Full body workout: static exercises and exercises without additional weight. Full body workout: static exercises and exercises without additional weight Static exercise on one arm

The horizon on the horizontal bar (planche on the horizontal bar) is an incredibly complex static element. There was already an article on our website devoted to a simpler variation of the horizon, namely.

Performing a horizontal bar requires enormous physical strength, a good sense of balance and lack of fear. If you already know how to do a horizontal on the floor, then learning how to do it on a horizontal bar will not be very difficult.

If you want to learn this element from scratch, then our article will help you with this.

How to make a horizon on a horizontal bar

The horizontal or planche on the horizontal bar is a static element during which the athlete holds the body parallel to the ground, leaning on the bar only with his hands. It is performed as follows:

1. Go to the front emphasis on the horizontal bar. This can be done in various ways, choose any one.
2. Grab the bar with your palms facing away from you (grasp). By the way, you could immediately use , then (if you did) you would immediately be in the right position.
3. Push your shoulders forward and lift your body. You need to “lean” forward a little and use your arms to lift yourself to a horizontal position. The hips are in line with the shoulders. The body is completely straight. This position is the horizon. By the way, you can spread your legs, this will make it easier to maintain balance and the load on your arms will be less.
4. Maintain the horizon. You need to stay in this position for as long as possible, and then, having finished impressing those around you with your physical fitness, lie on the bar with your stomach and jump off the horizontal bar.

In workout there are several similar “balances”: crocodile, horizontal emphasis, front hang.

The crocodile also involves holding the body in a horizontal position, but this element is performed with the elbows resting on the stomach, which reduces the power component of the element to almost zero.

The horizontal emphasis is performed almost like a planche, but with bent arms, which makes performing the element much easier.

Front hang (horizontal front hang) – a mirror image of the horizon on the horizontal bar. Other muscles work here, but purely visually, these two elements are very similar, just one is performed face down (standing), and the other is performed face up (hanging).

Lead-up exercises for planche on the horizontal bar

As mentioned above, good physical preparation is required to perform this element. The following training exercises will help develop the necessary muscle groups and sense of balance:

What muscles are involved?

In order to perform the horizontal (no matter on the floor, parallel bars or horizontal bar), you need to have excellent physical fitness. The element uses almost all the muscles of the body. The main load falls on the following muscle groups:

• anterior bundles of deltoid muscles;
• pectoral muscles;
• triceps muscles of the shoulder;
• spinal extensor muscles;
• abdominal muscles;
• teres major and teres minor muscles of the back;
• core stabilizer muscles.

In addition, the gluteal and thigh muscles are involved in performing the planche. They keep your legs straight.

To perform a planche on the horizontal bar, you also need strong forearms. If in the horizontal position on the floor the hands were mainly required to be flexible, then to perform on the crossbar a good, confident grip is required, since in this case balance will depend on the grip.

And since we’re talking about balance, the tablet also requires a developed vestibular apparatus, which is responsible for balance. It's not a muscle, but it was impossible not to say so.

Horizontal exercises can be performed on the floor, on uneven bars, on the horizontal bar and on rings. We hope our article will help you learn how to make a horizon on a horizontal bar.

In this note I would like to talk about several interesting exercises on the horizontal bar. Some of them are quite difficult, but are just as effective for building strength and endurance.

It was not my goal to talk in detail about all the exercises and the method of increasing pull-ups. This is a big and complex topic. I am giving only a superficial overview of the exercises, which will help develop the imagination of those who like to hang on the horizontal bar.

First, let's look at the three simplest types of pull-ups.

Wide grip chest pull-ups

By wide grip we mean the wider the better. The photo shows a grip as wide as the width of the horizontal bar allowed. You can take it wider. It is believed that such pull-ups help to work the outer part of the latissimus muscles, making the back visually wider. However, my experience suggests that it is not so simple. There are many technical nuances in such pull-ups. The result also depends on the structure of the chest and the back muscles themselves. I've seen guys who pumped up powerful back muscles with just pull-ups. Including the trapezius muscles.

