Horizontal bar parallel press, stand and other shells - selection and program

For those who like to study at home at a convenient time and do not want to go to sports facilities, we suggest paying attention to the horizontal bar. The article discusses the popular types of crossbars, as well as an effective program for independent training.

Horizontal bar parallel press, stand and other shells - selection and program

Horizontal bar in the doorway

Such shells are in demand, because they are simple to install and are inexpensive. With their help, you can perform almost all types of pull-ups. The crossbars for the doorway are divided into three types.

Spacer (sliding)

The horizontal bar is a metal pipe, from one or both ends of which spacers come out. The width of the crossbar varies from 800 to 1300 mm. The simulator is usually installed between two walls, but can also be used in door frames. Reliable fixation is ensured by pushing the spacers into the surface and additional mounting plates pressed against the wall by dowel screws.

The main advantages are accessibility and ease of use.

In addition, a lot of additional equipment is produced on spreader bars: boxing bags, gymnastic rings, expanders for pulling up.

Thanks to its reliable fastening, even a children's swing or TRX-loops can be hung on the crossbar.

The minuses include mechanical damage to the wall or doorway.

When buying a projectile for home use, pay attention to the quality of the metal and welds. Ask the seller about the permissible weight values ​​for the horizontal bar you have chosen.

We also recommend purchasing simulators with a non-slip coating (rubber, neoprene).

Examples of prices: "Atemi ADB-01" - 845 rubles, "Health Formula" - 660 rubles, "Shantou Gepai T74386" - 670 rubles.

Removable horizontal bar

This crossbar for pulling up has a prefabricated structure consisting of a supporting short part, a long working and two arcs connecting everything together. The simulator is mounted in the doorway so that the supporting part presses on the wall and the horizontal casing, and the worker rests on the other side in vertical slopes. This mounting method allows you to securely fix the horizontal bar.

The main advantage is convenience - the simulator is instantly installed in the doorway, and then quickly retracts into the pantry. Removable horizontal bar, thanks to neoprene linings, does not damage the wall and jambs.

A plus can be considered the presence of two horizontal handles that allow you to perform narrow pull-ups. In addition, the projectile can be laid on the floor and used as a stop for push-ups.

Since the removable crossbar is installed in the doorway, the athlete is deprived of the opportunity to do some amplitude exercises, for example, lateral twisting of the body in the hanging position.

This is perhaps the only minus of the simulator. The projectile is sold unassembled, check for completeness when buying.

Examples of prices: "Bradex" - 880 rubles, "Workout H3D" - 1500 rubles, "Absolute Champion" - 1700 rubles.

Over-door horizontal bar

All-welded construction, consisting of a crossbeam and fixing stops. It is installed above the doorway by fixing with anchor bolts.

The crossbar itself is at a distance of 15-20 cm from the wall. There are models with additional handles for various grips. Thanks to its reliable installation, the simulator is suitable even for overweight people.

The advantages of the overhead horizontal bar include the ability to perform most types of pull-ups, as well as the use together with additional accessories (rings, TRX-slings, expanders, etc.).

The height of the attachment of the projectile allows you not to bend your legs during the exercise, which increases comfort and partially saves the athlete’s energy.

The disadvantages of the over-door horizontal bar are the fixed structure, the need to drill the wall for installation, the inability to perform amplitude lateral movements. When choosing in the store, check the quality of welding seams. If your weight exceeds 85-90 kg, we recommend that you purchase a crossbar with reinforced fasteners.

Examples of prices: “Plastep” - 930 rubles, “Borabo” - 1800 rubles, “SV Sport” - 2600 rubles.

Floor horizontal bar

It is a rack for pull-ups and push-ups on the uneven bars. The design consists of two vertical metal supports, which have reliable supports at the bottom and are fastened with a horizontal crossbar at the top. In the center are a soft pillow for the back and two handles for push-ups. The simulator is collapsible, so there will be no problems with transportation and installation in the apartment.

The main advantage of such a projectile is its multifunctionality.

The athlete is available all kinds of pull-ups, push-ups from the bars, leg lifts on the press.

The design does not involve wall mounting, which people with expensive repairs will appreciate. Some models of simulators are additionally equipped with expanders and even bench benches, which qualitatively expands the possibilities.

Two minuses: cost and dimensions. When choosing a horizontal bar, check for parts and bolts.

Pay attention to the quality of the metal. It does not have to be thin. Consult your dealer for allowable weight loads. Tall people are advised to choose models with adjustable height.

