Abdominal exercises on the horizontal bar. How to properly pump up the press on the horizontal bar for men and women

For those who find that their problem area remains a full belly, the best advice is to immediately change your lifestyle and take care of your physical health. This material will tell you how to pump up the press on the horizontal bar, what is needed for this and what methodological techniques exist. At the same time, increased attention should be paid not only to physical activity, but also to nutrition itself.

To pump up your abs on the horizontal bar, you will need desire, strong intentions and, of course, the sports equipment itself. You need to include a number of exercises in your training program and strictly follow the prepared load plan. To know how to pump up your abs on the horizontal bar, you need to understand the biomechanics of basic movements. The most effective, popular and widespread exercises for pumping up the abs using a bar are:

• hanging leg raises;
• "frog";
• "corner";
• twisting.

They will allow you to achieve maximum efficiency and speed of achieving results.

Exercises for the press on the horizontal bar

Hanging leg raises are the most popular movement. When performing it, several areas of the abdominal muscles are maximally used - the lateral, oblique and rectus muscles with their high load. The mechanism for performing hanging leg raises is very simple - you just need to hang on the horizontal bar and raise your legs until they reach parallel with the floor. After this, you need to try to reach them to your chest. All exercises related to the technical elements of leg raises in a prone position or on a bench are just variations of similar exercises performed from a hanging position.

Many beginner athletes cannot do this movement due to their low level of physical fitness. Moreover, violations of movement technique are often observed - if this is noticeable in you, then you should not be upset. Even the most experienced athletes, when starting to practice, did not do it correctly. You can try a lighter version of the exercise - instead of straight legs, you need to pull your legs bent at the knee joints towards your chest. From this position they unbend and fall back, spending several seconds in a fixed position. After a few weeks, when this option seems simple, you can move on to straight leg raises.

The “frog” exercise was practiced by Bruce Lee to train his abs and endurance. Hanging on the bar and bending your knees, you need to pull them up as high as possible - ideally up to your chin. You can start by pulling up to the stomach, then to the chest, over time you will be able to reach the chin. You should lower your legs only if you feel a strong burning sensation in the tense muscles. You cannot help yourself by rocking or using your back; all work should be concentrated specifically on the press. We recommend performing 3 sets of 20-25 repetitions each.

“Corner” is also a popular gymnastic exercise that came to us from artistic gymnastics. It allows you to perfectly work out the abdominal muscles, making them firm and developed due to static tension. Performed from a position similar to hanging leg raises, but with certain differences. When the legs are raised to parallel with the floor, they need to be fixed in this position. The longer you hold on, the greater the load on the abdominal muscles and, accordingly, the higher the efficiency. In no case should sudden jerks be allowed - sets should be increased gradually. When the exercise no longer seems difficult, you can complicate it in various ways:

• increasing the time spent in static voltage;
• adding weights directly to the legs;
• swinging your legs up and down.

In addition, there are options with pull-ups in this position, which will also allow you to additionally load the muscles of the arms and back.

As for crunches, they also perfectly work all the abdominal muscles, depending on the angle of application of the load. How to pump up your side press on the horizontal bar? To do this, while hanging on the horizontal bar, you need to raise your bent legs, but not in front of you, but moving them to the left or right alternately. Another option to improve performance would be to use special weighting projectiles. In this case, the load should be increased only gradually with reliable fixation of the weight. They can only be used when performing the exercise with your own weight does not cause any problems and is very easy to do. Even knowing how to pump up the press on the horizontal bar and uneven bars, many make technical mistakes. Movements must be performed in full amplitude and with full control of each phase.

Abdominal bar training program

When creating a training cycle program, it is very important to take care of rest - this factor, unfortunately, is neglected by many. You shouldn’t lose your muscles – they need to be allowed to fully recover. Otherwise, they will simply be destroyed as a result of the action of catabolism and the hormone cortisol. Overload does not lead to the desired effect, as many believe - it only leads to overtraining, which is very dangerous to health. Rest must be included in the training program. You can start with 2 times a week, increasing over time the number of workouts to 3. The abdominal muscles, like other groups, should rest for at least 48 hours.

It is also very important not to neglect a short rest between sets, but to ensure that its duration does not exceed 5 minutes. The optimal time period for this should be at least 2 minutes. If you pause too long, blood will flow out, and the result of the workout will decrease significantly, because. the muscles will be able to return to their original state.

