Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
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Primary muscles - iliopsoas Additional - rectus abdominis Difficulty - medium
Is it possible to pump up on the horizontal bar?
There are several points of view regarding this issue. The short answer is yes, it is possible. However, it all depends on what
what a person means by the word “pump up”.
When working out on the horizontal bar, you cannot acquire the volume of Arnold Schwarzenegger. But it is quite possible to dry out or give body relief. In addition to pull-ups, you can perform other exercises on the court that will help strengthen your abs, develop a strong grip, and pump up individual muscles. Proper preparation of a training program is the path to success.
Benefits of classes
During training, a complex effect occurs on the muscle group of the upper and lower abs. The load depends on the weight of the human body - the higher it is, the more difficult the exercises are. The emphasis is on the rectus abdominis muscle; the oblique and auxiliary muscles of the hands, shoulders, back, and lower extremities are also involved.
The result of the exercises will be sculpted cubes in both parts of the abdomen, which is difficult to achieve even for experienced athletes with regular training.
The effect of lifting the legs on the horizontal bar: the torso is in an extended position, and the muscular load is added in the “negative” part, when lowering the limbs. By adding training to the upper abdominal and oblique muscles, you can make your muscles stronger and your abs more defined. Developed abdominal muscles will help in performing complex tasks - deadlifts and squats with a barbell, improve performance in sprinting, and adapt the body to significant volumes of training loads.
How to gain weight using a horizontal bar
For good muscle growth and weight gain when exercising on the horizontal bar, a well-known rule applies - a calorie deficit. You need to consume more than you burn during training. It is also worth including more protein and carbohydrate foods in your diet. At the same time, the consumption of baked goods and sugar should be reduced. When training, you need to drink more water, as it normalizes metabolic processes in the body.
To gain weight, you need to follow a daily routine. It is advisable to go to bed before 23.00, and it is better to devote 8-10 hours to sleep. Exercising every day is acceptable if the program involves pumping up various muscle groups
groups. In any case, for beginners it is better to exercise 3-4 times a week. At the same time, for better weight gain, short (up to an hour) but highly effective workouts should be performed. It is better to eat up to 5 times a day in small portions. The dosage interval should be 2-3 hours.
Reference.
After training, you need to replenish your energy supply as quickly as possible. You can close the “protein-carbohydrate” window with foods rich in easily digestible protein (chicken eggs, cottage cheese) and fast carbohydrates (banana with yogurt is perfect).
A little about the correct technique
What muscles are in pull-ups on the horizontal bar?
more involved? There are quite a lot of them - the latissimus muscles, lower trapezius, biceps, triceps, forearm muscles and several other small muscles. Improper execution of the exercise not only reduces effectiveness, but also increases the risk of injury. The first point is breathing. Hanging in a free state, you should take air into your chest. When pulling the latissimus dorsi muscles, you should exhale smoothly. When lowering down, you should inhale again. Effort – exhale, relaxation – inhale. Thus, lowering down is one repetition.
The legs are an important part of the pull-up. Jerking and dangling are not allowed. When performing pull-ups on a wall bar, you should cross your legs for comfort. If there is enough space, then ideally they should be straightened. When moving up, the whole body is tense
. This way you prevent swaying and increase the effectiveness of the exercise.
You should not make sudden movements when doing pull-ups and try to somehow lift your chin over the bar on the last repetition. Do not twist your whole body, if your arms are still holding, then perform an incomplete pull-up
in strict technique. This way you can achieve a better response from the back muscles.
Clue.
To increase pull-ups, you can use the “Vietnamese style”.
It involves resting after the approach, hanging on each arm
.
This will allow you to add a few more repetitions. But in order to use it efficiently, you need to have a strong grip
and well-developed forearms.
Tips for hanging leg raises.
Raise your legs as high as possible. It is not enough to raise your legs to parallel level with the floor. You need to raise your legs higher. The abs are actively engaged in work only after completing ¾ of the movement, so if you raise your legs only to the level of the horizontal line, then you simply will not allow your abs to work normally.
At the top point you need to do a slight twist with your pelvis. That is, you lift your legs as much as you can due to the force of the press, and at the highest point you help slightly with your pelvis. Thus, the abdominal muscles receive a control load at the top point.
There is no need to be afraid of slightly bending your legs back before starting the exercise. This simple trick will give you a little momentum to go through those ¾ of the movement where the press has not yet engaged.
You don't have to lower your legs all the way down. This way the exercise will be much harder, but the result will be much better!
