Workout and a healthy lifestyle are gaining more and more popularity every year. The most common equipment, which is found in every yard, can help you improve your health and “pump up” your body. One of these projectiles is the horizontal bar. The good thing about horizontal bars is that they are universal. Despite its accessibility, regular training on the horizontal bar is no worse than the gym; it will help you maintain a toned figure and look beautiful. Another stereotype is that such activities are definitely not suitable for girls. In order to find out where to start with the fragile half of humanity, “Championship” asked workout athlete Natalie Pashkof a few questions.
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What do classes contribute to?
Exercising on horizontal bars will help not just specific muscles, but the whole body. When you pull yourself up, all muscle groups are involved in the work: large (arms, back, chest) and small stabilizer muscles.
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Natalie Pashkof: “If you want to engage stabilizer muscles, you should work more with static variations of exercises. If the goal is to develop coordination, then you need to pay more attention to dynamics. Even if you do classic workout, that is, do regular pull-ups, push-ups, floor push-ups, squats, then still each combination of these exercises gives a complex load on the entire body.”
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Contraindications
This option of physical activity has a list of contraindications. Exercises on the horizontal bar are not recommended for people who have the following diagnoses:
- Protrusion of intervertebral discs;
- Scoliosis;
- Intervertebral hernia.
Osteochondrosis, and especially of the cervical spine, will most likely also be the reason for the presence of some restrictions in the training plan. In any case, before starting training you should definitely consult with a specialist.
An activity that suits everyone
Exercises on horizontal bars are universal; everyone can do them, regardless of age, gender or weight. The horizontal bar is a tool that will help you maintain health and strengthen your body. For a person who wants to start training, only physical preparation plays a role.
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“If we are talking about ordinary exercises on the horizontal bar, and not about preparation for competitions, then only the initial physical form of a person matters. A girl, even an overweight one, who was involved in some kind of sport before coming to workout, has a good muscular frame - it will most likely be easier for her than for a skinny girl who has never trained before.”
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Why are they needed?
Workout is a wonderful sport that is accessible and recommended to everyone without exception. Beginners perform the complex without any additional weights and spend a lot of time in the fresh air. As a result, workout allows you not only to improve body contours, increase endurance and strength indicators. Professionals who do not have enough body weight can use weights to increase their endurance.
Workout benefits everyone, and all thanks to a lot of advantages:
- These are loads that are equivalent to working out in the gym. They can easily replace cardio training.
- This is the best way to get the perfect shape without spending money on purchasing equipment.
Workout for a girl will help you get the perfect shape. - Such training has a positive effect on the condition of the spine.
- When performing difficult tricks, you can be charged with positivity from the fact that the results are high.
What is important to consider before training?
Workout (exercises on horizontal bars) gives the fastest results compared to other methods of training. It is enough to increase the load each time and do more complex elements.
“Exercising on the horizontal bars is a strength load. In order for a woman to look harmonious, every year she needs to increase the amount of strength training. If a woman wants to look young, fit and beautiful, she must have a powerful muscular frame. Few people know this, but it's true. Now I’m not talking about bodybuilding, but specifically about training at the amateur level, about ordinary physical education. You don’t have to participate in competitions, you just need to devote time to strength training several times a week.”
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When doing workout, it is not at all necessary to additionally pump up individual muscle groups - the abs, buttocks and others. On the contrary, in your free time it is advisable to do things that will be aimed at relaxing muscles after a workout - stretching, yoga, Pilates. Don't forget about the hitch. This is the most important part of training, it allows you to avoid injury and consistently improve your results.
Women's set of exercises on the horizontal bar
Chest exercises
Execution technique.
This is one of the most useful exercises for girls on the horizontal bar.
The starting position is as follows: grab the horizontal bar with your hands, place your palms shoulder-width apart. Next, slowly bend your arms, at the same time raising your body and trying to reach the bar with your chin. Once you reach the highest point, pause for two to three seconds and then lower down.
Number of approaches and repetitions.
The exercise is done in three approaches, and the number of repetitions performed in one approach is determined individually according to your physical capabilities. The main thing is the constant desire to increase their number.
Exercises for the abs
Execution technique.
Also extremely important, and, in addition, is a wonderful bonus to exercises on an incline board.
Starting position: grab the horizontal bar, place your palms shoulder-width apart. Slowly raise and lower your legs in front of you. Once you've done three sets, keep your legs straight in front of you for as long as you can manage.
Number of approaches and repetitions.
The lesson is carried out in three approaches. The number of repetitions included in one approach, according to the recommendations of the instructors, is 8 times; this number will be influenced primarily by the level of fatigue. A constant desire to increase the number of repetitions is necessary.
Stretching
Execution technique.
Hang on the bar for as long as possible, up to several minutes.
What muscles are involved?
This activity improves muscle and ligament stretching, the condition of the intervertebral discs, and is an excellent prevention of various diseases of the spine (for example, osteochondrosis).
Warm-up and stretching: important elements
It is important to separate these two concepts. Warm-up is aimed at increasing joint mobility before training and serves to warm up the muscles and avoid injury.
