Tricks on the horizontal bar for beginners, training program

The horizontal bar replaces exercises in an expensive gym, because learning simple tricks for beginners is not difficult, and you can work out all muscle groups. Recently, the Workout sports direction, based on exercises on the horizontal bar, has become increasingly popular. Athletes do not use other sports equipment, demonstrating excellent physical shape and breathtaking stunts.

Learning this technique requires persistence. Tricks on the horizontal bar for beginners are based on mastering 10 repetitions of continuous pull-ups on the horizontal bar; before reaching this level of endurance, it is too early to talk about any tricks. The training should be based on the simplest techniques and should be performed regularly and consistently. This will help you develop the necessary reflexes and begin more complex things.

Training in advanced exercises

Having mastered the basic tricks on the horizontal bar, you can move on to more complex ones. The next most difficult exercises are climbs; they can be very easy or really difficult. To do them, you need to develop endurance and a sense of balance.

Lifts with inversions

Performed using a direct grip. Having pulled yourself up, you need to move your upper body forward and throw your legs over the bar. After this, a revolution is carried out and the arms reach straight above the crossbar.

Possible contraindications

Any type of physical activity has its medical contraindications. Due to the complexity of the described exercise, its implementation is limited by the health status of the trainee. For recommendations on whether and how much to perform an inversion exercise, you should consult a trainer or doctor.

It is not advisable to perform the exercise for beginners in the sport; they still will not be able to do the invert lift the first time. This element is contraindicated for people with injuries to the musculoskeletal system, especially the hands, shoulders and back. Since these parts of the body bear the greatest load, there is a risk of re-injuring them.

If the vestibular system is malfunctioning, performing a trick can lead to loss of coordination, falling and fainting . It is not recommended to do this element for people with blood pressure disorders and frequent headaches. Otherwise there are no restrictions. Persistence and targeted training will soon yield results.

Injuries of the musculoskeletal system

Disorders of the vestibular apparatus

Exercise on the crossbar “Horizontal support under the crossbar”

The following exercise is one hundred percent strength exercise. Therefore, if you are weak, I suggest you go to the gym and take at least a course of basic exercises to gain muscle mass. A little strange is that the next element is called “Horizontal support under the crossbar”. Despite the fact that this trick resembles a hang, please do not confuse it! This is exactly the emphasis. The one who invented it, apparently, was obsessed with something specific and began performing gymnastic exercises on the horizontal bar, intended for rings. A friend of the stubborn athlete, looking at what was happening, clearly and clearly formulated the name of this exercise. “It’s a focus,” he said, and he was absolutely right.

Below is a video of this exercise (trick) on the horizontal bar:

What muscle groups work?

So, the main load falls on the following muscles:

muscles of the forearm;
deltoid muscle;
biceps muscle;
press;
thigh muscles
and latissimus dorsi muscles.

Therefore, in order to do a normal “lift-over,” you will first have to strengthen all these muscles. You will also need sufficient flexibility to lift your straight legs straight up. And one more thing – a trained vestibular apparatus is necessary.

After all, many fairly strong and developed athletes literally begin to feel dizzy after just a few inversions.

Riveting

This exercise is quite simple, but it is important to stick to technique. First you need to learn how to swing correctly on the bar. Climb onto the horizontal bar and try to set the pace with your feet as you move forward. When the movement goes in the opposite direction, you need to try to swing as far back as possible. Once you master this, move on to the next exercises. While moving backwards, you need to jerk towards the bar so hard that your chest touches it. This way you will be able to pull yourself up into a swing. But first the movement is determined by inertia, not by the hands. Do not pull yourself up with your arms - if you do everything correctly, the swinging will throw you onto straight arms.

How to teach a child to do a cartwheel

The process depends on the age of the student - it is one thing to teach a five-year-old child, but quite another thing if he is 10 years old. The baby needs to be helped and constantly held, and in the second case, children can learn and perform on their own. Just tell me how to do the workout correctly to avoid injury.

Start with a stand against the wall. Help your child stand up. You need to hold your baby's legs so that they are straight and against the wall.
Directly from this position, perform a cartwheel with support on the wall. Continue to belay your child and adjust his legs if they bend.
Then move on to a wheel flip with support. The adult should keep their feet in the calf area for control and belay. When the acrobatic element succeeds, you need to loosen your grip and only slightly support it. Then let go completely, remaining at arm's length.
As a result, the child will be able to perform the exercise himself without any safety net.

