How to play the single bar

The bar in many people's impression seems to be only athletes competition project, but in fact in daily life, we can also use the bar to fitness exercise. Here's a look at a few of the simpler ways to practice the bar.

Pull-ups

Using the bar to do pull-ups is the most basic exercise method, and its posture is. 1, hands are holding the bar, the distance between the two arms should be wider than the shoulder, the waist and back below the part of relaxed, back muscle fully extended, the two lower legs naturally straight and together. 2、When the body does not swing, pull the bar hard, in the process of pulling upward, focus on the contraction of the latissimus dorsi muscle, flex your arms to drive the body upward. Make your head higher than the bar, then stop for 2-3 seconds. Then slowly lower the body until the arms are completely straight.

Reverse grip pull-ups

1. Stand behind a waist-high bar, hold the bar with your palms back, slightly wider than shoulder-width apart, arms parallel, elbows bent and elbows down. 2, feet together, gradually move forward, so that the body's center of gravity drops, until the entire body from the ankle, knee, waist, shoulder joints, etc. in a straight line, and with the ground into 45 degrees, the chest is in the bottom of the bar. 3、Pull your body upward to keep your chest close to the bar and your shoulder blades inward and close together. After a slight pause, slowly and controlled make the body descend to the starting position.

Hanging movement

Hold the bar with both hands squarely and move to the left or right. In the process of moving, both legs should hang naturally and pull the bar hard, paying attention to the fast movement.

Bend knees up

Hands are holding the bar, the body is naturally hanging, legs together, with the force of the abdominal muscles bending knees up, so that the thighs close to the chest and abdomen, reaching the "peak contraction" position, a short pause. Then both legs slowly lowered, back to the starting position. The upper body should be kept straight, not to sway to borrow.

Hanging vertical leg raise

Hold the bar with your palms forward and your body hanging naturally, keeping your legs together and your upper body straight, without bending your elbows. Do not sway to lend strength. With the force of the abdominal muscles straight leg raise, try to make the legs parallel to the ground or more than parallel. When you reach the "peak contraction" position, pause slightly for a second or two. Then, both legs slowly lowered, back to the starting position.

Single bar arm extensions

1. Hold the bar with both hands palms down, slightly wider than shoulder-width apart. Jump up, arms straight support on the bar, elbow joints do not lock, shoulder joints and elbow joints to be fixed, shoulders slightly led forward to maintain balance. 2、Tighten the abdomen, tighten the waist, the body is roughly in a straight line, the hip joints can be slightly bent, both feet together. Bend the elbow, so that the body slowly descends, until the upper arm is parallel to the ground, the elbow joint bent 90 degrees. Pause, then use the contraction of the pectoral muscles and triceps to push the upper body up to the starting position.