Exercises on the horizontal bar - a selection of training programs for all muscle groups for beginners (for the back, abs and weight loss)

Press exercises ( 12 votes, average: 4.67 out of 5)

Exercises on the horizontal bar are very effective if a person faces three tasks:

• exercise
• be in shape
• shape a beautiful body with the help of sports exercises.

Exercises on the horizontal bar for beginners
In the gym, classes are carried out under the supervision of an instructor or coach, what to do if the horizontal bar is installed at home and the classes are planned independently? For such a case, there is a training program for you on the horizontal bar at home, tested by street athletes, and therefore has 100% effectiveness (the Vtraining website advises you).

To achieve results you need: self-motivation, a prescribed set of exercises on the horizontal bar and a lot of effort.

• Remember that horizontal bars for the press are best suited. You need to focus your training on these machines.

There are many videos on the Internet on the topic “exercises on the horizontal bar video”, designed for different audiences. A set of classes for women and men, exercises for various muscle groups, exercises for people of different physical fitness, exercises on home, outdoor equipment or in the gym.

Wide grip pull-ups

Amateurs and experienced athletes record videos of their workouts, in which they show and talk in detail about sets of exercises using this sports equipment. To get started, beginners are advised to watch videos on this topic.

Starting training on the horizontal bar

As in any other activity, a set of exercises on the horizontal bar for beginners starts with the simplest elements and then, gradually, the complexity increases.

Several practical recommendations that will make training on the horizontal bar easier for beginners:

• To start training, you should choose a low horizontal bar (its height should be such that you can hold onto it with slightly bent arms while standing on the floor). This height of the horizontal bar is enough to start working the pectoral muscles.

Start of training

• If your horizontal bar is not equipped with anti-slip handles or, for example, it does not have a special coating that also prevents your hands from slipping, you can sprinkle your palms with ordinary baby talcum powder (sold in a pharmacy, inexpensive).

The most popular exercises on the horizontal bar for beginner athletes are pull-ups on the bar (you can pull yourself up with an overhand or reverse grip) and raising your legs as close to the bar as possible (a simplified version is lifting with just bent knees and lifting your knees as close to your chest as possible or higher ).

For beginners, it is important to understand that when training with the help of a crossbar, you can change exactly those muscle groups that work and develop the most. The change occurs by changing the grip of the crossbar and the distance in the grip between the hands:

• straight grip - fingers pointing away from the body;
• reverse - fingers are located towards the face;
• mixed - the left and right hands use the first and second methods alternately;
• parallel - done on two crossbars;
• wide – palms are located 60-80 cm apart;
• middle - position of the hands parallel to the shoulders;
• narrow - hands touch each other with edges.

This rule is followed by experienced athletes, and it is also suitable for beginners: do exercises in approaches. For example, perform five pull-ups in one approach on the horizontal bar.

And the most important rule for beginners starting to train on the horizontal bar and parallel bars: if you learn how to do a lot of quality pull-ups on the horizontal bar, you will also master other more complex elements on this machine. The main thing is to practice regularly.

Turnikman - who is this?

But as soon as you want and show persistence at first, people will continue to look after you, for some reason sighing enviously. You say: exercise equipment and gyms are expensive? Why don’t we, with the tenacity of a Corsican mule, notice the sports fields that exist in almost every yard? Young people for the street have their own clothes, their own slang, their own platform and... horizontal bar. Yes, yes, an ordinary horizontal bar in the yard, which is becoming a necessary attribute of the youth street subculture. Some of the moves performed by yesterday's boys would be the envy of an honored gymnast. So, a turnstile man is a street gymnast who performs the most complex elements of gymnastics and acrobatics on an ordinary yard horizontal bar. As a sport, the turnstile movement in Russia is still very young (not even 3 years old), but it already has its own website https://turnikman.ucoz.net, which unites turnstiles from all over the CIS. It contains “training” tutorials, videos, and communication on the forum. That is, all useful information for the ever-increasing army of athletes from the street.

Sculptural work on the horizontal bar

Exercises on the horizontal bar and parallel bars for various muscle groups - this type of strength training is especially often used not only among professionals, but also among beginners in this type of training. On the bars, the main muscles of the body effectively develop: the muscles of the chest, hips, back, shoulders, arms, and of course the buttocks and torso muscles are noticeably tightened. Regular exercise helps create ideal relief, makes the body sculpturally expressive, and helps keep oneself in good shape.

The exercises differ as follows: the horizontal bar is used mainly for pull-ups, and the parallel bars are used for push-ups.

Additional workouts with proper eating

The golden rule is that before starting a workout, you should definitely warm up your muscles (do a little gymnastics or a light jog).

The second rule: it is forbidden to make sharp jerks; the correct algorithm for performing the workout is to be smooth and perform the lift exclusively using your own strength, and not by inertia.

The third rule is when training, control the execution technique so as not to receive various injuries and injuries. With this type of physical exercise, most of the stress goes to the joints, and frivolity during training can be harmful to health - dislocations, bruises, and sprains are possible.