It is more useful to train with a coach who will deal with the complex development of the child. And this way you will get faster and more correct results.

Crocodile

Grab the bar (narrow grip), lean your body forward, with your elbows bent and your body positioned along the floor. The exercise is not easy, but effective - the result will not be long in coming, the Vtrenirovke website guarantees.

The following stunt techniques are distinguished: turns, forceful exits, interceptions, lifts. The easiest way to start learning on climbs is on them.

Crocodile

The main technique is an inversion lift: Grab the horizontal bar with your hands (without bending them), pull yourself up, then move your lower body forward a little and throw your legs over the horizontal bar. Next, turn around and straighten your arms, touching the horizontal bar with your lower abdomen.

First level

The time required to learn and practice tricks varies from person to person and depends on the ability of the athlete. Having mastered the pull-up technique, you can begin to master the following elements:

One-arm power output. To perform it correctly, at the highest point of the pull-up, you should transfer the weight to one of your hands, and raise the elbow of the other above the bar of the bar until both arms are straightened.
"Flag". It is almost impossible to perform without well-trained abdominal muscles. With both hands, you should firmly fix the side post of the horizontal bar with an all-round grip and slowly lift your body until it reaches a horizontal position.
"Crocodile". An excellent exercise for training balance. Using a narrow grip, grab the bar and move your body forward, bending your elbows at a slight angle. The difficulty of getting your body into a position perpendicular to the horizontal bar posts quickly goes away with regular exercise.

The given exercises are considered the simplest, initial tricks. However, they help develop endurance, coordination, and build muscle mass. To work out more complex elements on the horizontal bar, a verbal description is not enough; consultation with an experienced athlete is advisable - someone who will control their correct, and most importantly, safe implementation.

One-arm power output

"Checkbox"

"Crocodile"

Main complex

Tricks on the horizontal bar for beginner girls do not involve performing too complex gymnastic elements. Most of the activities are aimed at mastering basic movements. As her muscles develop, the girl gets the opportunity to perform more complex and energy-intensive exercises.

Maintaining balance while lying on the bar

Maintaining balance while lying on a bar is a simple trick that requires a girl to have an excellent sense of balance and no fear of heights.

This trick is performed as follows:

The girl fixes her hands on the bar, performing a direct grip.
The upper limbs are located on the horizontal bar at the level of the shoulder joints.
After this, the girl climbs onto the horizontal bar with help so that the sports equipment is at hip level.
Then you need to lie on your stomach on the surface of the crossbar, holding yourself with your hands.
At this moment, the knee joints of the legs are straightened, and the back is kept as straight as possible.

The principle of performing this exercise is that the girl’s body is actually in a horizontal position. Contact with the bar is made only by the surface of the hip joints and the anterior wall of the abdominal cavity. The hands are used to maintain and maintain balance.

Hanging on one arm while simultaneously recording time

Hanging only on the upper limb is a complex and energy-consuming exercise that is perfect for beginner athletes.

Mastering this trick involves performing the following algorithm of actions:

The girl performs a high-quality warm-up of the shoulder joints, hands, cervical and thoracic spine.
After this, he approaches the horizontal bar, and then fixes the right hand on the surface of the crossbar.
As you inhale, you should hang on the bar, using the physical strength of only one upper limb.
Hanging with one arm occurs for a while.
Similar steps can be performed for the left limb.

This trick is quite often used for competitive purposes, when guys and girls who play sports on the horizontal bar compete in physical strength and muscular endurance.

Hanging in uneven steps

The split-leg hang is a more complex trick, the execution of which requires sufficient training of the arms.

To master this exercise on the horizontal bar, you will need to perform the following algorithm of actions:

Fix your hands on the bar using a straight grip.
As you inhale, pull your knees toward your chest, and then lift your lower limbs up.
At the moment, the legs are positioned in such a way that the crossbar is between them in the groin area.
On the count of 1, the lower limbs are spread apart, as when sitting down on a cross split.
The knees remain straight, and the back bends as much as possible.

The split hang is considered a difficult, but at the same time beautiful trick. Visually, it seems that the girl is frozen in the air, performing a pirouette. Returning to the starting position is carried out according to a similar principle with slowly lowering the legs towards the ground.

Exit on both hands

Exiting with both arms is an exercise that requires well-developed abdominal, forearm and shoulder girdle muscles.