Examples of prices: "Leco Home It" - 7000 rubles, "DFC Power Tower G003" - 11000 rubles, "Energetics PWT 30" - 13500 rubles.

Multifunctional wall horizontal bar

Exercise machine "3 in 1: horizontal bar-bars-press" is well suited for home training. The design allows you to work out the entire upper body - arms, back, shoulders, chest, abs. Wide, medium, narrow 45 ° and parallel grip options (multi-gripper) are available.

To install, you need to drill 8 holes in the wall.For every two metal hooks will be screwed, which will become fasteners for the projectile.

When changing the position of the horizontal bar, the athlete gets access to various exercises.

The advantages of the combined horizontal bar can be distinguished by a removable design and a relatively low price (compared to a similar floor simulator).

The projectile will be appreciated by martial arts athletes, since it can be used both as a hand trainer and as a mount for a pear. More expensive models are equipped with a block mechanism and a counterweight to perform traction exercises.

Only the low quality of the simulator itself can become a minus.

Therefore, before buying, be sure to inspect all the details for defects. And above all, pay attention to the mounting hooks. The thickness of the metal brackets should be at least 2 mm. Otherwise, they may not be able to support body weight, which will inevitably lead to a fall.

Examples of prices: "Borabo 02007b" - 5400 rubles, "Pro Athlete" - 3000 rubles, "Ural Sport" - 2500 rubles.

Training program

The plan below is intended for home full-body training, when there are no barbells and dumbbells at hand. The main projectile in such a lesson will be a combined horizontal bar / bars / press.

The program is designed to ensure that the athlete already has an initial level of training (minimum 12-15 pull-ups in a row).

If you are a beginner, use special expanders (for example, Martens bandage - it’s cheap, it is sold in pharmacies). Shock absorbers will help you push the housing out of its low position during pull-ups.

  1. Warm up. Jump rope - 5 minutes, joint gymnastics - pay special attention to shoulders, elbows and wrists - 3-4 minutes.
  2. Breast pulls (3x12-15) Grasp the bar slightly wider than the shoulders. As you exhale, tighten your back and lift the body until your chest muscles touch the horizontal bar. Inhaling, slowly return to the position of the hang.

  3. Squats (3x20). Straighten, spread your legs slightly wider than your shoulders. Turn your feet out slightly. Fingers squeeze into the castle in front of you. Bend your lower back, inhale and lower yourself into a deep squat.

    With an exhale rise. Keep lower back flexion throughout the exercise. Keep your knees out of the way.

  4. Push-ups (3x12-15). Take an emphasis lying down and place your palms wider than your shoulders, but in line with them.

    As you inhale, lower your chest to the floor; as you exhale, rise. Keep your legs and body in line. Avoid sagging in the lower back.

  5. Lunges (3x15 on each leg). Spread your arms to the sides for balance.

    Inhale and step forward. Having landed in a lunge, hold back for 1-2 seconds, then exhale back to the starting position. Hold the casing upright during execution.

  6. Push-ups from the bars (3x12-15). Turn the horizontal bar to the "bars" position.

    Grasp the stops and stand in a handstand. On inspiration, lower yourself to the formation of a right angle between the shoulder and forearm.On exhalation - return to the starting position. Do not move your elbows apart when moving.

  7. Rise on socks (3х20).

    Lay a thick board or brick in front of you. Press the front parts of the feet to the lying support, leave the heels on weight. With an exhale, rise to your toes, hold for 2 seconds. At the upper point, contract the calf muscles as much as possible. Then, with a breath, go down.

    But do not put your heels on the floor.

  8. Pull-ups (3x12-15). Grasp the bar so that your palms are facing you. The position of the hands is approximately at shoulder level. On the exhale, pull yourself up, on the inhale - spread your arms and lower.

    Try to perform the exercise evenly, without jerking.

  9. Leg raises on a press (3х15-20). Put the horizontal bar in the "bars" position, press your back against the pillow and hang with emphasis on the elbows. Exhale and raise straight legs to parallel with the floor, on inspiration - lower. Do not toss the lower limbs and do not swing the body.

A break between exercises and approaches - from 1 to 3 minutes. Number of lessons - 3 per week. When you feel that the program is easy, get dumbbells and do squats, lunges and toes with them.

In addition, to diversify the load on the muscles of the arms, shoulders and back, buy an expander with a comfortable grip. Fix the shock absorber on the horizontal bar and carry out traction from different positions.



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