What are the exercises for the horizontal bar?

I believe everyone is familiar with the single bar. It is something we often encounter in physical education classes, especially for male friends. Our physical education exams often include the single bar item, but male friends may not be very clear about how to practice the single bar. Generally speaking, the most common exercise we do on the single bar is pull-ups. Today we will introduce you to a few more single-bar practice methods, hoping that it will be helpful to you.

1. Pull-ups

Students who can complete more than one should focus on practicing pull-ups. Practice once according to the maximum amount you can complete, then rest for a while and then practice 1 to 2 more times. If you can only complete one, you need to do it repeatedly, 6 to 10 times is appropriate.

2. Horizontal ladder movement

Do transitions on the ladder, moving your hands forward one bar at a time, alternating between the two hands. Move one horizontal ladder length once, and practice 4 to 5 times.

3. For the bent-arm hang exercise, the practitioner stands on a bench, fully bends his arms and holds the horizontal bar backwards, with his hands shoulder-width apart and the horizontal bar under the chin. Then he lifts his feet off the bench and assumes a static and forceful hanging posture, but the chin must not hang on the bar. The longer the hang time, the better. Practice 2 to 4 times.

4. Incline pull-ups

The bar surface is required to be level with the student's nipples. The students should hold the bar with their hands shoulder-width apart and push off the ground with their feet extended forward so that their arms and torso are suspended at an angle of 90 degrees. A partner should hold down their feet and do pull-ups so that their chins touch or exceed the bar. Then they should extend their arms to resume the exercise. Do 30 to 45 times in a set, and practice 3 to 4 sets.

5. Supine Hang

For arm flexion and extension (raising the feet), the student lies on his back and hangs on a low horizontal bar, while another student holds the student's ankles or calves and lifts the practitioner's feet to a horizontal position (the practitioner's feet can also be placed on a slightly higher device). Do 25 to 40 pulls as a set, and practice 3 to 4 sets.

Regarding the horizontal bar exercise methods introduced in the article, we recommend that male friends can try them, but some of the exercise methods may be more difficult, so everyone should exercise according to their own abilities. If we insist on physical exercise every day, it can not only improve our body resistance, but also reflect our body shape.