You can rotate your knees to the right and left as you move up. This option takes the load from the rectus abdominis muscle and gives it to the oblique muscles. In my opinion, this is already extreme, although not everyone thinks so.
Mass training program
Several types of pull-ups should be included in your weight training program. Muscles work in each of them
differently. Thanks to this, you can get not only a wide back, but also pumped up arms.
Wide grip pull-ups
Allows the latissimus dorsi muscles to be more involved in the work. To start pulling up
, you need to place your hands wider than
your shoulders
, straight grip. When pulling up, the elbows go to the sides.
Close-grip pull-ups
There are some differences here. Hands are placed with a narrow grip, fingers pointing back. Narrow overhand grip
designed for pumping biceps. To isolate the muscle, it is worth rounding your back, thereby relieving some of the load from the latissimus muscles. When performing the exercise, you should not fully extend your elbows, as in other grips. This is necessary so that the biceps are in tension all the time.
Parallel grip pull-ups
To perform these pull-ups you will need a handle bar. This exercise can be done on the parallel bars with your legs tucked. When doing pull-ups, your head should move freely over the bar. In addition to the back muscles, they allow you to work the brachialis and forearm muscles.
How to combine exercises for muscle growth
It is better to combine the listed exercises with others. In addition, wide-grip pull-ups should be done during training aimed specifically at developing the back.
VARIETY OF EXERCISE
1) Raising the legs on a vertical bench - the difference is that the arms do not hang on the crossbar, but rest with the elbows on the soft side supports. Legs are slightly bent at the knees to minimize muscle tension in the lower back.
2) Hanging knee bend – performed if the exercise is difficult or to further shorten a tired muscle. At the top point, raise your knees above your hips, pausing for a second.
3) Raising the legs with rotating the body - everything is similar, only the knees turn to the side, raising the hips, including the transverse, internal and external oblique muscles in the work.
4) High leg raise - a difficult version of the exercise; at the end point of the movement, the legs should touch the crossbar.
5) Raising your legs on special fabric straps - if you have pain in your forearms, injured palms or aching elbows, hang on thick fabric straps, they will help you perform abdominal exercises without loading your forearms.
Recommendations and tips
Let's list the basic tips and tricks that will help you gain muscle mass faster.
- Increase your daily caloric intake.
- If your muscles are tight or sore, take an extra day of rest.
- Don't focus on quantity, focus on quality.
- Don't forget about the progression of loads.
- If it gets too easy, use weights.
Choice of weights
When the number of pull-ups performed has exceeded 15, it makes sense to include weights in your training. This will allow you to better work out your back muscles, which have already adapted to the usual load of your own body weight.
Regular backpack
For the initial stage of working with weights, a regular backpack is suitable, in which you can put dumbbells or place a bottle of water. The optimal weight of such homemade “equipment” is no more than 6 kg. A heavier backpack will pull you back, causing discomfort and disrupting your technique, which can lead to injury.
Weighted belt or vest
A belt for additional weights is a device that is fixed on a belt, which has a mount for hanging free weights. You can attach both weights and weights to it.
A more advanced and expensive option is a weighted vest. It allows the extra weight to be evenly distributed throughout the body. The weight used can be customized by removing or adding weights from the vest compartments.
Weight gain strategy
To get the expected effect from working with weights, you need to adhere to a certain strategy.
She looks like this.
- Only start lifting weights when you can do 15 quality pull-ups.
- In the first two weeks, use 5 kg. After you've finished lifting the weights, do 2 more sets of maximums with your own body weight. This will allow the muscles to be hammered as much as possible.
- Next, it is advisable to increase the weight by 1 or 2.5 kg. However, know that if increasing becomes too difficult, back off to the previous value. Do this until the muscles are ready for new growth.
- It will be best to add weight when, with the previous weighting, you can do the same amount with which you started (15 times, for example). This will be relevant in the first stages.
My sport life
October 26, 2016
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Everyone knows that the best and most significant exercise for the abs is the horizontal leg raise. In each gym you can find a specially equipped exercise machine with an elbow support, which is designed for this exercise.
However, what should you do if you can’t go to the gym, but you still want to have strong and sculpted abs? In this case, it is necessary to find a replacement for this exercise.
While it's not that easy, there are still ways you can add variety to your ab workout at home without sacrificing effectiveness. So let's get started!
If you are the happy owner of a horizontal bar, then you can perform this exercise no worse, and even better, than in the gym. The core muscles work much better when your body is as stretched as possible, which is facilitated by hanging from a bar.
Therefore, even if you visit the gym, it is better to give preference not to a machine with an elbow grip, but to a regular horizontal bar. This will make your abdominal workout more effective.
