Lesson on the bar - a great way to build muscle

You want to have broad shoulders, big back, strong hands and do not know where to start? There is a simple way to achieve this without a visit to the gym. You can just start practicing on the horizontal bar.

Such a load - is a great way of training the body, which is suitable for beginners. Even one session on the bar is able to increase strength and overall physical condition of man.

What is so useful to the horizontal bar

Horizontal bar means working with her weight. Those athletes who have achieved good results, can conduct their activity on the bar with the extra weight in the form of weighting or special attachments vest.

In the first place, due to the fact that the exercises have to hang on the bar, pulled the spine and corrects posture. This is very useful, especially if you lead a sedentary lifestyle.

If you do not have the task to build muscle, but just want to straighten his back or pohrustet vertebrae - employment on the bar once in 4-5 days will help you to deal with it.

Make wider shoulders and shakes back

Look at those who are actively engaged in gymnastics on the horizontal bar - they all have a thin waist, broad shoulders and a triangular shape, which is the standard of male beauty.

Of course, one lesson on the bar does not make you just the same athlete, because it needs to conduct regular training. If you can add a pull in your daily schedule, you will not work a month, as you grow up.

How to achieve results

First you need to create the right program, following which you will gradually approach the desired result. Basically, if you do not consider the various gymnastic and acrobatic movements, the exercises that you can perform on the bar, not so much. But at the same time each of them very effectively.

If you are just starting to reduce his life to the sport, the next on the bar training program will suit you:

1. Chin easy grip. With this exercise complex exercise the muscles of the body from the waist up. The main burden falls on the latissimus dorsi and forearms.
2. Pull-ups for biceps reverse grip. To make your hands stronger, you can perform such tightening. Do not worry, will not only strain the muscles of the hands, but also back. So do not be afraid of that hand pumped up and the rest of the body will be thin.
3. Ups feet. Excellent training exercise for the press and forearms. The abdominal muscles are tensed when lifting legs. Meanwhile forearm work in statics, trying as much as possible to stay on the horizontal bar.

This program is training on a horizontal bar includes a number of exercises in 3-4 approaches. The number of times should depend on the level of training of an athlete, but will work optimally in an amount of 10-12 repetitions.

Gradually increase the number of pull-ups

Try to carry out such activity on the bar for beginners and you will feel how much you need to increase or decrease the load. If you pull-up 12 times in all approaches and exercises without any problems, try to increase that number to 15.

As soon as you will be able to catch up to fifteen times in all approaches, you can migrate to the use of additional weight. Performing exercises on the bar, it is possible to hang additional weight on the legs, chest or back.

You do not have to buy special belts or jackets - just take an ordinary briefcase with two strong handles. Hang it on yourself and exercise. Just do not hang as it is done by ordinary students, and it should be located on the part of the breast and touch it.

Tips for beginners

Even if you feel that you have strong forearms, try to wear gloves in training. Their main task - to protect your hands from friction with the bar, which leads to the formation of calluses that to anything.

If you have sensitive skin, then pulling up without gloves can cause injuries due to corns gap. And if this happens, you can not do before the wound is not fully healed.

If you can not hang long and fingers unclenched themselves, try to use magnesium. It is sold in powder form in any sporting goods store. Quite a bit to put on the surface of the horizontal bar and hand with or without gloves, to significantly extend the life of Vis on the bar.

You do not need to swing

Try to do all the movements smoothly and slowly. You do not need to be pumped from side to side, as should be tightened at the expense of muscle and not because of inertia. Lower the legs down and relax them during the execution of pull-ups. In this position, hold them until the end of the approach.

No need to lift your knees up, try to throw up. The smoother will be your body at the time of exercise, the better will be worked back muscles, shoulders and arms.