Between the arms is about 60-75 cm. It is generally accepted that this particular type of pull-up allows you to do the maximum number of repetitions and best work the back muscles. I don't agree with this. I myself can do 33 pull-ups with this grip today. And if I turn my palms towards myself, then I can reach 40. As for working out the back muscles, there are better exercises. But more on that later.
There is also an opinion that to train your back muscles using a horizontal bar, you should only do pull-ups with a medium grip. And that they are quite enough for full development. But this point of view is not confirmed by my experience. It is enough to take a closer look at the biomechanics of movements during various types of pull-ups, and it becomes clear that for one person pull-ups with a medium grip are really enough, but for another they are clearly not enough and require additional various exercises. To understand for yourself whether this is true or not, you just have to try it. Most often, the introduction of additional exercises on the horizontal bar allows you to increase your record by several times (at least).

Close grip pull-ups with palms facing you

The grip width is from 0 to 40 cm. Such pull-ups are considered biceps pull-ups. That is, the biceps are more involved in them due to the supination of the palms. But this does not mean that it is easy to pump up your biceps this way. Here everything is a little more complicated. If you have strong lats and chest muscles, then this exercise will not pump up your biceps.

These pull-ups are great for training the latissimus dorsi, trapezius muscles, rear deltoids, forearm muscles and, of course, biceps.

This type of pull-up can be done in different ways. For example, you can try to keep your body vertical throughout the entire approach. Another option is to try to touch the bar with your chest while arching your back. Try both options and feel the difference.

Hanging on one hand

This is a rather difficult static exercise. It perfectly strengthens the latissimus dorsi, biceps and forearms.

To perform this exercise, you should pull yourself up on both arms, turning your palms towards you, and then release one arm (I extend it to the side for balance) and try to hold on to one arm for as long as possible. Then you should rest and do the exercise for the other hand. And so 2-4 approaches.

I do not recommend doing this exercise more than once a week, as it puts extremely strain on the muscles and ligaments of the arms. This means that sufficient time is required for recovery.

This is also a rather difficult exercise. To perform it, you should pull yourself up on the bar with both hands, turning your palms towards you. Then release one hand and, hanging on your hand a little, smoothly lower down, resisting the force of gravity with the muscles of your arm and back.

More precisely, these are not exactly one-arm pull-ups. As you can see in the photo, the second hand is involved here, but it must be used to hold on to the hand holding the bar.

This exercise is quite simple. You need to grab the bar with a medium grip, pull yourself up a little and hold in this position (see photo). After hanging like this for 10 seconds, you can pull yourself up a little higher and again linger in a new, unusual position. Then pause and do 2-3 more approaches.

Quite an unusual exercise. It will require a bend like this in the stadium staircase. Another option is to use a strong towel. It is thrown over the horizontal bar. Grasp the bar with one hand and the towel with the other hand.

You may experience different grip widths. And, naturally, after rest, you should do the exercise, changing the position of your hands to the opposite.

This is a difficult and very effective exercise for increasing endurance and strength in the arms and latissimus dorsi muscles.

To perform this exercise, you should pull yourself up on the bar with a regular overhand grip and a medium grip, and after pulling yourself up, put one hand further away. Then, without going down, make smooth rolls from side to side. It's difficult! Try to do an even number of rolls so that the muscles of both halves of the body receive equal load. For example, I’ll say that I manage to do 28-30 such rolls per approach (14-15 times in each direction).

Exercise "Kolobok"

This is a static exercise. To perform it, you should pull yourself up on both arms with your palms facing you. At the same time, pull your knees towards your chest. Then you need to hang in this position (see photo). The longer the better. You can do several approaches. It trains not only your arms, back and chest muscles, but also your abs.

Angle hanging on the crossbar

To perform this exercise, you should hang on the bar and extend your straight (or bent, if you don’t have enough strength) legs forward. Keep them like this for as long as possible. After a pause, you can repeat this exercise.

Alternatively, you can smoothly describe a small circle with your legs.

By regularly performing this exercise, you will very soon notice the fruits of your efforts. The press will become stronger and more prominent.

