Ср, 11 янв 2017 Автор: Юлия Еркова
For most people, from a young age, the horizontal bar is associated
with pull-ups, various coups, lifts and other
tricks yard “athletes”. In fact, the horizontal bar is
excellent projectile for gaining a healthy back and spine
beautiful posture, strong corset and a healthy body.
Contents
Forming a beautiful posture, press, strong back and arms –
use of the bar for different muscle groups
To gain a beautiful wide back will be the best assistant
horizontal bar. In the formation of the relief of the torso and the back is difficult to come up with it
worthy replacement in the form of conventional exercises or simulators.
Ordinary pull-ups can be performed with different hooks,
however, it is the classic wide or medium palm grip from
most effective for pumping back. By doing
elements should be followed by the elbows – they should be sent to
side, but not inside. Even more effective have
pull-ups for the head with a wide grip.
When using a horizontal bar dreams of big and pumped shoulders
will remain dreams. The crossbar can only weakly load
front and middle shoulder muscles. The back muscles can be slightly
bleed narrow rear grip when tightening, however
performance will not be too noticeable.
There is no doubt about the hands – the lessons on the bar strengthen and
Absolutely all their muscles are involved in the work, including even
three-headed humeral. That is why gymnasts or lovers of the bar
always have strong hands.
The abdominal muscles are another area that gets a load when
occupations on a horizontal bar. And even the usual exercises on the hands,
for example, pull-ups indirectly engage muscles
press. There are also special exercises to press on
the crossbar, such as tightening the socks in the slat, raising
bent legs at the knees to the chest that are performed at the moment
hanging out
Use of the bar for women, men and children
Physical exercises on the horizontal bar are useful for everyone: for women and
for men, and for children. But for each category of people horizontal bar
plays a certain role.
Women do not often choose the crossbar as the main projectile for
their workouts. And those who use the horizontal bar, get a beautiful
posture, the ability to lose weight and quickly pump up the press. Significant
some women are engaged in sedentary work, with the most simple
pull-ups are able to relax the spine – after exercise it
drawn out, the tension that accumulated during the day,
completely removed from it, and posture is normalized.
Using the crossbar as a projectile for pumping the press
helps girls quickly burn calories and lose weight.
Pulling legs to chest is one of the most effective exercises for
newbies The main thing is not to forget to make comprehensive programs and
eat right to lose those extra pounds.
For men, pull-ups on the horizontal bar are usually familiar.
business, especially for those who lead an active lifestyle or
athletes. The use of the bar for men is enormous, including:
• strengthen the spinal muscles;
• physical fitness;
• strengthening the spine;
• Vis increases stamina;
• Tightening with a narrow grip makes hands strong;
• pull-ups with a wide grip develop the back.
Each type of exercise is able to carry its particular benefits.
for the body.
For children who always hump when doing home
assignments, sitting at the table, playing the phone, looking at the TV,
exercises on the bar will be the best prevention of problems
with posture and spine. To prevent the development of various
pathologies with the spine, the child is desirable from an early age
instill the desire to engage in the bar. Need to start with the usual
hanging, which will straighten the spine, strengthen muscle groups
back, press, arms, improve health. Force children
it is not necessary to pull up immediately, usually the first time it is given to them
difficult, especially if physical training is completely
missing.
Use of a horizontal bar at various diseases
If we consider the issue on the part of medicine, the use of the bar
is primarily in the prevention of diseases such as
osteochondrosis and scoliosis. This is due to recovery in
the process of occupying capillaries and vessels that restore
normal nutrition of the spine. Elementary VIS is not capable
only быстро распределить нагрузку между позвонками, но и
normalize blood circulation in the body, stretch and remove
tension with muscles after physical exertion and just favorably
affects the back of a person.
With existing complications in the form of erasing tissue in
intervertebral discs are necessary stretching the back. Daily
classes, even just a few minutes hanging per day can reduce
load on damaged areas and return lost natural
spinal curvature.
With the existing intervertebral hernia do exercises on
horizontal bar allowed only to people in the first stage
diseases. Since vis is able to increase the distance between
vertebrae, horizontal bar fits positively into the daily schedule
the sick. However, prior consultation with your doctor
regarding employment does not hurt.
