Otherwise, exercises on the horizontal bar for women are not much different from men’s. You can perform any complexes that you like and that meet your requirements - this will help you become fit, athletic and beautiful!
If you are approaching the horizontal bar for the first time in your life, you should not immediately strive to break records and perform complex acrobatic stunts. To begin with, use exercises that are simple in technique, which will gradually develop your strength and give you the opportunity to move on to complex exercises on the horizontal bar.
The benefits of pull-ups on the horizontal bar
These simple and effective exercises on the horizontal bar will help you gain initial physical fitness and a beautiful figure. Below is a video that shows what a girl can achieve by regularly exercising on the horizontal bar. Articles on the topic: Disc for weight loss. The weight loss disc was once very popular, but today it is unjustifiably forgotten. With the right combination of training with a disc, proper nutrition and fitness, the results will not take long to arrive.
Who needs a horizontal bar at home and why?
A horizontal bar installed at home is used for different purposes:
- Professional bodybuilders need it to maintain tone between workouts;
- It will help amateur athletes pump up their muscles without leaving home;
- Patients suffering from diseases of the musculoskeletal system or nervous system can use the apparatus for exercise therapy;
- Children also need horizontal bars for physical education and warm-ups at home. The child will be able to learn to pull himself up without prying eyes;
- A home horizontal bar is also convenient for people who want to lose weight, but are embarrassed to go to the gym or group sports classes.
Convenient design of the exercise machine for home workouts
Mostly, the design of the projectile is collapsible, which allows you to put it away on a balcony or in a closet at any necessary time, quickly freeing up space.
- You have just started training, then you need to go here - Abdominal exercises for beginners. Vtrenirovku.ru will always help the younger generation develop.
Despite its modular structure, it can easily withstand weight up to 200 kilograms! There are also all-welded structures, which may not be so practical to use, however, they have increased strength and completely eliminate the possibility of backlash.
Convenient design
Most models of the 3-in-1 parallel bars and press simulator are equipped with additional fasteners that are designed to fix a punching bag, children's sports ropes, ladders, swings and gymnastic rings. Modern exercise machines are equipped with comfortable soft neopreon handles, thanks to which you will not get calluses and will have a much better grip on the equipment without slipping off it. We offer you the best programs on the horizontal bar on the Vtraining website, read and train with us.
Details about the advantages and disadvantages of horizontal bars
There are many advantages to such sports equipment:
- Availability - you can find it on sale at a reasonable price or even make it yourself.
- Convenience – it becomes possible to conduct a full training session in your own apartment.
- Compactness - the design, as a rule, does not take up much space, suitable even for small apartments.
- Versatility - the horizontal bar will be useful for professional and beginner athletes, children, ordinary people leading a healthy lifestyle, and people involved in exercise therapy.
There are also several disadvantages:
- Limitation for some exercises - the crossbar is usually attached close to the wall and does not allow you to perform gymnastic elements that require a high range of motion.
- Difficulty of installation - installation of such sports equipment requires special skills, as well as a dense structure of walls and ceilings.
Note!
Horizontal bars cannot be attached to plasterboard walls or suspended ceilings - they will not support much weight.
https://youtu.be/dRWUGS5yRv4
How to effectively exercise on a wall horizontal bar
Features of training on the bar and exercises recommended for performance will depend on the goals, objectives, and experience of the trainee. However, there are general patterns that should be taken into account in any case:
- Exercise regularly for a few minutes a day. To get started, 10 minutes will be enough. Gradually, the duration of the workout can be increased to half an hour;
- Increase the pace and intensity of exercise gradually so that the body has time to adapt;
- There should be 3 hours between your last meal and your workout. After classes you should not eat for at least an hour;
- Traditionally, a horizontal bar is used to do pull-ups. However, there are many other exercises that improve physical fitness - raising straight or bent legs, hanging on your arms or legs, pendulum-like, circular movements of the limbs, holding twine, suspended planks;
- You can also do pull-ups in different ways. If you place your palms wider on the bar, then most of the load will go to the back muscles; if you narrow the distance between them, it will go to the biceps. Periodically change the direct grip (palms facing you) to the reverse grip (palms facing you);
- When learning to do pull-ups, start the exercise with a jump - this way the load on the muscles will be less;
- Lower your body down smoothly, without jerking movements. Otherwise, you can damage the ligamentous apparatus of the shoulder;
- If you can easily do 20 pull-ups, then you need to add additional weight - disks, dumbbells or regular water bottles.
Important!
Training on the crossbar is contraindicated for injuries to the spine and upper extremities, for some forms of scoliosis, intervertebral hernias, and in the early postoperative period after abdominal surgery.
We pump up biceps and triceps
The parallel bars simulator helps to pump up the arm muscles. Pull-ups and push-ups are the most effective exercises on the horizontal bar for working the muscles of the upper body. Such regular exercises work well on the biceps, triceps and other muscles of the shoulder girdle. By dedicating one hour to training 2-3 times a week, you will quickly achieve excellent results.
The following will help you pump up your biceps and triceps:
- pull-ups with reverse and straight narrow grip;
- push-ups on parallel bars (body straight, elbows pressed to the body).
By performing exercises using this technique, you locally load the arm muscles, isolating other muscles of the shoulder girdle. In one session, it is enough to do 4-5 approaches, resting no more than 30 seconds between sets. Determine the number of repetitions based on your current physical form. Increase the intensity of physical activity gradually, using various weights in the future. With the help of such regular training, you will qualitatively work out the muscle relief, develop physical strength and endurance.
Features and methods of attaching horizontal bars of different types
Horizontal bars differ in the material from which they are made, methods of fastening and the presence of additional options. Most often, crossbars are made in the form of a hollow metal pipe or a long cylinder of durable wood. Many of them are equipped with soft pads on top to prevent your hands from slipping and causing calluses. Let's look at the most popular shell options.
In the doorway
The simplest and most compact type of projectile. The crossbar is attached to the doorway slopes using bolts and anchors. On average, this design is designed for a weight of up to 150 kg. However, keep in mind that when jerking loads on the crossbar, you need to add about 20-30 kg to your weight. The strength of the projectile will also depend on the strength of the materials that make up the walls and slopes.
Horizontal bars in the doorway can be removable or non-removable. Fixed structures are a cross-bar with a round cross-section - a pipe that is firmly attached to the walls and remains in that position. The pipe can be extendable. This is a more versatile option as it fits narrow and wide doorways equally well.
Removable horizontal bars are also available in two forms. Some are represented by a standard metal tube, but it is not the tube itself that is mounted into the wall, but holders - grooves into which the crossbar is then inserted. If necessary, it can be easily removed. This is convenient if the pipe prevents a tall person from passing from room to room.
You can also find removable spacer bars on sale. They do not require installation, but are held in the opening due to the pressure of the spacer spring. When installed correctly, this design is considered reliable, but if it is not placed quite level, it can break under high load. Therefore, it is not recommended to practice on such crossbars upside down.
On the wall
The wall horizontal bar is attached with bolts and anchors to a vertical plane. It provides more scope for training, as it makes it possible to perform more complex exercises. Often, wall structures are supplemented with bars, jumpers for a neutral grip, and rings.
The horizontal bar mounted on the wall can be regular stationary, removable or folding. The last two options are more preferable for small apartments. The projectile can only be attached to walls made of brick or concrete blocks.
Horizontal bar-parallels-press 3 in 1
Some horizontal bars are full-fledged 3-in-1 sports equipment: you can not only do pull-ups, but also pump up your abs and perform complex gymnastic exercises. Usually such shells are mounted on the wall. They are elongated, equipped with additional handles at the bottom and folding elements with special soft pads on which you can rest your elbows.
There are also 3-in-1 floor devices. However, they are less compact and can only be installed if there is free space. The floor set most often includes a horizontal bar, a bench, and holders for equipment used in strength training. This equipment is best suited for people who are seriously involved in sports.