Body tosses

This exercise uses a peculiar movement of the legs, which allows you to throw your body up almost effortlessly. While hanging on the bar, take your legs back and then sharply move them forward, while moving your arms as if you were doing a regular pull-up. With the right amount of effort, you will feel as if your body is flying up on its own. Lock the top position (chin above the bar), and then smoothly lower down. Then throw your body up again. And so the required number of times.

The exercise will be useful in two cases.

1. If you still can’t do 5-6 pull-ups. This exercise will help overcome the psychological barrier. After all, having learned to throw your body out, you will be able to lift your body on the horizontal bar one and a half times as many times.

2. If you are trying to increase the number of repetitions, but you no longer have the strength to do clean pull-ups. After doing, say, 15 repetitions, you can add a few more throws like this. This will help to additionally load the muscles, and therefore increase your result in pull-ups in the near future. This is a kind of CHEATING in pull-ups. Cheating is a self-help technique for exercise. Its purpose is not to make the exercise easier, but to help go beyond normal loads.

I wish you success in training on the horizontal bar!

In addition to a strong body, playing sports gives you an additional boost of energy and positivity for the whole day.

Today we want to offer you another selection of full body exercises that you can do without additional weight. Some of the exercises can be performed which can be found on any sports ground.

Exercise No. 1

During the exercise, the back should be straight, the head should be lowered, and the stomach should be pulled in. Make sure there is no arching in your lower back. Stay in this position for 60 seconds.

Exercise No. 2

Make sure your elbow is under your shoulder while performing this exercise. The shoulder blades should be pulled down and brought together, thus forming a “pocket”.

Exercise No. 3

Lie on the floor, raise your body so that an angle of 60 degrees is formed between it and the floor. Stay in this position for at least 60 seconds. To make the exercise more difficult, you can raise your legs a little.

Exercise #4

This is a plank on your toes and toes. While performing this exercise, make sure that your back is straight and there is no arching in your lower back. Stay in this position for 30-60 seconds.

Exercise #5

Pull yourself up on the horizontal bar and hold for at least 30 seconds. The back should be straight, the stomach should be pulled in, the elbows bent, the forearms should be at the same level as the body.

Exercise No. 6

This exercise can be performed either in a static version or in a regular version - simply raising straight legs. The angle between your hips and body should be 90 degrees. The body should not sway, the back should be straight. The ideal option for performing this exercise is the Swedish wall. On the horizontal bar, performance will be complicated by the fact that you will need to constantly ensure that you do not sway and thus not give your legs additional impulse. The static option is to hold with your legs raised for 30-60 seconds.

Exercise No. 7

To perform vertical push-ups, stand with your back to a wall about 1 meter away. Place your hands on the floor and your feet on the wall and begin to slowly climb up the wall with your feet until the angle between your body and legs is 60 degrees. After this, you can do push-ups. The stronger you become, the more vertical push-ups you can do.

Exercise No. 8

These are squats on one leg and they are somewhat reminiscent of the familiar “pistol”. Bend one leg slightly at the knee and do regular squats on the other. If it is difficult to maintain your balance, you can hold on to the horizontal bar or wall with one hand.

Exercise No. 9

After performing a lunge squat, you switch legs while jumping. To do this, after performing a squat, you must jump out of it as high as possible and change legs. Make sure your knees are bent when landing (never land on straight knees!). The jump should be soft.

Exercise No. 10

Find yourself a lower bar and perform deep squats, moving from one side to the other under the bar. If you don't find a bar that's the right height, you can simply do deep squats as if you were crawling under something low.

For many athletes, workout is not just a sport, but an ideology. It aligns with their goals and helps them move through life. There are no rules in this sport. Everything is within limits here - there are no boundaries. Any exercises on the horizontal bar, parallel bars and any other equipment that is available. You can also invent your own exercises using existing equipment and create new equipment. Everything is possible. Due to its vastness, so to speak, workout was chosen by many young and not so young people. Perhaps many people don’t know that they are not familiar with workout, like I was in my time. Then it turned out that the type of training I practice has a name. So, let's continue.

What is the lotus pose in general, and how can it be used in workout?

