In the outdoors, the horizontal bar is a commonly seen exercise device. Of course, the horizontal bar has many uses, and there are many movements in the horizontal bar. Pulling the horizontal bar is one of them. However, when some people pull the horizontal bar, Not sure what the benefits are. So, what are the benefits of pulling the horizontal bar regularly? Let’s take a look below.
Benefits of pulling the horizontal bar
1. Lose weight
When doing various exercises with the horizontal bar, it can consume body heat and burn excess fat in the body, thereby achieving the effect of losing weight. However, this is more effective for people who are overweight.
2. Enhance arm strength
During horizontal bar exercise, both hands need to hold the horizontal bar as support, which will bear part of the body weight. Regular exercise can enhance arm strength.
3. Enhance lung capacity
Practice on the horizontal bar can enhance cardiopulmonary function and lung capacity. It can also promote blood circulation in the body and accelerate metabolism in the body. Regular practice of the horizontal bar is good for the cardiopulmonary and respiratory systems.
4. Practicing horizontal bar is good for spinal health
Regular hanging of the horizontal bar is good for spinal health. It can strengthen the increasingly loose muscle strength and improve conditions such as frequent back pain, scoliosis, intervertebral disc herniation, hunchback, and chest holding.
5. Build muscle
During the process of practicing the horizontal bar, it can play a very good role in exercising the muscles of the arms, shoulders, abdomen and other parts. For example, when using a horizontal bar to do pull-ups, you can exercise the body's back muscles, shoulder muscles, upper arm muscles, and chest muscles.
6. Help grow taller
When using a horizontal bar to practice pull-ups, the body is in a natural sagging posture, which can relax the muscles in the waist and back of the human body. The process of pulling force against its own gravity can promote the slow growth of bones, which is good for helping to grow taller. of.
How to practice pulling the horizontal bar
1. Hold the horizontal bar with both hands with a wide grip (palms facing forward), lift your feet off the ground, and let your arms hang down and straighten your body naturally.
2. Use the contraction force of the latissimus dorsi to pull the body up until the horizontal bar touches or is close to the chest. Stay still for a second to fully contract the latissimus dorsi. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging, and repeat.
3.Inhale when you pull your body up, and exhale when you lower your body.
4. When pulling up, focus on the latissimus dorsi and pull the body as high as possible. Do not let the body swing when pulling up. The feet cannot touch the ground when hanging down.
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