exercises, the weight of the practitioner is of great importance. Agree, it’s easier to work with a weight of 60–75 kg than 90. And the risk of injury is less, and you can learn the basic elements faster.
Using a rope
To complicate the task, you can use a small rope thrown over the horizontal bar. You will hold on to its ends and perform the same pull-ups. In this version, due to the rotation of the hand and an unusual grip, the forearms are well trained.
On topic: How to quickly build muscle mass
Your grip will become noticeably stronger. At first, pulling up will be more difficult, since part of the strength is spent on holding the body on the rope.
To make this exercise even more challenging, you can ask a friend to push you while you pull yourself up. This will create additional tension in the forearm.
Be careful - with this version of the exercise you can easily lose your balance and fall.
Downloading the press
You can train your abdominal muscles on the horizontal bar. All exercises for the abdominal muscles are performed from a hanging position. There are several options for this training:
- Raising your legs with your knees bent.
- Raising straight legs.
- Pull-ups with straight legs raised. Pull-ups with bent legs are dangerous - if you fall, you fall on your butt instead of your legs. This risks a fractured tailbone and back injuries.
- Drawing a circle or semicircle with straight toes.
The heavier your legs, the more stress your abs will receive. It mainly works the lower abs and the top of the front of the legs. You will feel this yourself when you try to perform any of the listed leg raises.
The simplest and safest option for swinging the press is to raise your legs with your knees bent. The main thing is that you do not swing like a pendulum, otherwise inertia will interfere with pumping your abs.
If you return your legs to the starting position, you get a circle. If you stop in a position where your legs are bent relative to your body at a right angle and move back, you will describe a semicircle. The latter option is more difficult, since the abdominal muscles do not relax throughout the entire exercise.
Source: https://FitNavigator.ru/trenirovki/kompleksy-uprazhnenij/na-turnike.html
How to pump up on the horizontal bar: 10 tips for all muscle groups
The horizontal bar makes it possible to train your back, arms, neck, chest, biceps and triceps. Read on to learn how to pump up on the horizontal bar.
Read also: Pull-ups on the horizontal bar: TOP-9 types and features
The variety of exercises is provided by the distance between the hands and the grips of the bar. With a forward grip, the palms are directed away from the body, with a reverse grip, towards the body, with a neutral grip, the palms are turned towards each other. The grip can be wide, medium or narrow. The wider the grip, the more intensively the back muscles are used; the narrower the grip, the more load is placed on the chest muscles.
How to pump up your pectoral muscles on the horizontal bar
The most famous and effective exercise on the horizontal bar is the pull-up. There is nothing new here, but not everything is as simple as it seems at first glance. If you want to pump up your muscles, it is important to perform pull-ups evenly and without jerking, and maintain the same speed when lifting and lowering your body. Hang on the horizontal bar, making a grip with your palms facing you, hands shoulder-width apart. Do pull-ups. Breathe through your nose: inhale when lowering, exhale when rising. Pull-ups are performed at a minimum speed in accordance with uniform breathing.
Then change your grip - five fingers clasp the bar of the horizontal bar from above. You pull yourself up, “placing the horizontal bar behind your head.” As with the previous exercise, it is advisable to do an odd number of pull-ups. If you want to pump up your muscles, the effective minimum of pull-ups is 3 sets. The athlete determines the maximum for himself independently, taking into account his physical training and capabilities.
How to pump up your shoulders on the horizontal bar
Read also: How to pump up on the horizontal bar: TOP 5 holy commandments
The close-grip pull-up develops the shoulder muscles and also engages the serratus and lower latissimus muscles. You hang on the horizontal bar, grasping the crossbar from above, keeping the minimum distance between your hands. Bend your back and pull yourself up, while trying to touch the bar with your lower chest.
Partial pull-ups with a medium reverse grip train the biceps brachii muscle. Grab the bar with a medium reverse grip and begin to pull yourself up exactly halfway. In this position, at a right angle to the floor, fix your body and bend your arms, trying to bring your collarbones as close as possible to the crossbar.
Source: crossfitcsa.com
How to pump up biceps on the horizontal bar
Pull-ups with a narrow reverse grip help increase biceps. You need to grab the bar with a reverse grip, connecting the ribs of your palms together if possible. Hanging on straight arms, arch your back, while it is advisable to look at your hands. Begin pulling yourself up, focusing on pulling your shoulders back and squeezing your shoulder blades together. When you reach the top point, try to arch your back more and touch the bar with the lower part of your pectoral muscles.
Partial pull-ups with a medium reverse grip are also aimed at developing the biceps. Grab the bar with an underhand grip, hands shoulder-width apart. Pull yourself up to the middle. As you exhale, touch the bar with your chest and return to the starting position.
How to pump up your back on the horizontal bar
Pull-ups with a medium straight grip develop the back muscles, and also use the forearm flexors and biceps. To perform this type of pull-up, you need to grab the bar with a shoulder-width grip. Hang with your back arched and your legs crossed. You need to pull yourself up, bringing your shoulder blades together and trying to touch the bar with your upper chest. At the lowest point, it is advisable to fully straighten your arms, this will promote better stretching of the back muscles.
The latissimus dorsi and biceps muscles are developed by pulling up with a medium reverse grip. This grip is equal to shoulder width, only the palms are turned towards you. When doing a pull-up, follow the same rules, but especially focus on moving your shoulders back and down at the very beginning of the movement.
Source: coroflot.com
How to pump up your back wings on the horizontal bar
Read also: How to pump up quickly: TOP 4 secrets for muscle growth
The most effective exercise on the horizontal bar, which best pumps up the wings of the back, is performed with the help of a partner. Hang on the horizontal bar; your partner should grab your legs from behind and pull you back. Begin to pull yourself up while an assistant holds your legs so that you are at a 45-degree angle.
How to pump up your abs on the horizontal bar
An effective abdominal training exercise is as follows. You hang on the horizontal bar and raise your straight legs to the bar, then lower them down. The press will become much stronger and more prominent.
Bruce Lee called this abdominal exercise the “frog”: while hanging on the horizontal bar, pull your knees to your chin. You need to hang in this position for some time. The longer the better. The exercise is difficult, but it pumps up the abs very effectively.
How to pump up a trapezoid on a horizontal bar
Wide-grip chest pull-ups effectively develop the trapezius muscles. You need to grab the bar with a grip equal to the grip in the bench press with a barbell, while you need to clasp the apparatus with your thumbs from above. Start pulling yourself up without straining your biceps and squeezing your shoulder blades, while trying to touch the bar with the top of your pectoral muscles. Arch your back and look straight up. After pausing briefly at the top point, return to the starting position.
Pull-ups with a wide grip behind the head train not only the trapezius, but also the top and middle of the latissimus, as well as the paired teres muscles of the back. The grip width here is the same as in the previous exercise. Pull yourself up without arching your back, straighten your legs and keep them in line with your body. Point your elbows straight down while moving.
How to pump up your arms on the horizontal bar
Read also: What exercise can only 10% of men do?
Rolling on the horizontal bar significantly increases endurance and arm strength. Pull yourself up with a regular overhand grip, then move one arm further away. Then, without going down, begin to make smooth rolls from side to side. To ensure that the muscles of both halves of the body receive equal load, try to do an even number of rolls.
Source: youtube.com
How to pump up deltoids on the horizontal bar
Pulling up with a narrow grip with your palms facing you trains the rear deltoids. The grip width should be from 0 to 40 cm. This exercise can be done based on two options. First, try to keep your body vertical throughout the entire approach. The second option is to try to touch the bar with your chest, arching your back.
How to pump up triceps on the horizontal bar
Read also: How to pump up biceps on the horizontal bar: 7 training rules
Pull-ups on the horizontal bar with a neutral grip are an excellent workout for the triceps, as well as the latissimus and brachialis muscles. Grab the bar with one fist in front of the other. At the exit, rise to the horizontal bar, moving your head alternately to the right and left. Between approaches you should change the position of your hands.