Many have heard about such a discipline as, which develops the body and spirit. For now, we are only interested in the body, and in this case we will consider the practice of Lotus Pose in workout.

In short, the lotus pose is legs on legs, but it’s not that simple. You may have seen people doing pull-ups in this position on the bar, or performing some other interesting exercises. There are actually a lot of options. Little by little introducing the lotus pose into my training, I began to discover many interesting points for myself. Let's dwell a little on this pose, or rather asana.

Lotus position

Original name . To begin, you just need to sit on the floor with a straight back. Then we throw the ankle of one leg onto the thigh of the second leg. I usually start with my right foot, placing it on top of my left foot. In this case, the knee of the right (the leg you are placing) should be pressed, or as close as possible to the floor. Next, we do the same with the second leg (the left one): we throw the ankle of the left onto the thigh of the right leg on top of the same right. Legs can and even need to be changed.

If painful sensations arise, do not rush to perform the lotus. At first glance, the pose is simple, but in practice, not everyone can perform it the first time. There is a risk of damage to the knee joints, so you need to be as careful as possible when throwing your legs. We take the shin in our hands and carefully move our legs to the right place. While sitting on the floor, try to keep your back as straight as possible. First, learn how to sit in a lotus on the floor, and then you can move on to exercises - fit it into your style.

Using the “lotus” in workout

Yoga is an endless field of interesting asanas that can be used in workouts, and from which you can form your own style. Or which can be included in it. The lotus is the tip of the iceberg, and if you dig deeper, you can dig up even more interesting things. The main thing is not to be lazy, and if you are not lazy and love workout, then I highly recommend you dig in. I want to tell you about the most interesting variations, in my opinion, but you can actually “fit” a lotus in different ways - a lot depends on your style.

Corner with lotus

You can start with a simple corner on the floor, first folding your legs in a lotus. By the way, this way you can even start learning the angle if you don’t know how, but it turns out to fold your legs into a lotus. It is very convenient to study a high angle in the lotus, naturally, followed by alignment of the legs. Approach by approach, and gradually you will strengthen all the necessary muscles. You can also strengthen your abdominal muscles for further practice of the angle by placing something heavy on your legs folded in a lotus.

Horizon with lotus

With this asana, you can make it easier to perform both on bent and straight arms by practicing the planche on the floor or paralets at home. From a sitting position, we move our folded legs back to the horizon. This option is easier than “legs apart”. It can be compared simply to throwing your shins up while maintaining a horizontal position of your hips.

Pull-ups with lotus

They look quite interesting, especially if there is an additional opportunity to beat. But there are some difficulties here. You will need to fold the lotus hanging on one hand, or hanging on two, but with the help of a crossbar. You also need to be able to remove your legs from your hips.

That's all. As I continue to get acquainted with yoga, I will share interesting thoughts and experiences with you. Workout is a very young sport, very promising, and everyone can contribute to the general idea.

The horizontal bar is a universal sports equipment that a novice athlete can even build on his own. The main exercise that is performed with the help of such a device is pull-ups, in which the entire weight of a person is involved. Using a horizontal bar, you can very quickly assess your own physical fitness and find out whether muscle development corresponds to your body weight.

Women's set of exercises on the horizontal bar

Chest exercises

Execution technique.

This is one of the most useful exercises for girls on the horizontal bar.

The starting position is as follows: grab the horizontal bar with your hands, place your palms shoulder-width apart. Next, slowly bend your arms, at the same time raising your body and trying to reach the bar with your chin. Once you reach the highest point, pause for two to three seconds and then lower down.

The exercise is done in three approaches, and the number of repetitions performed in one approach is determined individually according to your physical capabilities. The main thing is the constant desire to increase their number.

Exercises for the abs

Execution technique.

Also extremely important, and, in addition, is a wonderful bonus to exercises on an incline board.

Starting position: grab the horizontal bar, place your palms shoulder-width apart. Slowly raise and lower your legs in front of you. Once you've done three sets, keep your legs straight in front of you for as long as you can manage.

Number of approaches and repetitions.

