Which muscles are trained on the horizontal bar?

Many people have the habit of exercising. Horizontal bar exercise is a common way of exercise in life, and the benefits of horizontal bar exercise are also very many. It can not only exercise the muscles of the body, but also is good for physical health. Although horizontal bar exercise is good, many people do not know which muscles can be exercised by horizontal bar exercise. So which muscles can the horizontal bar exercise? The following introduces which muscles can be exercised by the horizontal bar.

1. The horizontal bar can exercise the deltoid muscles of the shoulder

The deltoid muscle is located in the shoulder and is triangular in shape. Its main function is to abduct the shoulder joint. When using the horizontal bar to do various training movements, shoulder joint activity is essential, which has a training effect on the deltoid muscles of the shoulder.

Deltoid muscle: located in the shoulder and is triangular in shape. It originates from the lateral segment of the clavicle, the acromion and the scapular spine, and the muscle bundles gradually converge outward and downward and end at the deltoid tuberosity of the humerus. The upper end of the humerus is covered by the deltoid muscle, making the shoulder joint round and bulging. The deltoid muscle is commonly known as the "tiger head muscle" because its shape protrudes from the upper arm, resembling a tiger's head. In addition, the well-developed deltoid muscle is relatively large and appears very powerful, so it is also a symbol of strength. Training your deltoid muscles can increase shoulder width.

2. The horizontal bar can exercise the back muscles

When using the horizontal bar to do exercises like pull-ups and knee raises, the back muscles can be stimulated and have a certain training effect on the back muscles, especially the latissimus dorsi.

Back muscles: Back muscles are divided into superficial back muscles, deep back muscles and back fascia. The superficial dorsal muscles are divided into two layers, both originating from different parts of the spine and ending at the upper limb girdle bones or free upper limb bones. The deep back muscles are arranged on both sides of the spine and are divided into long muscles and short muscles.

3. The horizontal bar can exercise abdominal muscles

3.1. Hanging Leg Raise: Hold the horizontal bar with both hands, let your body hang naturally, keep your upper body straight, and do not bend your elbows. Use your abdominal muscles to raise your legs straight up, and try to make your legs parallel to the ground or above parallel. When you reach the "peak contraction" position, pause for a second or two. Then, slowly lower your legs back to the starting position.

Exercise effect: The target muscles are the lower rectus abdominis and oblique abdominal muscles. It is a relatively advanced movement in abdominal muscle training and has a better effect on the lower abdomen.

3.2. Inverted sit-ups: The so-called inverted sit-ups are to do sit-ups while hanging upside down on a horizontal bar, hook the horizontal bar with your feet or legs, and then do the sit-up exercise.

Exercise effect: It has a relatively large stimulating effect on the abdominal muscles. However, please note that inverted sit-ups are a relatively difficult abdominal muscle exercise. Doing this without basic sit-up training will strain your abdominal muscles, and hanging upside down on the horizontal bar is quite dangerous.

Generally speaking, it is best to use the horizontal bar to do abdominal muscle training within 30-60 minutes, so as to ensure that the abdominal muscles are fully stimulated. When exercising with a horizontal bar, it is best to practice in groups and set the exercise intensity according to your own situation.

What are the benefits of horizontal bar training

1. Practicing on the horizontal bar can relieve pain in the waist and legs: When hanging on the horizontal bar, the patient holds the horizontal bar firmly with both hands, lifts his feet completely off the ground, and lets his body hang freely. At the beginning, you can do small amount of hanging exercise according to your ability, 2-3 times a day, each time for 15-30 seconds, and then gradually increase the number and time of hanging. If possible, you can also move in different positions and the amplitude should be within the limits allowed by your physical strength and pain. After 3 months, the pain in the waist and legs will decrease day by day, and the pain will disappear without you noticing.

2. Practicing on the horizontal bar can make the body more flexible: Due to the effect of gravity, the movements on the horizontal bar can stretch the body well and make it more flexible. Grab the horizontal bar with both hands, lift your feet off the ground and hang your body on the horizontal bar, while protruding your lower jaw and relaxing. This move is a great upper body stretch. Start by holding this position for 5 seconds; as you get better, you can build up to at least 30 seconds. Hold on to the bar tightly to make the stretch easier. Follow your body's feeling. Stretching doesn't need to be too intense. Just enjoy the process of stretching.