You probably don’t know: there are extreme pull-ups on the horizontal bar. To perform such exercises you need not only strong muscles, but also courage. Look what these types of pull-ups are:
muscle training how to pump up horizontal bar crossbar
How to build muscles on the horizontal bar and equipment for this
If you've been wondering how to build muscle on the horizontal bar? Then this article is for you.
Indeed, many people do not have the opportunity to visit gyms or acquire home sports equipment.
The horizontal bar is a way out, even if in many ways it is inferior to a full-fledged workout with a barbell and dumbbells. But if you approach this issue inventively, you can get quite a noticeable increase in muscle mass.
How to pump up muscles on the horizontal bar
One of the main advantages of the horizontal bar is its accessibility. It can be found on the sports ground near the school, in the courtyard of your house, and can be hung in your apartment without any problems. Prices for horizontal bars are the most affordable, so if someone sees a problem in hanging a horizontal bar at home, these are just excuses.
In fact, with the help of this projectile we can specifically work on the muscle groups we need. The main ways to influence the upper body: forward or reverse grip, the width of the hands on the bar, the pace and amplitude of pull-ups. To understand in detail what’s what, let’s look at ways to pump some muscle groups on the horizontal bar.
How to pump up your back on the horizontal bar
The first thing that is pumped on the horizontal bar, even with a regular pull-up, is the back. The first thing you need to understand is that your task is to pump up muscles, and not to fulfill the standard for pulling up. In other words, there is a huge difference between quantity and quality pull-ups. To pump up the back muscles, we are interested in high-quality and slow repetitions.
As for technology, you don’t have to be particularly sophisticated here. Regular overhand grip, hands on the bar slightly wider than shoulder-width apart. We perform pull-ups without jerking at an average pace, or at a slow pace, inhale in the lower position, exhale at the exit.
How to pump up your “wings” on the horizontal bar
Let's start with the fact that the wings are the latissimus dorsi muscles. They got this name because of their appearance; if you look at photographs of famous jocks, you will see a noticeable similarity.
The pull-up technique is similar to the previous description, only the width of your hands on the bar should be much wider than your shoulders.
With this arrangement of the hands, the maximum load falls on the upper part of the wings.
How to pump up biceps on the horizontal bar
Biceps on the horizontal bar can only be trained using a reverse grip, that is, towards yourself. The placement of the hands here should be as close to each other as possible, but here everything is individual, you need to experiment. In this method, there is no need to completely lower yourself with outstretched arms.
It is quite acceptable for your arms to be slightly bent at the elbows and your back to be arched. When exiting, try to rise as high as possible until your chest touches the bar or your hands on it. It is in pumping up the biceps that it is better to practice slow repetitions, lower, inhale, rise, exhale.
How to pump up your abs on the horizontal bar
Oddly enough, you can also pump up your abs on the horizontal bar. There is one very effective exercise on the abdominal bar - the hanging leg raise. Even professional bodybuilders do not neglect this method.
To perform this exercise correctly, just hang on the horizontal bar. Slowly, without jerking, raise your legs, bent at the knees as high as possible, trying to touch your chest with your knees. Stay at the top for a few seconds and begin lowering your legs down. The main thing in this exercise is not to let your body sway, concentrate as much as possible on the movements.
Once your abs are strong and you can easily perform bent leg raises, move on to a more difficult variation. This is when you raise your legs straight or almost straight as high as possible to the horizontal while still maintaining control over the fluidity of the movement.
Important!
The correct execution of this exercise depends on the strength of your abs, so if you cannot fully control the movements with your legs straight, try to throw your legs, etc.
This means that you still need to practice with your legs bent until your abs are strengthened to the desired stage.
Equipment for training on the horizontal bar
If we are going to pump our muscles on the horizontal bar, then we need to approach this task more seriously than a regular warm-up on the bar. Here is the required set:
Source: https://MyAndrolog.ru/sport-and-fitnes/kak-nakachat-myshtsy.html
Training program on the horizontal bar for abdominal muscles
To effectively work out your abs, you need to perform a whole range of exercises, and you can fully train without even visiting the gym. Apart from the horizontal bar, you will not need any other sports equipment.
