Exercising on the horizontal bar helps to form a beautiful torso and seriously increase the athlete’s strength. Classic pull-ups can be supplemented with acrobatic and strength exercises. Even a beginner can perform such light elements on the horizontal bar if he prepares correctly. The peculiarities of training with little experience are in the gradual increase in strength and adherence to execution technique.
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"
Disadvantages of this pull-up scheme
The given pull-up program is not suitable for those who can do pull-ups only once or not at all.
And there are a lot of such people. This scheme does not in any way solve the problem of a person who wants to do at least one pull-up. To learn how to do pull-ups, you need special techniques and exercises.
Not less important !
There is not a hint of exercise to counterbalance the impact of multiple pull-ups on the muscular system. And, for some reason, many people think that such an exercise is push-ups!