The principle of this trick is as follows:

It is necessary to fix the hands on the surface of the crossbar using a straight grip.
The feet are closed together, the knees are kept straight.
While inhaling, the lower limbs are lifted to swing the whole body.
Then the girl makes a jerk upward while simultaneously activating the muscles of the anterior abdominal wall, shoulder girdle and forearm.
The body exits above the crossbar of the horizontal bar.
For 5-10 seconds, the body is maintained on straight arms, which do not bend at the elbow joints, and the back remains as straight as possible.
After this, the girl returns to her original position.

Performing this trick is not only quite a spectacular spectacle, but also contributes to the comprehensive development of the muscles of the upper body. Mastering this exercise does not require a large amount of physical strength. It is enough to understand the technique of synchronously performing a jerk with the muscles of the abs and upper limbs.

Corner above the crossbar

Performing a corner over the bar is a physical exercise that requires a well-developed vestibular system. In this case, skills to maintain balance will be required.

The algorithm for mastering this trick on the horizontal bar is as follows:

The girl approaches the bar and then makes a straight grip.
While inhaling, a pull-up is performed with the simultaneous release of the upper limbs and body above the horizontal bar.
Then, as you exhale, the girl throws one leg over the bar, sitting down on its surface.
After this, the body is supported by the muscles of the arms, which are fixed on the horizontal bar in front of the body, the buttocks are lifted off the crossbar, and the legs are spread apart according to the scissor principle.

In this position, the girl holds her body for the next 5-10 seconds. Then the body smoothly returns to its original location. It is very important that this trick is performed without sudden movements, since if you lose balance you may fall from the height of the crossbar.

Pulling the knees towards the surface of the chest

Performing this trick requires well-developed abdominal muscles, lumbar back and forearm.

The algorithm for pulling the knees to the surface of the chest is as follows:

It is necessary to fix your hands on the surface of the horizontal bar using a reverse grip.
The soles of the feet are closed together.
After this, while inhaling, the girl simultaneously bends her knees and raises them to chest level.
As you exhale, the lower limbs return to their original position.

This exercise can be included in a general abdominal muscle training course, or used as a trick on the bar. Completing this simple exercise in the future allows you to move on to the stage of mastering more complex tricks that require more physical strength.

Spanish exit

In principle, a simple exercise, you just need to avoid mistakes. You need to hang on one hand in the reverse flag. Next, press the body point-blank.

If you pay maximum attention to the exercises and do them regularly (preferably daily), then very soon you will notice results that will definitely please you. Your physical shape will definitely be much better than it was! Posture will change and improve, strength will appear, and the muscles of the back, arms, shoulder girdle and abs will strengthen. You must be prepared that real results will appear only after a few months. You need to move gradually - excessive zeal will lead to injuries.

If you've been working out for quite some time, but you don't feel like you're seeing results, seek advice from a professional trainer who can explain what you're doing wrong and help you adjust your workouts.

Spanish exit

It is best to generally practice for the first few weeks under the supervision of someone who already knows how to do tricks on the horizontal bar. Then he will point out mistakes, set up equipment, and advise when you can start mastering more complex elements. In addition, classes in the company allow you not to lose heart and not give up your endeavors after the first failures. And competition is a good incentive for growth. Trying to “defeat” your “rivals”, you will not quit at the very beginning, and when enough time has passed, you will become so involved in the process of improving your physical fitness that you simply will not be able to quit.

Never try to take the bull by the horns and do something that your body cannot yet do. This could result in dangerous injuries. There is absolutely no need for risk - it is better to train an extra few days than to treat an injury for several months.

How to learn to do pull-ups with a forward and reverse grip

How to learn to do pull-ups - ways to do pull-ups on a horizontal bar

The grip is the way a person holds onto the bar. It comes in two types – standard (direct) and reverse. With the reverse method, the fingers are visible. With this grip, our arms instinctively bend at the elbows. Standard - when you can observe the outer side of the palms. The correct position of the thumbs with a standard grip is under the bar. There are also combined types of grip, but in this article we will omit consideration of them.

Inclusion in the program

Since this is a complex exercise that requires good coordination, it is necessary to include it first in the training program. The movement will allow you to work your back, arms, and forearms, and then you can add additional exercises to develop these areas.

The number of repetitions is usually determined by what one person can complete in one set. In the competitive style, the movement is performed in exactly one approach.