“Stretching is a static and rather painful activity where you need to hold a certain position for at least 30 seconds, and preferably up to two to three minutes. It is aimed at relaxing muscles without the help of various devices and specialists.”
Important: stretching should be the final part of the workout, after which it is advisable to rest. It is acceptable to stretch overly tense areas of the body directly during training, doing this between approaches - in this case, you should hold the position for 10-30 seconds.
You should learn how to do pull-ups for several reasons:
- development of the muscles of the arms and back, working out the shoulders;
- strengthening shoulder joints;
- a relief contour of the back, which emphasizes the thinness of the waist, making the figure even more attractive;
- straight posture;
- indirect use of the abdominal muscles;
- stable position of the spine, etc.
How can a girl learn to do pull-ups from scratch with naturally weak shoulder girdle muscles? Regular training and patience will do the trick. It is important to tune in to your goal, and a positive result will not be slow to show itself.
Where to begin?
The beginning will be difficult in any case, so there is no need to demand that you perform the exercises in their ideal form. As a rule, girls have rather weak arms, and most exercises in workout are aimed specifically at strengthening them.
“If you can’t do the exercise right away, you can start with the ones leading up to it, gradually moving on to more complex versions - this way the muscles will begin to “understand” what exactly is required of them.
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Instead of regular pull-ups, you can do something simpler, such as Australian pull-ups. This exercise is universal: both an overweight person, someone who has just recovered from an injury, and someone who has never played sports before can handle it.”
Watch the video on the official Street Workout YouTube channel.
Tips for beginners
A couple of recommendations instead of a conclusion:
- Do the warm-up and the workout itself from top to bottom: first the neck, then the shoulder girdle, arms, torso, hips/buttocks, calves, feet.
- Drink more water during exercise.
- Take breaks between exercises. If they are simple, 20-30 seconds will be enough, if they are forceful - from 1 to 3 minutes.
- You can take a protein shake with glutamine and omega-3 supplements. It will help the body recover faster after exercise.
- You can end each workout by hanging on the uneven bars; one minute is enough to start with – it’s good for the spine.
- Don't exercise every day. The body needs time to recover.
- Take your girlfriend or boyfriend with you. It's always more interesting in company.
- Customize ready-made programs for yourself. Everyone has different bodies and features.
By the way, workout training in combination with a healthy, balanced diet is already a sufficient condition for losing weight and maintaining a toned figure. Especially if you choose a successful program that suits you. In addition, it means more energy, more restful and sound sleep and a good mood.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
How to make it more difficult
Depending on your training goals, you can target specific muscle groups in different ways. For example, a very narrow position of the arms (up to the touching of the hands) will allow you to minimize the work of the back and increase the tension of the arms and pectoral muscles. But a wide hand grip will allow you to strengthen the work of the back muscles.
To speed up muscle gain, you can use additional weights. One of the most common systems is this: to begin with, 2.5 kg is attached to the belt and one approach is performed.
Further exercise cycles are performed in increments of +2.5 kg and reach up to 10 kg. Then you need to remove 2.5 kg after each approach. Pumping the back muscles according to this scheme will be very effective. This method of changing the load will lead to maximum muscle pumping and increase in volume.
For more experienced athletes, you can include one-arm pull-ups in your training program. This can be useful, for example, for those involved in mountaineering.
Did you know? Almost everyone knows that the Olympics were invented by the ancient Greeks, but only a few have heard that the participants in the first competitions competed completely naked. The word “gymnast” itself translated from ancient Greek means “naked.”
Workout equipment
It’s great that you don’t have to look for exercise equipment and go to the gym. It is only necessary that in the yard there is a sports ground of a new or old model - it doesn’t matter. Before performing complex elements on unfamiliar equipment, you need to check the practicality of the simulators.
Low horizontal bar
An accessible and laconic equipment - crossbars installed horizontally at different levels, designed for push-ups.
Classic horizontal bar
A horizontally mounted crossbar located at the optimal height for pull-ups. As a rule, the rod has a diameter of 28 mm. A person can hang on a horizontal bar, and with an average height, the height from the ground to the feet will be about 10 cm.
Bars
By beams we mean a pair of parallel pipes with a diameter of 28-30 mm. Depending on the distance between them, different muscles are pumped. A frequently encountered option is a distance of 50-65 cm. If the height of the projectile is 50-70 cm from the ground, then these are low parallel bars, and if the height is 120-150 cm, then these are high bars.
Swedish wall
Everyone is familiar with this projectile from childhood - it is a kind of ladder. Vertical elements - pillars. Between them there is a row of crossbars, installed horizontally at a distance of 40-50 cm from one another. The best option for achieving different goals is a combination of a wall bars and a horizontal bar; it is attached at the top with an indentation of 40-50 cm.
Bench
There are inclined and straight benches. This is the simplest exercise for working out the abs. In the head part there are persistent elements for placing legs or arms.
Exercises on the ground
Without using machines, you can do many different bodyweight exercises while on the ground or mat.