Above the door
An over-the-door horizontal bar is essentially a version of a wall-mounted exercise machine, only it is mounted directly above the doorway. This is one of the most convenient options, since it does not interfere with the passage from one room to another, and also almost does not restrict movement during classes. Also, the main metal tube can be equipped with additional crossbars and rings.
The above-the-door location of the horizontal bar is convenient for performing exercises that require a high range of motion, but it will be difficult for children to exercise with such a device. They will have to stand on a stool or chair to reach the bar.
Corner wall
This is a crossbar that is installed in the corner of the room, on two walls at once. The big advantage of such equipment is its compactness; it does not take up much space. However, exercises on it are limited mainly to pull-ups - the device does not provide any room for maneuver.
Most often, corner horizontal bars are metal and non-removable, since it is quite difficult to secure a removable structure in the corner. Mounting the corner projectile is also only allowed in brick or concrete walls.
Mounted
The attachment is attached to the ceiling with anchors and long bolts. If you fix the horizontal bar far from the wall, you can even perform complex gymnastic elements on it. A regular ceiling crossbar can be equipped with handles for direct grip, rings, and crossbars. Some models can be adjusted in height, lowering a little lower if necessary.
Wall structures
The parallel bars exercise machine is an excellent solution for home training. This simulator is compact in size. Due to its design features, it does not take up a large amount of free space. It is enough to allocate a small area on the wall, secure it thoroughly with anchor bolts, and the simulator is ready for use.
Such models can withstand user weight up to 200 kg. The cost depends on the complexity of the design and ranges from 1,500 to 6,000 rubles. Cheaper options allow you to perform limited athletic elements, such as just pull-ups. More expensive analogues have a fairly broad functionality that can provide physical activity on the main muscle groups. Let's talk about what exercises give good results on the parallel bars simulator.
How to choose the right horizontal bar
- First of all, decide who will use the projectile. Large people need a horizontal bar that can withstand heavy weight. Children's equipment is designed for lighter loads. If there are tall people in the household, then they are unlikely to like the crossbar in the doorway. Even if they don't use it themselves, the risk of hitting their head when moving from one room to another is too great. And the opposite situation is that children and short people will find it inconvenient to use a device mounted under the ceiling.
- Then you need to evaluate the features of the apartment layout. Complex 3-in-1 designs and floor-standing exercise machines are not suitable for small spaces. It is more convenient to place there ordinary crossbars with corner fastening or built into the doorway. But if the openings are too narrow, then it will not be very comfortable for an adult to train there.
- You also need to focus on the strength of the walls and ceilings. Owners of suspended ceilings will have to abandon hanging horizontal bars. Walls made of brick or concrete are best able to withstand the load. Door jambs also need to be assessed for strength first and only then fasteners must be screwed into them. If you are unlucky with suspended ceilings and plasterboard walls, then the only available option is floor exercise equipment.
- And the last important selection criterion is price. The most expensive projectiles are floor, wall and ceiling with additional attributes. The cheapest ones are simple metal or wooden crossbars.
Advice!
In pursuit of savings, the main thing is not to overdo it. You cannot buy metal crossbars welded from several parts - the welding points may not be strong enough. Wooden horizontal bars should be made from hardwood that will not cost too much.
Before purchasing and installing a horizontal bar at home, weigh the pros and cons. Decide who will train on it and why, whether additional functions of the simulator will be needed, and where it would be more convenient to install the apparatus. Only after solving these issues, choose the right equipment so that it brings you only benefits and not an unnecessary headache.
Exercises for the chest and back
The “Bars” exercise machine will help you gain muscle mass and work out the beautiful relief of the muscles of your chest and back. To achieve good physical results, it is enough to change the technique of performing the effective exercises described above. The muscles of the back begin to work actively during pull-ups with a straight and reverse wide grip, and the chest muscles are perfectly worked when tilting the body forward and spreading the elbows to the side when doing push-ups.
It is enough to perform 4-5 approaches during one workout to achieve good results. Try to reduce the rest between sets and increase the number of repetitions in one set. As you gain fitness, use different weights to increase the intensity of your workout. It is recommended to complement these exercises with other strength elements that will help your body develop proportionally. By training several times a week, you will quickly achieve success.
