Pulling up on the horizontal bar. Training program for beginners. Benefits, weighted exercise pattern, rubber band

Everyone can make a training program for pulling up on the horizontal bar independently. A horizontal bar is an affordable way to do sports. It is in every yard and requires almost no investment.

The benefits of training on the horizontal bar

Exercises on the bar allow you not only to pump muscles, but also to improve your health. The horizontal bar is useful for those who have back problems. Exercise will help develop all the muscles and joints.

The benefits of exercising on the bar are great:

1. Classes on the horizontal bar allow you to achieve a beautiful and inflated back.
2. The horizontal bar strengthens the muscles of the arms, making them hardy and strong.
3. Hanging on a horizontal bar allows you to align the spine and reduce the load on it.
4. Thanks to exercises on the horizontal bar, muscles are stretched and become more elastic, which allows you to avoid many injuries in the future.
5. Exercises on the bar can build abs.
6. When exercising on the horizontal bar, a large amount of calories is spent, which makes it possible to reduce weight.
7. Stretching the spine and joints promotes flexibility.
8. Exercising on the horizontal bar is an alternative way to prevent back diseases.
9. After a busy day of work in a seated position, hanging on a horizontal bar can relieve stress on the spine and relieve tension in the back.

Advantages and disadvantages

Pulling up on the horizontal bar (the training program should be drawn up individually) has the following advantages and disadvantages:

Choosing clothes for training

Clothes for pull-ups on the horizontal bar should be comfortable and not hinder movement. From shoes it is better to use sneakers. The choice of workout clothing depends on the season and weather.

In winter, when choosing clothes, you need to consider the following points:

1. Don't dress too warmly. Exercise will keep you warm. It is better to use several layers of clothing (thermal underwear, T-shirt and jacket).
2. It is advisable to purchase thermal underwear for sportswear.
3. It is better to refuse cotton clothes, as a person will sweat during training, the fabric will get wet.Therefore, it is better to give preference to synthetics.
4. Remember to protect your hands with gloves. You must put a hat on your head.

In summer, you can wear cotton clothes with the addition of elastane. Men can train in a tank top and shorts or pants. Some people prefer to practice without a shirt. For women, choose a top or tank top and leggings or shorts. The girl also needs to pay attention to the choice of sports underwear.

When doing exercises on the horizontal bar, the hands sometimes slide off the bar. To avoid this, you can purchase special gloves for exercising on the bar. They can reduce the number of calluses and help you feel more confident on the bar.

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Training rules

The final result depends on the correct technique for performing the exercises.

Training rules:

1. Before starting a workout, it is worth doing a warm-up to warm up the muscles.
2. In the initial position, the body should hang straight. You can bend your back a little. Legs must be bent at the knees and crossed.
3. During pull-ups, you need to breathe correctly: on the rise - inhale, on the descent - exhale.
4. When doing the exercises, you do not need to throw your head back. This can damage the cervical vertebrae.
5. Hold the bar firmly.
6. You need to pull yourself up not with your hands and swinging the body, but with the muscles of the back.
7. Keep your chin over the bar during the pull-up.
8. The slower the exercise, the more efficiently the muscles work.
9. It is easy to pull up and lower to the original position.

For beginners, it is best to start from the hang, while increasing the time each time.

Hands will get used to the load and then you can move on to pull-ups. To improve the process, you can use various means (weighting agents, gum).

Warm up

Warming up is the main component of any physical activity. It helps to warm up muscles and joints and avoid further injury. The warm-up takes 5 to 20 minutes. In warming up exercises, you should pay attention to all muscle groups in turn.

Warm-up exercises:

1. Head rotation and head tilt in different directions prepare and knead the cervical vertebrae.
2. To warm up your hands, you can use hand swings in different directions and rotation of the hands. You can do 3 sets of 10-15 times.
3. Side-to-side and forward bends and torso rotations allow you to flex your core muscles.
4. To warm up your legs, swing your legs, work with a rope. To reduce the risk of muscle strain and ligament rupture during your workout, do a couple of stretching exercises after warm-up. It is necessary to linger during the exercise from 5 to 10 seconds, until a slight discomfort in the muscles appears.
5. Spread your legs shoulder-width apart. Alternately, you need to reach your right foot, center and left foot with your hands. Repeat 3-5 times.
6. Starting position: feet shoulder-width apart, hands on the belt. It is necessary to lunge forward with the right leg bent at the knee. In this state, stand for 3-5 seconds. and return to the original position. Repeat everything with the left leg. The number of repetitions is from 5 to 10 times.
7. Put your feet shoulder-width apart. Place your arms along the body. Do swinging movements with your hands 25 times forward, 25 times back.

