How to do horizontal bar exercise

Nowadays, we all advocate exercise and fitness in our lives, and there are many ways to exercise, such as running, swimming, etc. Today we are going to talk about the horizontal bar. I believe that everyone is familiar with the horizontal bar, but for friends who rarely come into contact with it, everyone is still unclear about how to practice the horizontal bar. This article will talk about the horizontal bar issue that everyone is concerned about, and see what to do if you want to practice the horizontal bar!

How to practice horizontal bar:

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. Move on the 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 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 should be level with the student's nipples. Hold the bar with both hands at shoulder width, extend both feet forward and push the ground, so that the arms and torso are suspended at an angle of 90 degrees. Have a partner hold down both feet, and do pull-ups with bent arms, so that the chin touches or exceeds the bar, then extend the arms to recover to one time. Do 30 to 45 times in a set, and practice 3 to 4 sets.

5. Supine hang, arm flexion and extension (raise the feet). The student does the supine hang position on a low horizontal bar, and another student holds the practitioner'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.

Conclusion: Do you understand the above 6 horizontal bar exercise methods? They are all common and practical. In fact, you don’t have to learn all of them, just 1 or 2 of them will be enough. Our goal is to understand the horizontal bar exercise methods and use the horizontal bar correctly to strengthen our body and prevent diseases.