Pulling up on the bar: what and how to correctly perform

In order to make your body beautiful and strong, not necessarily to buy expensive exercise equipment or overall record in sports clubs. After all, almost every yard or near the house there is a horizontal bar! And if not, then it is quite possible to build itself - there is nothing complicated in its design. Strength exercises on the horizontal bar are available for everyone, then, depending on the species, can get a particular effect. It is well known that due to their arm muscles become stronger, but it is not the only advantage of the crossbar.

Pulling up on the bar to increase the growth of

With the help of this simple gymnastic device is quite possible to get a little higher. To do this, there is a specially designed exercise: you have to catch up, and then sharply down. It also helps easy hanging on your hands. Hang one approach is necessary not less than one minute, and after the break once again jump on the bar. Total recommended to perform 5 sets at a time. Also hanging on the bar, you can take turns body, 30 times in each direction.

on the horizontal bar exercises for the relief press

Crossbeam is excellent for strengthening the abdominal muscles. For a faster and better effect, stick to proper technique. First you need to hang on the bar, and then raise straight legs up as far as possible, then lower them down while being careful not to bend at the knees. Average pulling up on the bar also contributes to this objective, but compared with the previous method in this case, the process will not happen so quickly. Anyway, your abs from the regular classes will be much stronger and vividly.

Pulling up on the bar - do your back strong and broad

It is best suited for this purpose, the average direct grip. Grasp the bar arms so that the distance between the brushes equal to shoulder width. Thereafter, arch your back and cross your legs. You should try to catch up so that the top of the chest touching the crossbar, and the lowest point of his hands were fully extended. If you use a reverse grip, then in such a way on the back can be developed lats. This exercise is similar to the preceding one, the only difference being that the palms facing the body.

Pulling up on the bar for strong broad shoulders

For this purpose, we use a straight narrow grip. He is best suited for the development of shoulder muscle. It is necessary so to take up the bar to a distance as small as possible between the hands. After that flexes back and tightened, while trying to get to the bottom of the crossbar of his chest. If you perform this exercise reverse grip and make it not completely (partially), then it will be to train biceps.

Pulling up on the bar for "swing" biceps and triceps It also uses a narrow grip, but not direct, but the reverse. In this case, you should try to connect the edges of the palms together, and it is recommended to look at the hand when tightening. At the beginning of the exercises you need to focus on your shoulders and shoulder blades. They need to pull back and to bring together the blades. At the top, try to touch the breast of a horizontal bar and more feasible to bend back. Over time, a set of exercises you can turn outputs on the bar. Such tricks are not only enrich and complement the training, but also make your muscles strong and unusually strong.