By performing a set of simple exercises in compliance with the technique and regularity of training, you can pump up beautiful and courageous abs using a regular horizontal bar. Instead of a traditional projectile, you can use any horizontal bar that you can grab onto - a pipe or even a branch! We also recommend paying attention to the modern development of scientists - “”. The additive will significantly speed up the result of getting beautiful abs on the horizontal bar.

Don't ignore hanging leg raises. This basic exercise builds strength and shape in your lower abs.

This exercise is the most powerful and at the same time exhausting tool for pumping up the lower abs. The exercise is recommended for experienced athletes as a more effective alternative to hanging knee raises. It should be performed at the beginning of abdominal training. The optimal number of approaches is 3-4, repetitions - 10-25.

Execution technique

Hang from the bar. The arms and legs are fully straightened, the lower back is slightly arched. If your grip is weak, use gymnastics straps.

Inhale and with a powerful movement, lift your straight legs as high as possible. In the final position, pause for a couple of seconds and smoothly lower to the starting position.

If the exercise is difficult, do it with your knees bent.

1. In order to fully load the lower part of the abdominal muscles, your legs must be raised as high as possible. The abdominal muscles begin to contract only after the legs overcome an angle of 30-45 degrees. Before this, mainly only the hip extensor muscles work.

2. To make the load even greater, lift not only your legs, but also your pelvis.

3. At the beginning of the movement, move your legs back a little. This will allow you to easily go through the first phase of the movement, where the leg muscles mainly work.

4. This type of abdominal exercise is performed without additional weights.

The horizontal bar is a popular sports equipment that helps to quickly work out the muscles of almost the entire body, including the abs. The big advantage of training on the horizontal bar is that you can train anywhere: at home, in the yard on the sports ground, in the gym. Exercises for the abdominal muscles on the horizontal bar can be mastered by both men and women, but for this you need to have at least a little physical training. Therefore, before moving on to training on the bar, it is worth strengthening your abdominal muscles by performing regular exercises.

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The benefits of exercising on the horizontal bar

You can pump up your abs on the horizontal bar quite quickly. Such exercises have several advantages over performing standard exercises to strengthen the abdominal muscles on the floor:

1. 1. Firstly, the range of motion when training on the horizontal bar is much greater. Because of this, it becomes more difficult to perform the exercises, but the abs are worked out much more effectively, so the result in the form of a sculpted abdomen with clear cubes will appear much sooner.
2. 2. Secondly, when exercising on the horizontal bar, not only the abs work: the muscles of the arms, back, chest and shoulder girdle also receive load. Thanks to this, posture improves and the upper body becomes more toned.

In addition, you can practice on the horizontal bar at home - it will be enough to install a crossbar at home. The main thing is that the structure is strong and can withstand the weight of the student.

The easiest way is to hang a horizontal bar in the doorway.

In addition, you can mount a special structure on the wall.




Contrary to popular belief, training on the horizontal bar is suitable not only for men, but also for women. Usually, girls, especially beginners, find it difficult to immediately perform exercises on the horizontal bar due to a weak grip. To strengthen it, you can start by simply hanging on the bar, trying to hold on for as long as possible.



The best abdominal exercises

Before you start doing abdominal exercises, you should do a warm-up. It is imperative to work out all the joints, paying special attention to the wrists. You can also jump rope, do squats, walk on a treadmill, etc. This will avoid injuries and increase your heart rate to the required value.

Then you need to go to the horizontal bar and grab it with your hands. The grip should be comfortable - your thumbs grip the bar from below.

When performing exercises on the horizontal bar, it is important to monitor your breathing. Exhalation is done with effort (for example, when raising your legs), and inhalation is done when returning to the starting position (when lowering them).

Each exercise should be performed until you feel a burning sensation in your abdominal muscles. At the same time, you cannot swing the body, making jerky movements. In this case, the exercises will be performed due to the force of inertia, and not by muscle tension.

If it becomes easy to exercise, you can put weights on your legs. Girls should use weights carefully, as overdeveloped abs lead to an expansion of the waist.



Hanging Leg Raise

The most popular abdominal exercise on the horizontal bar is hanging leg raises. It is aimed at developing the rectus abdominis muscle, especially its lower part. For this exercise to be effective and help pump up your six-pack abs, you need to do it correctly.

Technique:

1. 1. Approach the horizontal bar and grab it with a straight closed grip, hanging on the bar. The grip width should be slightly wider than shoulder width.
2. 2. As you exhale, raise your straight legs to an angle of 90 degrees with your torso. It is worth considering that the press starts working only after passing the 45 degree mark. Up to this point, movement is carried out by the hip flexors.
3. 3. After this, it is advisable to pull your legs even higher, directly to the horizontal bar. To do this, you will need to slightly bend your knees and twist your pelvis.
4. 4. Having touched the bar, you need to hold for 1-2 seconds and slowly lower your legs.



The hanging leg raise is a fairly difficult exercise. To perform it correctly, you must have strong muscles in your core, upper body (back, arms, shoulder girdle) and legs. Therefore, beginners can perform the exercise in a special simulator, where they can lean on the armrests and press against the back.






"Corner"

An exercise almost identical to hanging leg raises is the “Corner”. It gives the abdominal muscles a static load, which makes them stronger and stronger.

Technique:

1. 1. Hang on the horizontal bar and raise your straight legs until they are parallel to the floor.
2. 2. Stay in this position until the abdominal muscles begin to contract. For beginners, you can hold the “corner” for at least 5–10 seconds. As your abs strengthen, this time needs to be increased.



You should lower your legs smoothly. They also need to be lifted without jerking or swinging, otherwise the load will leave the target muscles and the exercise will be performed due to inertia.

It is important to ensure that your back is not strained too much while performing the “corner”. If this happens, you need to start strengthening the muscles in this area.

"Frog"

A simpler exercise on the horizontal bar for developing the abs is lifting bent legs to the chest. It uses the lower part of the rectus abdominis muscle to a greater extent.

Technique:

1. 1. Hanging on the horizontal bar, bend your legs slightly.
2. 2. As you exhale, try to raise your knees to your chest.
3. 3. Fix at the top point, making a peak contraction.
4. 4. Then slowly lower your legs.



Beginners can pull their knees towards their stomach, and advanced athletes can pull their knees towards their chin.

This exercise is suitable for girls and beginners. Over time, it is advisable to move on to performing straight leg raises in front of you.

Leg twists

You can pump up your oblique muscles with hanging leg twists. The most difficult option is a movement reminiscent of a side “corner”.

Technique:

1. 1. Take the starting position on the crossbar. Raise your legs straight in front of you until they are parallel to the floor.
2. 2. Then turn them to the right.
3. 3. Hold for a couple of seconds and turn your legs to the left.



Beginners can do turns with their legs bent. In this case, the knees are pulled towards the chest and then turned to the right and left.




"Bicycle" and "Scissors"

You can also perform such well-known exercises as “Scissors” and “Bicycle” on the horizontal bar.

In the first case, you will need to alternately raise your straight legs in front of you. This exercise is considered quite easy, so it can be used by beginners. An exercise called "Bicycle" involves alternately pulling one leg towards your chest and straightening the other. On the horizontal bar it can be performed in two variations.

First way:

1. 1. Hang on the bar without lifting your legs.
2. 2. Pull your left leg, bent at the knee, to your chest or chin, leaving your right leg straight.
3. 3. Then change legs, raising your right leg and straightening your left.

Second method (complicated):

1. 1. Having taken the starting position on the horizontal bar, raise your legs to a right angle with the body.
2. 2. Pull your left knee to your chest, keep your right leg straight and parallel to the floor.
3. 3. After this, straighten your left leg, pulling your right knee to your chest.

It is worth performing these exercises for a certain time. Beginners can limit themselves to 30 seconds. For advanced athletes, you can increase the time to several minutes.

Upside down twists

Another effective abdominal exercise is hanging upside down crunches.

To complete it you will need to follow these instructions:

1. 1. Hang on the horizontal bar upside down so that it is in the crook of your legs under your knees. The bar should be firmly grasped by your calves and thighs.
2. 2. Place your hands behind your head and, as you exhale, lift your body, trying to touch your chest.
3. 3. After pausing briefly at the top point, slowly straighten up. Jerking movements are not allowed.



This exercise is only suitable for experienced athletes. To perform it you need to have strong core, back and abdominal muscles.

You can purchase special holds or so-called gravity boots that allow you to perform crunches while hanging on your feet. In this case, you don’t have to worry about whether the body is firmly fixed to the crossbar.




Training program

From the proposed exercises, you can create an effective training program that will help you quickly pump up your abs on the horizontal bar:

A set of exercises according to the presented scheme should be performed 1 to 3 times a week. This frequency of training is due to the fact that the abs are the same muscle group as any other, so sufficient rest is necessary for the growth and strengthening of the abdominal muscles.

It is impossible to get sculpted abs without proper nutrition: if there is a layer of fat on the stomach, the muscles will not be noticeable.

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I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

The horizontal bar is not only intended for pull-ups, as many people mistakenly believe. With its help, you can make a variety of muscle groups, even the problem area of ​​the abdomen, sculpted. Pumping up the press on the horizontal bar has its advantages: the athlete exercises with his own weight, which gives the muscles additional stress. The results of the training will be noticeable faster, since the movements are performed with a large amplitude.

What are the benefits of training on the horizontal bar? This is the most accessible way to practice, because the crossbar is installed near every home. So you just need to choose the right time.

• Before classes, you need to warm up: stretch your joints, bend over, twist your body, swing your legs, etc. A short jog won't hurt.
• While performing the exercises, exhale while moving up, inhale while moving down.
• It is not recommended to make sharp jerks to avoid injuring your back.
• Swinging of the body due to inertia is unacceptable. Efforts are produced only by the muscles of the abs and thighs.
• Do not hold your breath while performing movements.

Beginners should not immediately chase Olympic records. The loads increase gradually, step by step. The secret of success is regularity and perseverance. It is necessary to conduct classes at least three times a week. The abdominal training program on the horizontal bar should be well thought out - it is better to immediately draw up a plan for several months. When goals are clear, progress is noticeable, it’s easier to do, and motivation appears. Technique is important - even a simple leg lift can be performed incorrectly, which significantly reduces the results.

Diet changes

Another important point is nutrition. You can exercise at least three times a day, but if your body is overgrown with fat, the results will not be visible. You will have to give up excess carbohydrates and add protein foods to your diet. Lean boiled meat, stewed fish, vegetables and cereals, protein shakes - this is the basis of the diet for those who want to achieve radical changes in appearance. To lose weight quickly, you need to create a calorie deficit and train hard. Unfortunately, without drying, you won’t be able to see the coveted “cubes,” so you’ll have to carefully monitor your diet.

What exercises to include in the program

The peculiarity of training on the horizontal bar is that the entire target group will be evenly worked out: both the upper and lower abs. At the same time, the muscles of the core (core), which, like a corset, support the entire torso, are strengthened. It’s always easy to make any activity more difficult, even without weights - to do this you just need to slow down the pace of execution.

Leg Raise

The simplest option for training the abdominal muscles, suitable for beginners. Grasp the bar with a regular grip, or a wide one. Raise your legs until a right angle is formed. At first, you can keep them bent at the knees - it’s easier. The back should remain straight so that the load goes directly to the abdominal area. To make it more difficult, you need to pull your legs as high as possible - to chest level. You can't do this with jerks - you can hurt your back. Perform 3 sets of 20 repetitions (or less if you are not strong enough).

The apparent simplicity of the exercise deceptive. To perform it, you will have to use a large number of muscles: shoulders, back muscles, lateral press, hips. It is very difficult to lift perfectly straight legs on the horizontal bar at a slow pace, because it requires enormous abdominal strength. That's why this exercise is one of the best for developing the abdominal area.

Crunches on the horizontal bar

Working out the oblique abdominal muscles. They are very important - they support the body vertically and also protect the internal organs. And, of course, sculpted sides complement the masculine look of any athlete. The execution is simple: raise your bent legs from a hanging position, trying to touch the opposite elbow. Even if you can’t reach it yet, it doesn’t matter. It is important not to rock the body so that the load is not on the lower back, but on the target group.

"Bicycle" hanging

A similar exercise, which is done on the floor, is known to everyone from school. You need to imitate riding a bicycle, only holding the horizontal bar with your hands. You need to pedal for at least 30 seconds, gradually increasing the time.

"Corner"

The exercise is similar to the leg raise, but is more difficult. Raise your straightened limbs to an angle of 90° and stop. The longer this position is maintained, the stronger the abdominal muscles will become. As a more complicated version, the “corner” is performed simultaneously with pull-ups.

To avoid the appearance of calluses on your hands, it is better to wear special gloves before training. Pauses between approaches should be short (1-2 minutes is enough). If fatigue is too severe, you should replace the exercise with an easier one.

• The slower the movements, the stronger the effect of the exercises.
• It is better to develop strength evenly, because everything in the human body is interconnected - you cannot only pump up your abs, forgetting about your back or arms.
• You should not ignore the usual pull-ups and dips. They should also be included in your training program.

At first, 2-3 sessions per week will be enough; you need at least a day of rest before the next workout. Over time, their number can be increased to 5. Forced training does not lead to improvements, and even worsens the figure. With increased work, the abdominal muscles will stretch and it will become more noticeable.

Pumping up your abs on the horizontal bar is really a very effective way to get a strong and sculpted stomach. You can start at any level of physical fitness, gradually increasing the complexity of the exercises. The most advanced exercise with weights, but for most modern urban residents, their own body weight will be enough. By making the necessary changes to your diet and exercising regularly, positive results will become visible within 2-3 months.

