bar legend - 8 Exercises to Do on a Pull Up Bar

 8 exercises to do on a pull up bar

Sometimes the best training is a training home and a pull up bar may be just what you need. There are many different exercises to perform in a pull up bar , working not just your arms , shoulders and chest, but also your abs, glutes and leg muscles . Combine these exercises with chin ups squats, and cardio and you have the perfect routine to fit a fixed budget activity or use when traveling.

form

Before doing anything on a pull up bar , it is imperative to make sure that your body is not balanced. Keep in a fixed position for each exercise engages the stabilizing muscles surrounding the job too. Swinging can cause injury.

1. Ask Curl

This is the classic chin up position to hold the bar on the other side , palms facing you.

2 . front elevation

The position of chin is exactly what it says , grabbing the bar with your palms facing forward. It is much harder to grasp the loop and can be harder on the wrists .

3 . monkey

It's like hanging from a tree branch by one arm. This exercise strengthens the arms , shoulders and especially endurance. 45 seconds is a good first attempt, but try to do five minutes. You will be surprised how hard it is . Set your goal and hang like a monkey , then switch arms and do it again . Note: Prior to the release of this position, switch to the other arm and hold your arms tired.

4 . Crunch Bar

Enter court, hanging , then lift your knees and keep aside for a count of five . Hook and repeat on the other side.

5 . Olympic

Enter court, hanging , lift your knees to your stomach, then slowly extended straight in front of you and hold for five counts .

6. The Arm

Front grab loop or bar shot the other wrapped tightly around the doll pendant side and draw on a chin-up . Be sure to stabilize the wrist and pull it . The drawing should be done only by hand at the helm.

7. negative

This creates the opposite of resistance exercise schedule. For example , if you do a chin , try a chin down . Go even slower on the way to the bottom of the chin and really give your stabilizing muscles a wake up call . Negatives can be applied to any pulling exercises .

8. investment

Upside offers a unique training that can boost your metabolism and slow the aging process. A good pair of boots investment will join your chin bar and head downstairs where you can sit , leg strengthening or simply read a book while stimulating blood circulation and gently stretching the spine and other joints. Consult your doctor before going down, and always have someone to help in an emergency away .

advice

Do not rock
Do not shake your body, especially the neck
Always have someone close
Breathe the nose and mouth