The horizontal bar is a fitness equipment that is often encountered outdoors. Of course, the horizontal bar has many functions, and there are many movements in the horizontal bar. One of them is pulling the horizontal bar. However, when some people pull the horizontal bar, they Not going up. So, what’s the best way to practice if you can’t pull up the horizontal bar? Let’s take a look at how to practice if you can’t pull up.
How to practice if you can’t pull up the horizontal bar
The horizontal bar mainly relies on the strength of the arms. If you can't get up, you can use the following relatively simple methods:
1. First, open your legs 40cm horizontally, with your body upright and in the vertical direction of the horizontal bar.
2. Place your hands on the horizontal bar and move your body upward slowly. If you can't get up, you can use explosive force to jump up. Then hold on for a while and try a few more times.
3. After you have developed the explosive strength of your arms, try to pull up directly. If you still can't succeed, you can use dumbbells to increase the muscles of your arms, and then it will be easier to do the horizontal bar.
Note: Be careful when doing the horizontal bar to avoid arm strain.
What are the benefits of pulling the horizontal bar
1. Can adjust the spine and strengthen the spine
Pulling the horizontal bar can not only strengthen the increasingly loose muscles, but if you often suffer from back pain, or have problems such as scoliosis or intervertebral disc herniation, making good use of this exercise can also improve the symptoms and even cure them without medication.
The spine is the center that maintains the human skeleton. It needs to be supported by soft tissues such as ligaments and tendons. If the development of ligaments or muscles near the spine is unbalanced, including poor posture, insufficient muscle strength, long or short legs, spinal injuries, etc., it may cause spinal curvature. In addition to affecting the appearance, scoliosis often causes soreness, chronic fasciitis of the neck and back muscles, and the inability to stand or sit for long periods of time, which in turn affects the quality of work and sleep. If the scoliosis is severe, it may even lead to cardiopulmonary dysfunction. However, mild scoliosis (the angle of the scoliosis is less than 25 to 30 degrees) may be improved by correcting posture and exercising, and hanging on the horizontal bar is one of the most suitable exercises.
2. Helps grow taller
When you pull the horizontal bar, your limbs will be stretched, fully stimulating the growth of lower limb bones. Moreover, during the hanging process, it can also accelerate blood circulation, promote metabolism, and the effect of growing taller is very significant. However, experts also remind that in order to achieve a good height-increasing effect, you must pay attention to safety when hanging the horizontal bar., to avoid injury.
The simplest way is to hang on the horizontal bar with your hands and relax your whole body! In the inverted hang, you hook your feet on the horizontal bar, maintain balance, and then relax your whole body. It's best to buy gloves, otherwise your hands will be scratched! It doesn't have to be a horizontal bar. You just need to find a place where you can hold it with both hands, relax your whole body and your feet can leave the ground, such as a door frame.
3. Can cure bone spurs
People who work for long periods of time or carry heavy objects are prone to waist pain. Medication and injections only treat the symptoms but not the root cause. Spinal surgery also carries the risk of paralysis of the lower body, so it cannot be handled with caution.
When using the horizontal bar, straighten and lengthen the spine while hanging in the air to cure yourself and your relatives and friends of the pain of bone spurs, also called sciatica. Hang on the horizontal bar for a few minutes every day with your feet just two centimeters off the ground. It just straightens and lengthens the spine. It's pure physical therapy.
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