Attention, TODAY only!

Greetings, turnstile men and jocks! How can you get perfect abs without effort, without sweating, without spending a lot of time? No way! When working these muscles, you will not only have to devote a lot of hours and effort to the problem, but also literally earn bloody calluses.

If you are not ready for hard work and are waiting for advice about just attaching a magnet to your belly button or rubbing it clockwise with a magic rag, then you can immediately close this article. That's not what we're talking about today. But believe me, the result is worth it, so today we’ll talk about how to pump up your abs on the horizontal bar. So what should you do?

Let's talk about efficiency

Let's start with the fact that the abs are, in general, muscles that many leave for later. The first thing, of course, is necessary (priorities are set depending on gender).

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And working out the stomach is something not very important, it seems like it should be worked out on its own during training. However, this is not the case, and to get ideal results you need to do a lot of push-ups, pull-ups and crunches. You can find details on how to properly do push-ups, pull-ups and crunches on my YouTube channel, by following this link.

If you watch people in the gym, many of them work out in approximately the following mode: lie down on the floor, raise your head 10-20 times, feigning maximum tension; the more advanced ones can also lift their shoulders off the floor. After puffing like this for 10 minutes, the newly minted jock gets up with a feeling of accomplishment and, wiping the sweat from his overworked face, says: “That’s it, I’ve pumped up my abs!”

But you don’t do squats with your legs slightly bent? In this case, the range of motion is also important, which you can get without problems while working on the horizontal bar. And here you won’t be able to avoid hard training.

Yes, yes, all this can be done with just one exercise machine - a horizontal bar. Many people believe that a horizontal bar is a unit for pull-ups, and nothing else can be done here. However, this is far from the case, and today we will figure out how to pump up the press on the horizontal bar. And how can you use it to make these exercises varied?

What are the advantages of such a simulator? It helps you achieve faster results than other training programs because it forces your body to work through a maximum range of motion. Despite its simplicity, the horizontal bar is a very convenient device.

In addition, here you get good weights. During the exercises, almost all muscle groups are involved. We will start from the fact that you are a beginner athlete, so you are not in the best physical shape. Let's look at the training scheme from the simplest exercises to the most complex.

How to pump up your abs on a horizontal bar if you have never had experience exercising on such a device?

Let's start with the basics

Mastering complex options

The most important thing is that training on the bar allows you to use the so-called core muscles, whose task is to stabilize the pelvis and hips, as well as the spine. This complex includes the oblique and transverse abdominal muscles, the rectus and posterior muscles in the thigh area, the gluteal muscles, the adductors, the coracobrachialis and some others.

Now let's look at exercises that will teach you to engage all of the above-mentioned muscles, and, therefore, achieve results in the shortest possible time.

• The so-called ones have also proven themselves well. By the way, this is generally an ideal load for quickly pumping up the abdominal muscles. How to do them? You can twist your body with your knees bent. In a more complex version, these will be straight legs. The “Janitor” exercise is the ideal answer to the questions: “How to pump up your abs using a horizontal bar”?
• This is a more complex version of the activity described above. In this case, we will raise our straight legs to the crossbar, fix ourselves in this position, and then tilt them first to the left and then to the right, gradually increasing the amplitude of movement. Start with a small amplitude, eventually reaching the maximum.
• If you are already tired of all this and want to finish off your abs, then you can, of course, hold the “Corner” for so long until your hands begin to unclench on their own. You can add additional weights in the form of special weights or even weights on a massive chain.

By the way, one of the most common problems when working with the press and horizontal bar is that sooner or later your arms begin to get tired. Moreover, the press seems to still be able to work, but the palms are already shouting: “Guard!” and are ready to call a rescue team. What to do? You can use special straps. If you're really bored, try hanging first from one hand and then from the other.

By the way, don’t allow yourself to make another typical mistake: overexerting yourself or experiencing so-called overtraining. Overload will only make your condition worse. So start with 2-3 strength training sessions per week, with a day or two between each.

The pause between sets should be about 2-3 minutes, make sure that the body does not cool down for more than 5 minutes.

That's all for today, hard workers! Remember that hard work pays off and motivates you. Knowing with what exorbitant efforts you achieved your abs on your stomach (and you will get them with such loads), next time you will not allow yourself to overeat or relax in order to become fat again. In the morning it will be hard for you, not because you have had too much to drink, but because the muscles that worked the day before are buzzing.

Get used to treating yourself with respect and loving yourself!