First version of the program
Include the following exercises in your training program:
- lateral crunches on the horizontal bar - 20 repetitions;
- Corner pull-ups - 10 reps;
- vertical push-ups - 10 reps;
- raising legs to the bar - 8 repetitions;
- “Pendulum” - 6 repetitions;
- "Corner" for a while.
Perform the exercises one after another, giving yourself a break of 30-60 seconds. A set of exercises is one cycle; during a workout you should perform four cycles, with a two-minute rest between them. You can also dilute the workout with one of the classic abdominal exercises for 15 repetitions. Train two to three times a week, giving your muscles a day off every other day.
Second version of the program
To prevent muscles from getting used to a monotonous load, it is advisable to alternate programs.
- hanging straight leg raise - 15 reps;
- hanging bent leg raise - 15 reps;
- “Pendulum” - 10–12 repetitions;
- crunches with bent legs - 20 repetitions;
- straight leg crunches - 10-15 reps.
After resting for 2-3 minutes, repeat the set of exercises. For maximum benefits, perform this program 2-3 times a week.
How to pump up muscles using a horizontal bar
The hands are positioned shoulder-width apart.
Then the position of the hands changes to the opposite with help and again - sharp pull-ups. And if you doubted until a certain point whether it was possible to pump up on the horizontal bar, most likely after a certain period of time all doubts will disappear on their own. It is important not to stop there, but to continue exercising in the same horizontal bar and with the same fighting spirit!
And it’s not difficult to decide whether it’s realistic to pump up on the horizontal bar and uneven bars, based on the above theses. A variety of exercise machines only speeds up the process of muscle development.
I hope that in this article you found the answer to the question posed in the title. How long it takes to pump up on the horizontal bar - we won’t give specific numbers - it all depends on your genetics and the intensity of your workouts.
If you don’t philander and abuse bad excesses - as you will very soon, no - this means that the problem will take a long time to be solved or will never be solved at all. Play sports for fun and don’t forget to subscribe to our blog!
You can pump up, but it will take a lot of time, it’s better to add parallel bars and push-ups to the horizontal bar, then the effect will be good. But what about the biceps on the horizontal bar, I don’t even know, it’s like we’re lifting our own weight, but it seems that not only the biceps works. Therefore, training on the crossbar is an opportunity to relieve the load on the vertebrae and forget about such a symptom as overtraining.
On the subject: How to pump up perfect abs
Please note that abdominal training should be included in every lesson. If you cannot do the exercise with straight legs, then bending them at the knee joint is allowed.
As for other exercises, you are allowed to work in half repetitions until you have enough strength for a full workout. Copying of materials is permitted only with an active hyperlink to the source.
RU Exercises and training At home. How to competently practice at home on the horizontal bar. As an introduction Simple program Complex program Results.
How to competently create a training program for training at home.
Source: https://derevo-dom62.ru/nogi/2691-kak-nakachat-mishtsi-s-pomoshyu-turnika.php
Pull-up technique
Pull-ups are one of the safest exercises in bodybuilding. It is extremely difficult to get injured while performing this exercise, but it is possible. In addition, if you do not follow the correct technique, the muscles will not receive the proper load, which is so necessary for their hypertrophy.
Let's move on to analyzing the correct technique for doing pull-ups on the bar.
Starting position - grip slightly wider or at shoulder level, body static and fully straightened. The movement begins smoothly, without jerking or jerking of the body. Elbows tuck under yourself. The top point of the picks should be above the crossbar. Now don’t rush to relax your hands and quickly return to the starting position, the repetition is not finished yet. You need to descend just as smoothly and under control. The elbow joint at the lowest point should be completely straightened. Only now can the repetition be considered completed, and we can proceed to the next one.
Pull-ups. Do It Right!
Most high-level bodybuilders do not raise their chin above the bar and do not straighten their arms at the bottom. Performing exercises in this style puts more strain on the back muscles, namely the latissimus. Beginners should not adopt this technique; first, you need to learn how to do a lot of quality pull-ups in the usual style. Don't chase the number of repetitions, follow the technique!
