How to build abs on a horizontal bar: 5 effective exercises for beginners

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The result will be noticeable after a couple of months of regular training.

Why you should try classes on the horizontal bar

You can swing the press not only on the floor, lifting the body from a prone position, but also hanging on the horizontal bar. This projectile is great for both male and female training, and pumping is carried out on it more efficiently than other methods due to a significant range of motion.

The horizontal bar is available on any training ground: street or gym (even a football goal in the yard is suitable as a crossbar). You can also buy it in a sports store at a price of 1,000 rubles and use it at home.

What you need to know if you have not used a horizontal bar before

Before starting the exercises, remember a few simple rules and warm up.

Simple rules

1. Directly during training, exhale when you tighten your muscles, and when you relax, inhale. Correct breathing is necessary so that your heart does not overwork and your muscles contract as much as possible. However, as an exception, during high-intensity work (for example, when you do a "bicycle" on the horizontal bar), you can set your breathing to a different rhythm. The main thing is to stick to it throughout the exercise.
2. Exercise without jerking or swinging. It's not the number of reps that matters, but how you feel your muscles. If the body sways as you move, have someone support you from behind behind your back. To avoid injuring your spine, get down from the horizontal bar slowly and in no case jump off it!
3. If your hands slip, wear gloves (such as mitts) or apply magnesia to your palms. In the case when the hands are tired before the press, use special straps: they are wrapped around the crossbar and the arms are threaded through the loops. But do not get too carried away with the latter, as the grip also needs to be developed.

Warm up

Warm up your lower back first. Bend forward and backward and sideways until warmth spreads down your back. It will not be superfluous to do swings with your hands, rotations with your hands, squats, and also hang on the horizontal bar for as long as possible.

5 abs exercises

There are many exercises for developing abdominal muscles for both beginners and experienced ones. The life hacker has selected the most simple ones for you - a beginner with not yet strong muscles can cope with them. Thanks to this exercise, your belly will become more toned a couple of months after starting regular workouts (of course, provided that you stick to a proper diet at the same time).

At first, complete the elements as many times as you can. Focus on the numbers below, but don't count the repetitions. Instead, concentrate on exhaling as you move to break through the muscles as much as possible. Alternate between five different exercises continuously as your abs recuperate in seconds.

1. Simultaneous lifting of the knees

Raise both knees to your chest (as high as you can) 12-15 times. This exercise mainly uses the lower press. Then skip to the next exercise or rest for 30 seconds.

2. Alternate knee lifts

This is an exercise to train your oblique abdominal muscles. Raise only one leg to the chest: first the left, then the right (the order in this case does not matter). Do 12-15 reps on each side.

3. Bicycle

Raise your knees alternately, as in the previous exercise, but do it without pauses. As soon as one leg reaches the top point, start moving the other. Do 25-30 of these movements.

4. Frog

Favorite exercise of legendary actor and director Bruce Lee. Bend your knees and pull them as high as possible, trying to lift them up to the chin (at first it will only work up to the abdomen or chest). Sag in this position until you feel a burning sensation in the muscles. Then slowly lower your legs. Repeat 20 times. The exercise is not easy, but it loads the abs well.

5. Twisting

Connect your legs in the hang and gently lift them, moving them alternately to the left and right (but not in front of you, as in the previous exercises). Lower your legs, holding them with abdominal muscles and not relaxing in the lower position. The oblique abdominal muscles are actively involved in this exercise. Work them through to failure.

After completing the first set of these exercises, rest for 1–3 minutes and start repetitions again. In total, you need to master 2-3 such circles.

Work your abs in this way 2-3 times a week (with a break between sessions of 2-3 days), gradually increasing the number of repetitions of each exercise and the frequency of training.