What are the advantages of practicing horizontal bar?

What are the advantages of practicing horizontal bar?

What are the advantages of practicing horizontal bar? Horizontal bar is one of the most popular fitness equipment. You can see it in the community or in the park. Do you know the advantages of practicing horizontal bar? Come with me to see the benefits of practicing horizontal bar. I believe you will like this sport!

What are the advantages of practicing horizontal bar? What are the advantages of practicing horizontal bar?

（ 1）

In the process of practicing horizontal bar, you can exercise the muscles of arms, shoulders, abdomen and other parts well. For example, when you do pull-ups on the horizontal bar, you can exercise your back muscles, shoulder muscles, upper arm muscles and chest muscles.

② Enhance arm strength.

In the process of using the horizontal bar, both hands need to hold the horizontal bar as a support, which will bear part of the body weight. If you exercise regularly, you can strengthen your arms.

⑶ Enhance vital capacity.

Practicing horizontal bar can enhance cardiopulmonary function and vital capacity. It can also promote blood circulation and accelerate metabolism in the body. Regular practice of horizontal bar is good for cardiopulmonary respiratory system.

(4) help to grow taller.

When using the horizontal bar to practice pull-ups, the body is in a natural drooping posture, which can relax the muscles of the human back. The pulling process against its own gravity can promote the slow growth of bones, which is conducive to helping to grow taller.

⑤ lose weight

When you use the horizontal bar to do various sports, you can consume body heat and burn excess fat in your body, thus achieving the effect of losing weight. However, this method is more effective for overweight people.

⑥ Relieve the pain of bone spur.

When hanging the horizontal bar, because it is suspended, the spine will become straight and long, and the intervertebral space will become larger, which can reduce the compression of bone spurs on the nerve roots of ligament muscles and relieve the pain of bone spurs.

(7) Conducive to spine health

Hanging the horizontal bar regularly is beneficial to the health of the spine, can strengthen the increasingly relaxed muscle strength, and can improve the situation of frequent backache, scoliosis, disc herniation, hunchback, chest-containing, etc.

How to practice the horizontal bar

1. Hold the horizontal bar with both hands at a wide grip distance (palms forward), leave your feet off the ground, and your arms naturally droop and straighten.

2. Pull up the body with the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for a second so that the latissimus dorsi can contract completely. Then gradually relax the latissimus dorsi, let the body slowly descend until it is completely drooping, and repeat.

3. Inhale when pulling up and exhale when drooping.

4. When pull-ups, focus on latissimus dorsi, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground.

Pause time: 30 seconds to 60 seconds for each group.

Suggestion: If you feel pain in your forearm during the practice between groups, you can take a proper rest and wait until the pain is relieved before doing the training. Generally, two or three groups will do.

What are the advantages of practicing horizontal bar? 2 Six charms of horizontal bar.

It can relieve pain in the waist and legs.

When hanging the horizontal bar, the patient holds the horizontal bar firmly with both hands, so that his feet are completely off the ground and his body is free to hang. At first, you can do a small amount of hanging according to your own ability, hanging 2-3 times a day, each time 15-30 seconds. After that, you can gradually increase the number and time of hanging and move it if possible. The magnitude of the amplitude depends on the degree allowed by physical strength and pain. After 3 months, the degree of waist and leg pain will be reduced day by day, and the pain will disappear unconsciously.

Can make the body more flexible

Because of gravity, the movement on the horizontal bar can make the body stretch well and make the body more flexible. Grasp the horizontal bar with both hands, hang your body on the horizontal bar, leave your feet off the ground, and stretch and relax your jaw at the same time. This action can stretch the upper body well. Hold this position for 5 seconds at the beginning; With the deepening of exercise, you can persist for at least 30 seconds. Hold the horizontal bar tightly, which will make stretching easier. Follow your body's feelings, stretching doesn't need to be too intense, and you should enjoy the process of stretching your body.

Can exercise muscles

Practice horizontal bar. In this process, it can exercise the muscles of arms, shoulders, abdomen and other parts well. For example, when you do pull-ups on the horizontal bar, you can exercise your back muscles, shoulder muscles, upper arm muscles and chest muscles.

Can help you grow taller.

When using the horizontal bar to practice pull-ups, the body is in a natural drooping posture, which can relax the muscles of the human back. The pulling process against its own gravity can promote the slow growth of bones, which is conducive to helping to grow taller.

Can lose weight and lose weight

When you do various sports with the horizontal bar, you can consume body heat and burn excess fat in your body, thus achieving the effect of losing weight. However, this method is more effective for overweight people.

Can enhance arm strength

In the process of horizontal bar practice, both hands need to hold the horizontal bar as a support, which will bear part of the body weight. If you exercise regularly, you can strengthen your arm strength.