Pulling up on the horizontal bar: women's set of exercises

Pulling up on the horizontal bar (the training program should depend on the gender and age of the practitioner) is useful not only for men, but also for women. As a result of classes, girls acquire a beautiful posture, firm breasts and a pumped up abs. Exercises on the horizontal bar will help you get rid of extra pounds. But do not forget that 20% of losing weight is sports, and 80% is proper nutrition.

Exercising on a horizontal bar for girls is different from men's exercises.If for men the priority is to pump up the body, then for women it is important to make the figure slim and fit.

Exercise for the chest:

• on the crossbar, place your hands shoulder-width apart and firmly grip the bar. The legs are crossed and bent at the knees behind;
• slowly start pulling up, trying to reach the bar with your chin;
• at the very top, fix the position for 2-3 seconds;
• slowly lower to the starting position.

To strengthen your back:

• it is necessary to hang on the horizontal bar for 10-20 seconds;
• rest for 30 seconds;
• do the exercise several times.

For the press:

• grasp the crossbar with your hands at a shoulder-width distance. Legs are straight;
• without bending, you should raise your legs and fix it for a couple of seconds;
• return to starting position.

Exercise for the press:

• hands shoulder-width apart grab the bar;
• raise the legs bent at the knees to the stomach and fix for a few seconds;
• lower slowly.

Exercises for the lower back and lateral abdominal muscles:

• take the bar with your hands. Hands are shoulder width apart. The legs are bent at the knees;
• it is necessary to make smooth turns to the right and left.

All exercises are performed in several approaches, depending on the level of the woman.

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Pull-ups with elastic band

Pulling up on the horizontal bar, the training program for which has a lot of different exercise options with additional objects, makes it possible to comprehensively affect the muscles. The elastic band when pulling up on the horizontal bar allows you to diversify and make your exercises more difficult.

Features of classes:

1. In the process of exercising on a horizontal bar with an elastic band, more emphasis is placed on the muscles of the chest, arms and back.
2. Elastic band exercises are great for beginners as they reduce the stress on the arms.
3. Sometimes a person does not have the strength to do the last exercises in the program. And the elastic band at the final stage will reduce the weight on your hands and help you do a couple of control exercises.
4. The elastic band works like a spring. She pushes the body out.
5. During stretching, you can actively use an elastic band.

All common pull-ups can be done with an elastic band. It needs to be fixed to the bar.

Exercise:

1. You need to grip the bar so that the tape is in front. The arms remain straight.
2. You can insert your feet or knees into the loop.
3. The pull-up is carried out until the chin touches the bar. You need to linger for a few seconds.
4. Lower to the starting position.
5. Do several approaches. For efficiency, you can change the grip of the bar.

Weighted pull-up

With frequent activity on the horizontal bar, the body gets used to the stress. And in order to further achieve results, you can take various weighting materials. However, not everyone can use them.

Safety technology:

1. Weights put a lot of stress on the spine, so you need to do all the exercises correctly.
2. Any sudden movements should be avoided. All actions should be fluid.
3. When pulling up with weights, do not bounce.

The following are used as weighting agents:

• vest;
• weights on the legs;
• weight;
• backpack with various contents.

The best option would be a vest, as it does not compress the spine.

All exercises are performed as with a regular pull-up in several approaches with breaks. Each time you can change the way you grip the bar and the distance between your arms, so that the muscles work more intensively.

Workout program for the week

Exercising on the horizontal bar is a good power load. The effectiveness of training is influenced not by the number of times a week, but by the quality of training and the correctness of the exercise. It is best to train every other day, since muscles do not grow during exercise, but during rest. It is desirable that the lesson does not exceed 60 minutes.

Training program for 7 days for pulling up on the horizontal bar:

In the first 2 days of training, the load should be greater than in the following days. This is done so that the muscles have time to recover.

Contraindications

Before exercising on the horizontal bar, it is necessary to consult a doctor, as there are contraindications. For some diseases, you can perform a specific set of exercises.

You cannot do exercises on the bar when there is:

• intervertebral hernia;
• osteochondrosis in acute form;
• scoliosis;
• joint diseases;
• being overweight;
• diseases of the musculoskeletal system (kyphosis, lordosis).

Those who have recently had sprains and ligament tears should wait with exercise.

The training program for pulling up on the horizontal bar must be selected taking into account physical capabilities and health. All exercises must be done gradually so as not to harm the body.

Author: Julia Winters

Article design: Oksana Grivina

Video about pull-ups on the horizontal bar for girls

Tips for girls on how to learn to pull up on the horizontal bar: