Hanging on the horizontal bar: benefits for the spine, which muscles work

Hanging on the horizontal bar is considered one of the most common exercises, which is quite actively used in gymnastics, rock climbing, parkour and other sports. Pulling up is one of the most rewarding and important in many sports as it is fundamental to optimal upper body performance. Further - in more detail, what are the benefits and harms of pull-ups on the horizontal bar for the body and what effect they have.

The benefits of hanging on a horizontal bar

Exercises on the horizontal bar are one of the easiest to perform, useful for health available - after all, there is a horizontal bar in every gym. It is quite easy to find it in the yard or install it at home. Thanks to useful pull-ups on the crossbar, the upper body is actively worked out, the tone and development of the back muscles increases.

Unloading the spine and correct posture

If you regularly hang on a horizontal bar, you can get benefits for the formation and proper functioning of the spine. Our back is constantly under pressure that is harmful to health: it does not matter if we are sitting or standing.

There are 26 vertebrae in the human spine with discs between them, which perform the function of shock absorption. Over time, the intervertebral discs tend to contract under gravity, which leads to the harm of disrupting the normal functioning of the motor system.

The benefit of pull-ups on the bar lies in the ability to stretch the spine, as well as in reducing the pressure on the discs. Pulling up on the horizontal bar has the useful property of restoring that part of the vessels and capillaries that provides nutrition to our spine: that is why this exercise is considered one of the most effective prevention of osteochondrosis and scoliosis. Pull-ups on the horizontal bar are also useful in that they tend to evenly distribute the intervertebral load, improve blood circulation and stretch muscles after an intense workout.

If pathology is observed in the intervertebral discs, the cartilage tissue begins to gradually wear out. As a result, the distance between the vertebrae narrows, the curvature of the spine changes its shape, and the main load falls on the damaged areas. Blood circulation is impaired, and strong tension appears in the back. Useful and at the same time simple to perform daily pull-ups on the horizontal bar will help to solve all these problems without harm to the body.

Embossed wide back

The use of the horizontal bar is invaluable for men: training on the crossbar can provide a wide and relief back and strong developed muscles. There are several types of grips in pull-ups on the horizontal bar, each of which has a different effect.The most effective properties for the development of back muscles are a wide grip (arms are located 20 cm further than shoulder width) and a grip slightly above average.

The higher the grip level, the more the back muscles are worked out. A narrow grip has the ability to engage the muscles of the arms and chest.

Development of the abdominal muscles

In addition to developing back muscles, pull-ups on the horizontal bar have useful properties for building and strengthening abdominal muscles. Many experts are sure that pull-ups on the horizontal bar are more useful for swinging the press than on other types of simulators, since they are able to provide more amplitude of body movements. The muscles of the lateral press are best pumped on the crossbar, which have the properties to support the internal organs and the spine. The greatest benefit in this regard will bring leg raises on the horizontal bar.

Exercises on the horizontal bar for the press are popular with guys, but this type of workout is great for building women's abs. Moreover, it is the pull-up on the horizontal bar that gives the fastest results.

Strong arms

The pull-up on the bar engages the muscles, from the forearm to the triceps. Thus, exercises on the horizontal bar will be invaluable for those who wish to have strong and prominent arms. Exercise complexes are great for both men and girls and women, and can be practiced both in the gym and independently at home.

The beneficial properties of vertical pull-ups on the horizontal bar help to stretch the muscles of the shoulder, which contributes to the development of their flexibility, and reduces harmful stress. The activity of the shoulder joints makes it possible to perform pull-ups on the horizontal bar with a large range of motion. This helps to better work out the upper body.

Pull-ups have another significant benefit for men: hanging on the horizontal bar and uneven bars perfectly strengthens the grip, and with each pull-up, the hands become stronger and stronger.

Hanging on a horizontal bar on one hand is most beneficial for working out the hands: it is advisable to perform such exercises on a thick crossbar.

Prevention of hypodynamia

Physical inactivity occurs as a result of a sedentary lifestyle and leads to harm to disruption of the central nervous system, musculoskeletal system, metabolism, as well as impairment of blood circulation throughout the body. Not many people realize that pull-ups on the horizontal bar can easily replace most of the drugs.

The bar pull-up improves circulation throughout the body by toning all the major muscles in the body. In order not to become a "vegetable" because of a sedentary lifestyle, you need to devote to hanging on the horizontal bar for several minutes a day. In addition, it is recommended to do a little exercise and stretching exercises.

Pulling up on the horizontal bar is also beneficial for girls: with the help of a certain set of exercises, you can easily develop the pectoral muscles.

Pull-ups on the horizontal bar also help, on the one hand, quickly gain muscle mass, and on the other hand, eliminate the harm of extra pounds.

Why a horizontal bar is useful for children

The horizontal bar is also very useful for the child's body, since such exercises contribute to the formation of a beautiful posture and a healthy back in a child, and also tend to strengthen the muscle corset and be a useful prevention of childhood osteochondrosis.

The child spends almost every day in the classroom: the beneficial properties of hanging and pulling up on the horizontal bar help to relieve the harmful load on the vertebrae and the possible discomfort resulting from long sitting in the classroom.

Quite often, orthopedists prescribe pull-ups on the bar to children suffering from scoliosis, as a completion of exercise therapy.However, in this case, be sure to consult a doctor.

Does the horizontal bar help to increase growth

Many people ask the question - is it possible to stretch out in growth, hanging on a horizontal bar, without causing harm to health?

It is advisable to set a goal of increasing growth in childhood and to select appropriate nutrition for this child, to ensure him good sleep and activity.

However, quite often this problem becomes relevant for people of mature age: in this case, hanging on a horizontal bar can really be beneficial for growth. The nature of such training is slightly different from regular pull-ups: the body should stretch under its own weight, and tension alternates with relaxation.

In one lesson, it is allowed to do no more than 4 - 6 approaches - 4 - 8 pull-ups each.

How to hang and pull up on a horizontal bar

Pull-ups on the horizontal bar have significant benefits, however, even such simple exercises must be performed correctly in order to achieve maximum results and not harm your body.

How long should you hang on the bar?

Hanging will be beneficial for as long as the body is prepared. The minimum time per day is 2 - 3 minutes. It is recommended for beginners to start at 1 minute, and then gradually increase the duration of the hover. After a month of regular training, the time for one approach can increase to 5 minutes.

If you have enough strength, you can do light swinging forward - backward or in different directions: this will enhance the beneficial properties and effect of the exercise.

When performing pull-ups, the arms should be placed strictly along the width of the shoulders. Breathing is recommended with the stomach, while keeping your arms, shoulders, waist and legs as relaxed as possible.

It is strictly forbidden to tilt your head back or lower it - this threatens with serious injuries to the cervical spine.

Elderly people with back diseases need to hang smoothly and slowly on the horizontal bar, after which they just as neatly return to their starting position. This minimizes the stress on the spine, its excessive compression and stretching.

To increase the efficiency and health benefits of hanging on a horizontal bar, it is recommended to make smooth rotations of the body around its own axis in different directions, as well as smoothly swing your legs back and forth.

Is it possible to practice on the horizontal bar every day

Despite the enormous effectiveness of this exercise, doing pull-ups on the horizontal bar every day is strictly not recommended. The thing is that the trained body muscles do not grow during pull-ups, but during rest - therefore, the muscles must be allowed to relax. Pull-ups on the horizontal bar are recommended to be carried out a maximum of every other day, and at least once or twice a week.

With vigorous training, muscles tend to react with pain. In this case, the body needs to take a break until the pain completely disappears.

Much also depends on the pull-up technique. The more complex and varied the exercise technique, the longer rest the body needs.

