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Pullups - 10 best exercises on a home horizontal bar

Removable horizontal bar - the Best Superdrol cycle to 10 days or less device is simple and very easy to install. Try to get it at home and you will see that your life will change every day - of course, for the better!

I am for hanging!

We will make a reservation - with just one shell, whatever it may be, absolutely harmonious training will never work out. However, even with one horizontal bar at your disposal, you can make yourself a full-fledged lesson by hooking a maximum of muscles to the load and placing special emphasis on the muscles of the body and core.

Reverse Grip Pulls

1. Reverse Grip Pulls

Reverse Grip Pulls

3 sets of 10 reps

Pull-back pull-ups are good for developing biceps, back muscles and contribute to the stability of the shoulder joint. Hang on the crossbar, holding her back grip: palm on yourself, grip shoulder-width apart. Pull yourself up so that your chin aligns with the bar (A). Hold in this position for a second, then straighten your arms and return to the starting position (B). Breathe in and out.

Back shrugs

2. Back shrugs

Back shrugs

3 sets of 8 reps

This exercise will help you load the bottom of the trapezius muscle and the muscles of the shoulder girdle. The trapezius muscle is responsible for the health of the shoulder joints and posture. Hang on the bar, grabbing hold of it from above. Extend your arms (A). Without bending your elbows, lower your shoulder girdle down, pulling yourself up a few centimeters (B). Hold for a second in this position, then return to the starting position and immediately repeat.

Wipers

3. Janitors

Wipers

3 sets of 10 reps

One of the best exercises from the gymnastic arsenal on the core muscles. Hang on the bar, grabbing it with a back grip. Raise your legs to an almost vertical position. Turn your legs to the left, trying to bring them to a horizontal position (A). Immediately start moving in the opposite direction and, returning to the starting position, lower your legs to the right (B). This is 1 repeat.

Wide grip pull-ups

4. Wide grip pull-ups

Wide grip pull-ups

3 sets of 10 reps

A classic exercise and an unbeatable hit in latitude training. Hang on the bar, grabbing it with a grip on top, grip wider than shoulders. Push the chest forward, bending slightly in the thoracic region (A). Pull yourself up, trying to raise your chin above the bar (B). Slowly return to starting position. Exercise helps to develop the width of the back and give the figure a V-shaped shape.

Pushups

5. Push-ups

Pushups

3 sets of 12 reps

To balance the many traction movements of this workout, chest, triceps, deltas and the front of the cortex. Put your removable horizontal bar on the ground and stand upright while lying with your palms on the handle of the horizontal bar, the grip is slightly wider than the shoulders (A). Without bending in the lower back, lower yourself with your bent arms down (B). Return to the original. If your horizontal bar cannot be removed, do the Exercises with dumbbells - home complex for women usual push-ups, placing your palms wider than the shoulders with your fingers outward.

Rock

6. Rock climber

Rock

3 sets of 10 reps

There is little load on the back - get involved in this exercise. Grasp the neck with a wide grip, palms away from you. Pull yourself up. Now, without going down, shift as much as possible to the left (A). Return to starting position, pull yourself up again and shift to the right (B). Each pull-up with offset count for 1 repetition.

Crescent

7. Crescent

Crescent

3 sets of 8 reps

To work out the core from all sides, test it for strength as follows. Hang on the bar, grabbing hold of it from above. Raise your straight legs to the crossbar (A). In a wide arc to the right, lower your legs down, keeping the body vertical (B). Return to the starting position and lower your legs through the left side. Move in each direction for 1 repeat.

Negative pull-ups

8. Negative pull-ups

Negative pull-ups

3 sets of 10 reps

And now a little stamina for the shoulder girdle. Stand on a chair next to the bar. Hang on the bar on bent arms, reverse grip, palm on yourself (A). Slowly, counting to 10, lower yourself into straight arms (B). Stand on the chair again and repeat.

Head pulls

9. Pulling up the head

Head pulls

3 sets of 8 reps

To increase flexibility in the shoulder joints, do the following. Grasp the bar with a wide grip, palm away from you (A). Now, keeping the case vertical, pull yourself up as high as possible, turning the horizontal bar behind the back of the head (B). Controlled back to the starting position and continue the approach.

Explosive pull-ups

10. Explosive pull-ups

Explosive pull-ups

5 sets of 5 reps How to remove the stomach for the month 5 effective exercises for the press

This exercise will increase your speed-strength abilities and add some more muscle. Hang on the bar with a wide grip. Pull yourself with a jerk (A) and so fast that in the upper phase you can grab your hands even narrower (B). Lower yourself into straight arms under control. This is 1 repeat. Now pull yourself up again in an explosive manner, but change your grip in the jump back to wide. Continue to change grips until the end of the approach.

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sets reps, starting position, your legs, Hang grabbing