There is such a myth that there are horizontal bar exercises for all muscle groups. The truth is that training on the horizontal bar really pumps many muscles. But some of them either do not strain at all, or receive a very insignificant load. Let's see what muscle groups the horizontal bar will help to pump, and for which additional load is required.
There are many exercises for crossbar.
But not one of them uses the muscles of the legs. Legs do not swing at all on the horizontal bar, no matter what kind 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 can do this. A man is unlikely to be able to accomplish this - his foot is not designed to grab, unlike the lower limbs of primates.
Speaking of our evolutionary ancestors.
Why do monkeys have such big hands and such small legs? Because they don’t shake their legs. Look at the orangutan or gorilla - any bodybuilder will envy the upper part of their torso. Such proportions of the monkey acquired due to the constant movement of trees and land with the help of the upper limbs. They are either pulled up or pushed from branches in any situation.
As for the person, we need to train the muscles of the legs in order to look harmonious and lead an active lifestyle.
The horizontal bar will not help here, so for the lower body we select individual exercises.
With legs everything is clear, and what muscles, in principle, can a horizontal bar develop? And there are a lot of them.
Here is a list of muscle groups that can be pumped on the horizontal bar:
When performing an exercise such as exiting by force, you can swing the extensors of the arms and a little pectoral muscles. In general, for triceps and chest exercises on the bars are better suited. Bars, as a rule, are always there where there is a crossbeam.
Therefore, finding this "simulator" for you should not be difficult.
If you want to pump up your torso, exercises on the bar can be combined with push-ups in various techniques. In parallel, you need to train your legs in a way that is convenient for you. If you just want to increase the stamina and bumps of your legs, you can use a bicycle, running, squats with your own weight to help you. If you want to pump up your legs, then use a barbell or leg press.
On the horizontal bar, today there is a huge variety of exercises. Consider the most popular of them.
So, we will consider the types of exercises on the horizontal bar.
Average grip means that the distance between the arms on the bar is 30-40 cm.As a rule, the hands are located slightly wider than the shoulders.
With these methods, the muscles of the back and biceps are evenly pumped.
Exercises on the horizontal bar for back growth in width are performed with a wide grip. You need to use a direct grip. For most people, this element seems heavy - they cannot be pulled so that the chin rises above the bar. And this is due to the weakness of the broadest muscles. In this position (when the arms are far apart), most of the load goes precisely to the wings.
Due to the strong biceps you will not win in this situation.
With a back grip, you should not be pulled up with such a wide position of the hands.
The next element that can be included in a set of exercises on the horizontal bar is pull-ups with a narrow back grip.
This option is the easiest and involves mainly biceps. Some people perform this kind of pull-ups exclusively due to the biceps - from the outside it is very noticeable in the short amplitude of pull-ups, during which the elbows practically do not move relative to the body.
Neutral or parallel grip (since the previous grip can also be called parallel, the word "neutral" in this case would be better to indicate the meaning of the situation).
Neutral grip can be practiced on horizontal ladders so that the head passes between the transverse elements.
Neutral grip gives a good advantage for leveling wings. It is the wings in this case that work their entire length due to the fact that the trajectory of the arm will be as natural as possible for the broadest muscles.
If the number of pullups in one approach has exceeded 30, it's time to think about pulling up on one arm.
This element is not suitable as a permanent exercise - too much load on the biceps. This is just an indication of the strength of your hands.
Exit by force is an exercise, a couple of approaches of which you can do in a few months of usual pull-ups. The main thing is to engage stably and do everything in compliance with technology. 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 squeeze out of the crossbar to finish the exercise.
Therefore, exiting by force should not be put at the top of the training plan. It is necessary to prepare the body for this exercise.
The way out is by force on one hand and on both. The initial option is to exit first on one hand and then exit on the second.
Learn how to do the simultaneous exit later.
When performing elements on the horizontal bar, be it pull-ups or gymnastic exercises, the weight of the student is of great importance. You must admit that it’s easier to work with a weight of 60-75 kg than for 90. And the risk of injury is less, and you can learn the basic elements faster.
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 embodiment, due to the scrolling of the hand and an unusual grip, the forearms are well trained.
Your grip will become noticeably stronger. At first it will be more difficult to pull up, as part of the energy is spent on keeping the body on the rope.
To make this exercise more complicated, you can ask a friend to push you while you are pulling up.
This will create additional tension in the forearm.
Be careful - with this version of the exercise, you can not easily resist and fall.
On the horizontal bar you can train the muscles of the press. All exercises on the abdominal muscles are performed from the position of the hang. There are several options for such a workout:
The heavier your legs, the more pressure the press will receive. Basically, the lower part of the press and the upper front part of the legs work. You will feel it yourself when you try to perform any of the listed leg lifts.
The easiest and safest way to swing the press is to raise your legs bent at the knees. The main thing is that you do not swing like a pendulum, otherwise inertia will interfere with pumping.
But the most effective exercise for the press on the horizontal bar is to draw a semicircle or circle with straight legs. To do this, you need to hang on the horizontal bar, holding it with a wide grip, raise your legs. Now with socks you need to draw a circle.
If you return your legs to their original position, you get a circle. If you stop in a position where the legs relative to the body are bent at a right angle and move back - then a semicircle will be described.
The latter option is more severe, as the abdominal muscles do not relax throughout the exercise.