Exercises on the horizontal bar for various diseases

Due to its valuable properties, hanging on a horizontal bar is of valuable benefit in many types of diseases of the spine. Crossbar training can be a good prevention of back problems and can also help you get rid of a pre-existing diagnosis.

With scoliosis

Pull-ups are considered a useful treatment for scoliosis, helping to increase the distance between the discs of the spine, to form a correct and beautiful posture and to strengthen the body's muscular system.

This type of exercise performed for scoliosis has its own restrictions and rules.All exercises should be done slowly and carefully, excluding sudden movements and jerks. When hanging on a horizontal bar with scoliosis, you need to pay attention to the following:

• it is very important to constantly control your breathing - this will help avoid unnecessary stress and benefit from stimulating blood circulation;
• circular movements and swinging from side to side must be completely eliminated;
• in case of painful sensations of any intensity, the lesson should be stopped immediately;
• at the end of the workout, it is not forbidden to suddenly release the bar - this can lead to serious injury, which will cause serious harm to the body and can only aggravate the disease.

During the very first exercises on the horizontal bar, it is advisable to use someone's help to support the legs. This will relieve the spine from stress and help prevent possible injury.

With lordosis

Lordosis is the forward convex curvature of the spine. Its formation is facilitated by pathological changes as a result of malformations, inflammatory processes or tumors, spondylolisthesis.

With lordosis, it is forbidden to bend the back while hanging: this can threaten the harm of its stretching and provoke an exacerbation of the disease.

The most useful properties for lordosis have the option of performing an exercise on a horizontal bar with pulling the knees to the stomach. In this case, you need to evenly stretch the body, and perform leg movements due to the effort of the abdominal muscles. An effective result will bring 10 to 30 leg raises at a time.

With intervertebral hernia

With a hernia of the spine, exercises on the horizontal bar are enough to perform twice a day, 2 approaches: in the morning and in the evening. At first, it is recommended to help yourself with your feet, without lifting them completely from the floor surface. This will help to avoid bending in the lumbar spine and possible pain.

Before performing exercises on a horizontal bar for a hernia, you need to warm up for 10 minutes, otherwise, in the lumbar region, you may experience a feeling of discomfort and even pain.

The horizontal bar must be grasped with both hands with a grip shoulder-width apart. If the horizontal bar is higher than a person's height, you should substitute something so that you do not jump in an attempt to grab the bar.

The most effective and simple exercise for hernia is the usual hang. If during the exercise there is no discomfort or pain, you can complicate the task: try to rotate the pelvis along the axis.

With kyphosis

Kyphosis is characterized by deformity of the thoracic spine. This disease can be inherited or acquired.

The causes of the appearance of the disease in humans are rooted in various diseases: tuberculosis, vertebral lesions, injuries, rickets, posture deformities as a result of weakness of the vertebral and spinal muscles.

There were no strict prohibitions on exercising on the horizontal bar with kyphosis.

The first step in training can be a simple hanging on the bar. For an effective result, it is necessary to devote at least 15 to 30 seconds to training on the bar every day. The back muscles should be relaxed during exercise.

For pull-ups with kyphosis, experts prefer small and medium grips. In this case, the entire main load goes to the back muscles, including those that are responsible for the formation of the correct position of the spine.

With kyphosis, it is categorically not recommended to pull up on the horizontal bar with a reverse grip, since this can provoke a curvature. It is very important to minimize jerks and sudden movements: this can lead to serious spinal injuries.

The recommended interval between classes is 1 day.

With osteochondrosis

Osteochondrosis is characterized by damage to the intervertebral discs, as well as to the vertebral bodies, the surfaces of the joints and the ligamentous apparatus of the spine. Its first signs often appear after 35 years.

Hanging on a horizontal bar is extremely useful for such a disease as osteochondrosis: during exercise, the spinal column is unloaded, the distance between the vertebrae increases, and the intervertebral discs straighten. Regular training improves back flexibility and helps relieve back pain.

