Hanging the horizontal bar is an action that everyone can play for a while but cannot last for too long. Most of this is caused by people's insufficient strength, and some is caused by incorrect methods and postures. So do you know what the correct method and posture of hanging a horizontal bar is?
1. Initial action
Hold the horizontal bar tightly with both hands, palms facing outward (that is, the palms face the outside of the body). When the body is suspended in the air, the knee joints remain slightly bent and the ankle joints cross each other. Keep your head centered and in line with your spine. Keep your hands shoulder-width apart.
Action requirements: Pull the body vertically upward until the upper part of the chest is at the same level as the horizontal bar. This is the end of the concentric training phase of this exercise. Then, fully stretch the knee joints, allowing the body to move downward and return to the initial state (this is the end of the eccentric training phase).
2. Pull-ups with a wide grip in front of the neck
This method is a relatively common exercise method, focusing on the latissimus dorsi and shoulders. Muscle group, both arms are hanging on the single bar. The distance between the hands is basically the same as the shoulder width. Hold the crossbar tightly with the forehand to relax the lower back, fully stretch the latissimus dorsi, and naturally straighten the two calves.
During the process of pulling upward, concentrate the contraction force of the latissimus dorsi, bend the arms to drive the body upward, so that the horizontal bar touches the collarbone in front of the neck, and then stop for 2-3 seconds. Then exhale, control the contraction of the latissimus dorsi, and slowly lower the body to the starting position. Then repeat the exercise.
3. Pull-ups with wide grip behind the neck
The method is basically similar to that in front of the neck, but the strength requirements will be higher. When it can be completed successfully When doing pull-ups in front of the neck, you can try to practice pull-ups behind the neck. The difference from the pull-ups in front of the neck is that when doing pull-ups, make the horizontal bar contact the back of the neck, pause for 2 to 3 seconds, then restore it, and then repeat the action.
The body roll mainly exercises the abdominal muscles and the biceps brachialis of both arms. When practicing, make full use of the lever principle, press your head back, and use steady force on your waist and arms.
Beginners can start with pull-ups to exercise arm strength, and then practice hanging bar end abdominals. At the same time, they can also assist in sit-ups to increase abdominal strength.