When correcting posture due to lordosis, it is necessary to avoid
прогибов по время hanging out Hang should be smooth, so that the back does not
bent over.
Hypodynamia – a progressive disease of modern times. Everything
more often people become lazy, lead a sedentary lifestyle. But
they forget that passivity may be the cause
the emergence of many diseases, and physical exercises with ease
replace many drugs, be the prevention of disease and
way to increase immunity.
Maintain a healthy mind in the body can even be normal, but
регулярной зарядкой или висом на horizontal bar.
Use of the bar: important factors and rules for implementation
exercise
To improve the efficiency of classes and to avoid
вреда организму во время выполнения exercise на horizontal bar, следует
know how to properly implement them. Help in this major
regulations:
1. You must first do a warm-up for
warming up all the muscles.
2. Hold the crossbar should be a direct grip, having
arms with shoulder width.
3. Мышцы ног, рук, плеч и спины во время exercise не должны
be tense.
4. If possible, try to keep your head steady,
directing the gaze straight ahead.
5. Avoid sudden movements, do not jump, letting go
crossbar. You must first calculate the height
rungs based on your own height so that upon completion
Exercises could go down gently on socks.
In addition to the basic rules, the presence of chronic
diseases. Those people who have joint problems,
it is advisable to visit the doctor beforehand and get his approval
на проведение занятий на horizontal bar. In many cases, the crossbar
can worsen the condition of the body with such
diseases.
In order to gain fitness, increase the threshold
endurance and strengthen many muscle groups should be applied
комплексы exercise на horizontal bar.
Conventionally, all the exercises on the bar can be divided into two
main groups:
• simplified visas – they are used for the most part in
as a workout for training and warming up the muscles;
• strengthened vysy with an exercise stress.
In the light group, the following exercises can be applied:
1. Hand movement – in this exercise, the body must find
under full control. Keep the torso should be smooth, avoid
rocking. During the execution you need to strain as much as possible
the muscles of the buttocks and back, holding the arms slightly bent.
2. Swinging legs – the position of the body when performing
try to fix as much as possible, should work exclusively
legs, moving forward and back. You can alternate swinging with
the image of walking on weight.
3. “Swing” – an exercise in which the work is included
torso. It must be rocked in all directions.
4. Circular leg rotations – the body should be kept straight again.
and make smooth, steady movements around the legs.
5. Circular rotation of the body – similar to the previous one.
an exercise in which you need to work the body, not feet.
In the transition to the complicated stage will need such
exercises:
1. Pulling up and hanging are necessary for strengthening the muscles of the hands and
backs.
2. Raising the legs while hanging – this exercise will help to pump
мышцы брюшного press. To make the results tangible, you should
try to reach your feet to the crossbar.
3. Hanging with leg movements like riding a bicycle. With
torsion of the imaginary pedals of the bike on weight are included in
work thighs and gluteal muscles.
4. Exercise on statics – while hanging it is necessary to hold
the angle of 90 °, the lighter element for the first time is the angle of
45 °.
The horizontal bar brings even more benefits to the body during alternation
dynamic and static training on it. Should not give away
preference only to the most difficult elements – so it can be overloaded
your spine and harm the body. It is best to alternate
exercises of varying difficulty for even distribution
load throughout the workout.
Полезные советы для облегчения выполнения exercise на
crossbar:
1. If the muscles are inelastic, then exercise for the body
will be given with difficulty. Therefore it is very important to devote some
time before or after exercise stretching.
2. Water helps the body to gain strength, as it is
source of energy. If you drink plenty of water during workouts, then
the necessary balance in the body will be maintained, and therefore
and the effectiveness of classes to increase. To complete the work
the body requires still water.
3. Proper nutrition is another positive factor
enhancing the effectiveness of classes. The diet that is under
control will make the body more resilient and will also help
get rid of extra pounds – aggravating factors at
occupations on a horizontal bar.
4. Leading an active lifestyle can develop positive
atвычки и проще относиться к любого рода физическим занятиям.
You can move longer, walk, walk, swim, play mobile
игры на atроде или дома.
5. It is necessary to control the level of sugar, which is the main
source of energy for the brain. Его избыток atведёт к образованию
fat, and the lack of constantly haunting fatigue. These factors
are reflected in the vitality and endurance of the body,
которые немаловажны at проведении занятий на horizontal bar.