If you don’t have a horizontal bar, then you shouldn’t get upset ahead of time, because leg lifting can be done not only in the vertical, but also in the horizontal plane.
In the latter case, the load will be slightly less, which can easily be compensated for by an increased number of repetitions.
IT IS ALSO WORTH CONSIDERING THAT WHEN PERFORMING LEG RAITS IT IS VERY IMPORTANT:
- Constantly maintain tension in the press;
- Perform leg lifts with the force of the press, and not due to inertia;
- Avoid body swaying;
- Perform each movement at a slow pace, pausing at the highest point for 1 second.
When doing abdominal exercises correctly, the maximum number of repetitions will be from 12 to 20, after which the burning sensation will not allow you to perform even a few additional lifts.
This is one of the best static exercises that will make your abs not only sculpted, but also healthy. The plank allows you to make your waist narrower, “tighten” your internal organs and develop deep muscles that are almost never used in regular exercises.
It is often thought of as a “lower abs exercise”, although...
... in fact, in human physiology there is no concept of upper, lower or middle abs. This is a solid layer of muscles that are intertwined so closely that it is impossible to pump only one section.
Therefore, the bar allows you to simultaneously load all the abdominal muscles.
Since this is not a dynamic ab exercise, timing it correctly is important. IT IS NECESSARY TO FINISH THE APPROACH ONLY IN THE CASE when the burning sensation is simply unbearable, and all the muscles are trembling as if you are being shocked.
It is under such conditions that the plank no longer becomes just an exercise from school physical education, but a powerful tool in pumping up your abs.
Don’t forget about progression, so try to add time with each new day, or week by week.
This is a fairly simple but effective exercise that will strengthen your abs.
IT'S EASY TO DO:
- you need to lie on the floor;
- fix your hands behind your head;
- raise your legs slightly (floor angle 45 degrees);
- alternately perform movements simulating cycling.
Since this exercise allows you to perform a fairly large number of approaches, you need to focus on the TIME AND BURNING SENSATION.
These exercises are quite enough to make your abdominal workouts at home varied and useful, without depending on the gym equipment. Anyone can perform these movements, which is great for those who have not previously trained and are just starting to get acquainted with the sport.
Categories: Abdominal exercises, What you can do at HOME, if you have: horizontal bar or wall bars, What you can do at HOME, without having exercise equipment
| Tags: how to pump up your abs, how to pump up your abs at home, lower abs, exercises for the abs, exercises for the abs
Problems of horizontal bar lovers
Horizontal bar lovers
sometimes they face unpleasant problems.
Moreover, some of them can be caused even by ordinary pull-ups on the bar
. Let's take a closer look at the main disadvantages that come with exercising on outdoor sports equipment.
Injuries
Injuries usually plague beginners who do not understand the technique and neglect warming up. It is very important, as it helps to warm up the joints and ligaments and set them up for work. Before training, it is necessary to use dynamic stretching (swings, circular movements), and after training, static stretching (holds) in order to stretch the heated ligaments and avoid the feeling of “woodiness”.
The list of injuries sustained on the horizontal bar includes bruises, sprains and joint damage. They are not very dangerous, but it is better to prevent them than to be taken out of the training process for several days.
Calluses
Not everyone likes to train in gloves - because sometimes they slip and reduce grip strength. That's why people often get calluses on the horizontal bars - an unpleasant thing that sometimes hurts for several days. In addition, if the callus contains blood, it must be disinfected to prevent infection.
To reduce calluses, you can use magnesium, which provides grip by preventing unnecessary friction between your palm and the bar.
To combat calluses, you need to take measures. Old and dried formations can be cut off with a razor. At night, it is advisable to smear your palms with moisturizer. Holding your palms in warm water also helps; it steams dry skin, which can be carefully cut off.
Ligament pain
Typically, pain in the ligaments is the result of a poor warm-up, poor technique, or overtraining. After all, during rest, not only muscles are restored, but also ligaments are strengthened.
To reduce pain and prevent its occurrence, we recommend using wristbands and elbow braces. They fix the hand and elbow (the most common places for problematic ligaments), warm them and prevent injury. If there was a sprain, applying tape to the affected areas will help.
Falls from the horizontal bar
Falls from the crossbar do happen. Usually due to carelessness or rash actions, although no one is immune from accidents. However, falls are only possible when performing various types of elements. Basic pull-ups can't cause you to fall.
In our article, we revealed all the aspects of performing correct pull-ups, learned how you can gain weight on the horizontal bar, and looked at possible injuries and problems that arise when exercising on the horizontal bars.