Tricks for girls

The usual women's elements of workout are not comparable to men's in terms of loads. Young men are not just naturally stronger, they have better upper body development and greater endurance. This does not mean that women are not able to master difficult climbs and exits on the horizontal bar. But they will have to spend more effort and time to work out the strength components.

The tricks themselves are not divided into male and female, but, as a rule, the “beautiful half” for performances selects not so much power options as beautiful balancing, which allows them to demonstrate the grace of the body and its flexibility.

For both men and women, mastering basic trick techniques should be consistent: starting with easy things, overcoming boredom from the lack of variety, practicing the technique, increasing endurance and strength, and only then moving on to complex ones. It is advisable to consult with an experienced workout athlete about what can be added from tricks or elements for their preparation. Otherwise, instead of the health benefits and pleasure from the ability to perform spectacular elements, you can get extremely serious injury.

Complex elements for professionals

A trick known to many and arousing the admiration of others is the “sunshine”. To perform it well, you need to be able to do a handstand on the horizontal bar. This is difficult and requires a lot of time and patience.

In addition, you need to be able to swing with maximum amplitude, keeping your arms and back straight. It’s easier to start swinging from the front stop. When moving into a vertical stance for the first time, most people experience not just uncertainty, but slight panic. This reaction is normal. It is enough to roll over to the other side once, and the body will begin to remember the correct order of actions.

Mastering the “sun” means moving on to the most difficult tricks on the horizontal bar. The following description of some of them is only approximate. Mastery requires the mandatory participation of an experienced athlete.

“Demon Exit” is the Russian name for the “yo-yo” element. The English version reflects the resemblance to a spinning toy, while the Russian version shows a lot of seemingly chaotic and sudden movements necessary to perform it:

initial position - grab the bar with your left hand with a straight grip;
raise your slightly bent legs up;
roll over and lie with your back on your hand (during training, you can wave it with your free hand);
grab with your second hand and place it on the side where the stand was originally, into the flag;
turn the other hand and go point blank.

The above-mentioned "angel's entrance", also known as the "king's entrance on two", is considered one of the most impressive elements on the crossbar. Only trained and sufficiently strong athletes with flexible and trained shoulders, elbows, and wrists can perform it. The main part of the effort is on the back muscles. Element execution:

starting position - hanging, when the body is on the hands behind the back;
with muscle effort, pull your shoulders out from under the horizontal bar, bring your elbows together behind your back and lift them above the bar (in this case, the position of the hands resembles the wings of an angel, which gave the name to the element);
when the spine touches the bar, push the torso up as far as it will go.

To master the “angel’s exit”, it is recommended to work through a number of preparatory exercises and component techniques:

from a reverse hang position, raise your legs to the crossbar;
roll your shoulders on a low horizontal bar;
pull yourself up in front of and behind the bar with your wrists turned out;
perform any exercises for joint flexibility;
master the “prince’s exit.”

Some more tricks of the highest difficulty:

CTI, or Close to impossible (“almost impossible”) - holding your body with both hands parallel to the horizontal bar posts. In this case, the arms should remain in a horizontal position at the level of the crossbar.
“Planche”, or “horizon” - holding the body parallel to the floor with both hands while maintaining balance. A more complex type of “planche” is the “airplane”, when the hands are positioned as wide as possible.

If trick exercises don't work out, it's usually due to lack of fitness or poor technique.

"Sun"

"An Angel Exit"

"Exit of the Demon"

Close to impossible

"Planche"

"Airplane"

Types of workout

There are three types of workout:

Classic (Street Workout) – these are exercises with your own weight to develop strength and agility;
Jimbar or Cuban style (Gimbarr) are complex technical sets of exercises, the implementation of which requires significant strength and level of training. Such exercises can be dangerous to health; this area is not for beginners;
Freestyle or street workout (Street Workout Freestyle) is a freestyle program in the world of workout, a set of exercises and combinations that are effectively performed by athletes.

Who should not do this and when?

Attention! Such “tricks” are intended only for prepared people. Those who are prepared enough and have enough strength. There is also a list of contraindications. And it is important for everyone to know it – both beginners and trained athletes. Here he is:

distortions with pressure - increased or decreased;
migraines and headaches, as well as any diseases of the head;
problems with coordination of movements;
injuries to the shoulder or elbow joints;
concussion;
poor vestibular apparatus;
musculoskeletal disorders;
hand injuries.