Which muscles does the horizontal bar exercise?

Exercise is a very popular activity in modern life because it is the easiest way to enhance physical fitness. It can also reshape the body and keep it healthy and beautiful. There are many ways to exercise, and people can choose their favorite method according to their preferences and endurance. Among them, the horizontal bar is a more professional exercise method. Let’s take a look at which muscles the horizontal bar exercises?

How to do horizontal bar weight loss exercises

1. Pull-ups: Anyone 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. Moving on a ladder: Move on a ladder, move your hands forward one horizontal bar each 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 stool, fully bends his arms and holds the horizontal bar backwards, with his hands shoulder-width apart, so that the horizontal bar is under the chin. Then he lifts his feet off the stool 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.

The training effect of horizontal bar:

1. Pull-ups can exercise the waist and back and relax the muscles.

2. Pull-ups can promote bone growth, thereby achieving the effect of growing taller. At the same time, you should pay attention to a balanced diet, not be picky about food, supplement calcium and protein, and eat more foods containing "amino acids".

3. When doing pull-ups, the body's cardiopulmonary function will be exercised.

4. When doing pull-ups, we can exercise our upper arm muscles and chest muscles.

5. When doing pull-ups, we exercise our body muscles, thereby achieving the effect of losing weight.

Additional information:

Pull-ups are one of the optional items in the physical education examination for junior high school and high school. They mainly test the level of development of upper limb muscle strength. It is an examination item for male upper limb strength and is a hanging strength exercise that uses one's own strength to overcome one's own gravity. It is the most basic method of back training and is also one of the important reference standards and items for measuring men's physique.

Pull-ups require men to have a certain level of grip and upper limb strength, which must be able to overcome their own body weight to complete once. Pull-ups play an important role in developing upper limb suspension strength, shoulder girdle strength, and grip strength. The results are calculated based on the number of times the movement specifications are completed. The more you do, the better the result. Therefore, it is a strength endurance event.