For example, with cervical osteochondrosis, exercises on the bar can cause an exacerbation of the disease and provoke a sharp deterioration in well-being, since with this kind of exercises the 6th and 7th vertebrae are very compressed.

With ischemia of vertebral discs

Ischemia of intervertebral discs is a pathological disease characterized by a lack of blood circulation in the spine. This diagnosis arises and develops due to congenital structural anomalies, injuries or operations of the spine.

Normal vis is considered an excellent prevention and treatment of ischemia. To do this, you need to devote 15 to 20 seconds of exercise a day.

It is also allowed to perform pull-ups on the horizontal bar, while the narrow grip must be gradually replaced by the wide one.

The exercise "swing" in hanging on a horizontal bar with swinging the body in different directions is especially effective. "Swing" perfectly improves blood circulation in the spine, strengthens muscles, and forms the correct position of the back.

In this disease, it is undesirable to hang on a crossbar with various kinds of weights: this can only intensify the pathology and lead to stretching of the ligamentous spinal apparatus.

Exercises on the horizontal bar for weight loss

The valuable properties of exercise on the bar do not end with the prevention and treatment of back diseases: pull-ups on the horizontal bar also contribute to the burning of body fat, which is of particular benefit for women.

The main secret of such training is in spending more calories than the body consumes. At the same time, during the period of weight loss, it is very important to observe proper nutrition in order to give the body all the substances necessary for normal functioning.

All that is needed for such activities is a horizontal bar, preferably with attached bars.

To lose weight with the help of training on the bar, it is important to draw up your own individual program, since everything directly depends on the physical condition of a person and his individual capabilities.

To draw up an individual weight loss program using training on a horizontal bar, you must follow several rules:

1. It is necessary to distribute the load on the muscles in such a way that each muscle group rests for 1 - 2 days. If one day the workout was focused on the biceps, then the next day the focus should be switched to the triceps.
2. Weekends from training are required! The training schedule must be selected based on your physical condition, and find the golden mean in which training will be stable, but not exhausting. Classic training schemes have the following order:
   1 day - training, 1 day - rest;
   then 2 days of training - 2 days of rest.
   The schedule can change: 2 to 1, 3 to 2, and so on - everything is decided by the body and its physical capabilities. In no case should the body be brought to exhaustion.
3. With each workout, the load should be gradually increased, but gradually. Our body tends to get used to the load, so it must be constantly monitored.

Who is contraindicated in the horizontal bar

To begin with, it is important to note that in the presence of any pathological processes in the spine, a doctor's consultation is required. Some exercises on the horizontal bar can cause complications, worsen the condition of the body and cause significant harm to the patient's health.

In the presence of back diseases, exercising on the horizontal bar will be beneficial only during the period of remission (weakening of the disease).

Classes on the horizontal bar are also contraindicated for people suffering from diseases of the elbow and shoulder joints.

For people with diseases such as scoliosis, osteochondrosis, kyphosis or lordosis, exercises on the bar are not completely contraindicated, however, while doing exercises on the horizontal bar, slow and smooth pull-ups should be done - they are of the greatest benefit and are considered the safest.

Often people with hypertension put an end to any physical exercise, not to mention brisk walking or pull-ups on the horizontal bar. In fact, short-term regular exercise on the bar is unable to harm the body, but on the contrary, it can be an excellent treatment for the disease.

More information about the benefits of hanging on the horizontal bar for the spine - in the video:

Conclusion

The benefits and harms of pull-ups on the horizontal bar continue to be actively studied by specialists to this day, however, many valuable properties have already been discovered that exercises on the bar: prevention of spinal diseases, development of the muscles of the arms, back, abdominal muscles, the formation of correct posture and even weight loss. Exercising on a horizontal bar can be a good prevention of diseases of the spine, and before including such exercises in your practice, you should consult your doctor.