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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
On the crossbar, you can not only pull yourself up.
Modern sports grounds with a surface and a variety of gymnastic equipment are great. But what if there is only a lonely old horizontal bar next to your house?
Fortunately, you can do more than pull up on the bar. We will show you a workout that will perfectly pump your back and arms, and even your abs with hip flexors. In a word, it will perfectly load the entire upper body.
How to do a workout
Do the following exercises the specified number of times:
- Pull-ups - 8-10 times.
- Knees to the chest with a turn to the side - 12-16 times.
- Push-ups from the horizontal bar - 10-12 times.
- Holding the corner in the hang - 30 seconds.
Perform movements in a row with minimal rest - as long as necessary so that you don't fall off the bar in the middle of the set. After finishing holding the corner, rest for 2-3 minutes and start all over again. Perform 3-5 circles, focusing on well-being.
It is not scary if in some of the circles you cannot complete the approach. For example, instead of 10 pull-ups, you will do 8 or even 6. The main thing is that you give your best and do the exercise almost to the point of muscle failure.
And take chalk with you: it will give you a secure grip and help you complete more reps without slipping off the bar.
How to do exercise
Pull-ups
Perform pull-ups in the classic technique: with a straight grip shoulder-width apart, without swinging and jerking.
Keep the body rigid and tense, do not stretch your chin to the horizontal bar when your strength ends. Lower yourself back down smoothly and under control - do not fall sharply so as not to injure your shoulders.
If you do not know how to pull up yet, replace the exercise with an eccentric version: rise with a jump, and lower for 5-6 seconds.
Knees to chest, turning to the side
Hang on a horizontal bar, tighten your abs and tilt your pelvis back - imagine pulling your pubic bone towards your navel. From this position, pull your knees up to your chest while twisting them to the side, as if you are about to reach your shoulder.
Smoothly lower your legs down and repeat the bunch of movements in the other direction. If this is too difficult for you, do regular knee-to-chest pull-ups, without extra twisting.
Push-ups from the horizontal bar
Take a position in support on the horizontal bar. You can use a force exit for this, a rise with a roll over, or crawl, resting your feet on a column.
Bend at the hip joints so that your legs go forward beyond the line of the horizontal bar, and the body resembles a tick. Bend your elbows and lower yourself until your upper abdomen touches the bar.
Squeeze yourself up and repeat again.
Holding the corner in the hang
Hang on a horizontal bar and raise your legs to a right angle with the body. Straighten them at the knees and lock in position for 30 seconds.
If you can only hold out for a few seconds, bend your knees to a right angle - this will make it easier to maintain the desired position.
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