The lesson is carried out in three approaches. The number of repetitions included in one approach, according to the recommendations of the instructors, is 8 times; this number will be influenced primarily by the level of fatigue. A constant desire to increase the number of repetitions is necessary.

Stretching

Execution technique.

Hang on the bar for as long as possible, up to several minutes.

What muscles are involved?

This activity improves muscle and ligament stretching, the condition of the intervertebral discs, and is an excellent prevention of various diseases of the spine (for example, osteochondrosis).

Training plan

The main advantage of training on the horizontal bar is that you can do it at home - the most important thing is that you have a horizontal bar. Nowadays you can buy special wall horizontal bars in any store, including online. Having done this, you can exercise anytime and in any weather conditions.

So, it's time to get straight to the exercise plan. By regularly training using the program presented below, you can increase the number of pull-ups up to 25-30 times, as well as improve your own physical fitness. To significantly increase the effectiveness of your training, do not forget about exercising your abdominal muscles and biceps.

Classes are held four times a week. For example, you can train on Monday and Tuesday, and take a rest on Wednesday. Thursday and Friday are the time for intensive training, and on the weekend - recovery. This option is very comfortable and optimal, but if desired, you can choose other days of the week.

Monday:

• Pull yourself to your chest with a wide grip. Number of approaches – 4 x 8 repetitions;
• Pull yourself up with a medium grip, palms facing away from you. 4 sets of 8 reps;
• Raise your legs hanging on the horizontal bar 12 times.

Tuesday:

• Pull yourself up with a wide grip behind your head 4 sets of 8 times;
• Pull yourself up with a mid-grip, palms facing you. Number of approaches – 4 to 8;
• Raise your legs hanging on the bar 2 times 12 times.

Wednesday: a day of rest and on Thursday and Friday everything is duplicated accordingly.

The program presented above is one of the easiest, but at the same time very effective. Then, when each set of 12 repetitions is easy for you, take a load with which it will again not be so easy to do 7 or 8 pull-ups. Then the plan begins again.

Rules for training

Fitness classes using a horizontal bar will be highly effective if you strictly follow the following several rules:

• The body of the body should be positioned perpendicular to the floor, and the grip of the horizontal bar should be as strong as possible;
• Pull-ups should be carried out only using muscle strength and without unnecessary swinging;
• The ascents are smooth, there are no jerks;
• The lift must be done until the chin is above the level of the crossbar;
• Lower your body slowly and smoothly. This stage should be as long as the time spent lifting the body up;
• Breathing mode: exhale on the way up, inhale on the way down.

The fact that you are pulling yourself up correctly with a narrow grip should be signaled by touching the bar with your lower chest. When performing exercises with a wide grip, do not bend too much or make jerky movements. A reverse grip involves straightening your shoulders and squeezing your shoulder blades together.

An individual fitness plan for training on the horizontal bar can be wisely diluted with additional loads that are designed to stimulate growth. For this purpose, you need to hang freely, while holding onto the bar, and perform swings and turns in different directions. The torso will stretch under the pressure of its mass.

Beginning athletes must first master at least two types of pull-ups. You need to do it without haste and taking into account professional recommendations.

Advantages and disadvantages

Advantages:

• Almost anyone can use a horizontal bar, because even more teenage playgrounds are equipped with some amount of sports equipment. If you choose a place with a wide selection of various sports equipment, you can provide good physical activity for your own muscles.
• You don’t have to pay for this, and you don’t have to be in a cramped space, so the opportunity to pump up on the horizontal bar exists.

Flaws:

• The disadvantage of this method of training is that the horizontal bar is only the bare minimum that can be used to train muscles. You won't be able to gain a lot of mass using this method. If you combine these activities with running, the result will be very good, but for the muscular standards of bodybuilders you will be very far away.

Contraindications

This option of physical activity has a list of contraindications.

• Protrusion of intervertebral discs;
• Scoliosis;
• Intervertebral hernia.

Osteochondrosis, and especially of the cervical spine, will most likely also be the reason for the presence of some restrictions in the training plan. In any case, before starting training you should definitely consult with a specialist.