Is this an “empty” thing?

The turnstile movement performs several good functions. In addition to a healthy lifestyle and your own physical development, the turnstile creates a powerful educational effect. For any teenager, an older brother or his friends become an object of imitation. It’s not hard to imagine how many of these teenagers didn’t take their first puff or try some other crap while looking at their idol.

Definitely, this new sports movement brings only a positive charge to the life of the street, which is developing according to its own unwritten laws.

Press exercises during training on the horizontal bar

Exercises on the horizontal bar for working the abdominal muscles are valued by men and women for their effectiveness. For women, this complex helps to quickly remove excess weight from the waist and effectively tone the muscles. For men, this set of exercises is relevant because the muscles are worked out and volume appears.

The training program for swinging the press using a horizontal bar is very diverse: hanging, turns, swinging, corner.

The classic corner is performed by lifting outstretched legs while hanging relaxed on the bar. This is a rather complex exercise, its implementation requires good preparation, so first you should perform a lightweight version: legs bent at the knees are pulled as close to the chest as possible, while exhaling at the peak and inhaling in the original position.

Press exercises

This exercise is very effective because it works the abs, thighs and buttocks at the same time. Hanging – this element can be called the basis of the basics, since until this element is mastered, it is quite difficult to perform all other exercises. To begin with, it is recommended to try hanging with a straight, wide or reverse grip. Regarding the swinging exercise, experienced athletes give the following recommendations: the wider the amplitude of the swinging, the more noticeable the effect of performing this element.

If physical fitness allows, it is recommended to do five repetitions of three sets.

Strength exercises on the horizontal bar are suitable for people with different levels of training; it is important to do them correctly and regularly, and the result will not be long in coming. Be beautiful, healthy and athletic!

What does a turnstile maker need?

First of all, the horizontal bar. Unlike a sports bar, it is absolutely not flexible. The necessary requirements for it are strong fixation in the ground and absence of damage (cracks, rust). The availability of “anti-corns” (gloves) and bandages depends on these requirements. Whether to use them or create calluses depends on the desire of the athlete. What you can’t do without, since the life of a street athlete sometimes depends on it, is without “straps,” that is, safety belts. Of course, it’s not a gym, there are no swear words, the consequences of falling off the apparatus are unpredictable. And, of course, the necessary conditions are a balanced diet and proper rest.

Riveting

Now let's move on to solving the question of how to do tricks on horizontal bars, for example, such as a rivet. To do this, grab the bar with an overhand grip. Here you don’t need to pull yourself up, just raise your legs to the bar, and then sharply lower yourself with a leg swing and fly over the bar, going into a front position.

If you can’t raise your legs, then you need to train this movement separately from the horizontal bar. The riveting is performed with and without deflection - long swinging.

In yard companies they claim that if a person has mastered the execution of a rivet, then he has achieved real mastery in workout.

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.

Horizontal bar for beginners video

We encourage you to continue to work on improving your physique, master new exercises, and get acquainted with theoretical materials and use them for practical purposes. It's time to believe in yourself and not stop in your endeavors.

Subscribe to blog updates, recommend the material you read to your friends on social networks.

Have you decided to take care of your physical fitness? Then the easiest and most effective way to build muscle for you is on the horizontal bar. We can congratulate you, you have become another supporter of a healthy lifestyle. Everyone knows what proper nutrition is. But with sports training, questions begin.

Don’t think that it is too simple, and there is simply nothing to do and nowhere to develop. What a mistake amateurs make when they believe that the simplicity of the appearance of a sports instrument leads to the simplicity of the exercises performed on it. The horizontal bar may well be a tool suitable for performing many different exercises and tricks. Some of them can be done by every physically developed child, and more complex ones should be taken on after mastering the basic pull-up exercises. Crab, chair, sun, flag - these funny children's names of tricks should not make them underestimated - these exercises are difficult to perform, and they look impressive.

Now a whole trend has appeared, which is called “Street workout”, based specifically on tricks on the horizontal bar. Having seen what can be done on the horizontal bar, everyone wants to learn the same.

• Doing stunts is not an easy task and you need to be in good physical shape to do the job. From the first lessons you need to pump up your back on the horizontal bar, this will help in further training.

But we must take into account that you can master this technique after you learn how to climb the horizontal bar at least 10 times. Otherwise, sprains and other injuries are quite natural. On our website you will find information not only about tricks on the horizontal bar, but also videos on how to do them.

Contraindications

Exercising on the horizontal bar can bring more than just benefits. For some people they are truly dangerous. Who should definitely give up such training?

Among the main contraindications:

• lordosis;
• kyphosis;
• scoliosis;
• intervertebral hernia;
• spondylosis;
• acute osteochondrosis.

It is impossible to create a load on the body with the help of such equipment in case of protrusion of intervertebral discs and pathologies of the joints of the upper extremities.