Make your body perfect ( 14 votes, average: 3.71 out of 5)
Many people wonder how to pump up their muscles on the horizontal bar without leaving home. The answer is simple: for this you need to adhere to the following order. A healthy lifestyle has become a real cult for many people. But most people mistakenly believe that just eating right and everything will be fine.
- It is impossible to do tricks on the horizontal bar for beginners; you need to work for a long time to achieve good results.
But to have a beautiful body and good physical shape, healthy eating is not enough. And if you justify your non-going to the gym by the fact that you don’t have time, you yourself are going against all the traditions of a healthy lifestyle, the full observance of which only can give you a good figure and good health.
How to pump up muscles on the horizontal bar
To keep your muscles toned, daily physical activity is simply necessary. Working out in a fitness center or gym is not suitable for everyone - some are on a budget, others do not like to depend on going there. But this is not a reason to give up sports activities; trainers will help you figure out how to build muscles on the horizontal bar for your body composition. An option that is available to everyone in this case is a horizontal bar. It is easy to place and install in the apartment. If you are afraid of not being able to cope, then you will probably be reassured that each horizontal bar comes with installation instructions.
But finally, the horizontal bar is installed, it’s time to start the exercises directly. Below you can find recommendations that will help you pump up your muscles correctly, that is, without getting injured, but at the same time achieving the necessary physical shape.
Make your body perfect
There is a persistent misconception that exercises on the horizontal bar allow you to work only certain muscle groups, and that these exercises are monotonous. This belief is wrong - you can easily perform original and varied tricks and exercises on it, and you can change the load by changing the width of your arms and different ways of gripping the horizontal bar with your hands. Moreover, the wider your arms are, the more tense the muscles of your back, chest and arms are.
We pump up the back muscles on the horizontal bar
You need to start shaping your figure with the back muscles. If you have an idea of how to pump up muscles more effectively, then you can very quickly and without health consequences acquire sculpted shapes. The main thing when performing exercises is not to overestimate your abilities and not to immediately try to perform exercises that are only accessible to experienced specialists - beginners can easily strain their back or dislocate their arm.
Detailed training program on the horizontal bar and uneven bars. Is it possible to pump up with pull-ups and how?
People who are interested in pumping up at home without visiting the gym and paying for the expensive services of a personal trainer will be interested in finding out whether this can be done in practice, for example, using pull-ups.
Numerous headlines on thematic websites on the Internet and fabricated videos eloquently shout that you can pump up at home without having special exercise equipment on just one bar in a month or even a week. But! The beautiful body and built-up muscles of athletes demonstrating the results of pull-ups at home is nothing more than a successful advertisement that is hardly worth believing. Training program on the horizontal bar and uneven bars from Yuri Spasokukotsky:
It is indeed possible to pump up muscles at home without special equipment and the supervision of a trainer with just pull-ups, but only to a certain limit. In fact, you can achieve the desired result only after fruitful and regular work in an equipped gym in compliance with your diet and training regimen. However, you can start with pull-ups, which will help develop muscles, strength, endurance and will be a good start for continuing training over time at a more professional level.
We pump up the back muscles on the horizontal bar - video
The most important exercise for loading is the classic pull-up. There is no need to reinvent the wheel here. You need to do pull-ups, following the classic scheme, which involves several approaches without various jerks, smoothly. At the same time, it is necessary to monitor the speed of raising and lowering the body - the lower the speed, the stronger the muscles work. Remember that breathing should coincide with the lifting and lowering movements.
- If you don’t know how to pump up your back on the horizontal bar, this is not a problem, do the next exercise correctly. The grip of the hands should be straight, arms parallel to the position of the shoulders. The greatest effect can be achieved if your legs are crossed, your back is slightly arched, and when you reach maximum height during the pull-up, your shoulder blades are squeezed together.
Pumping up your biceps correctly
Many people want to know how to pump up their biceps. Most people have not heard of other exercises on the horizontal bar besides classic pull-ups that are effective for the back muscles. With these exercises you will also learn how to pump up your biceps on the horizontal bar without spending a lot of energy.
If you do pull-ups using a reverse grip, then it is the biceps that will be pumped up. In this case, your hands should be placed next to each other - so that the edges of the palms are already in contact. After hanging, you need to stretch out, arch your back and begin simple pull-ups. The main thing you need to pay attention to is to squeeze your shoulder blades together and pull yourself up as high as possible, trying to reach your arms with your chest.
Pumping up your biceps correctly
Another exercise for developing biceps is short pull-ups using a reverse grip, when your arms are parallel to your shoulders. Everything is done the same way, but to perform this exercise correctly, having reached the maximum point of lifting, bend your arms at the elbow at a right angle, then exhale and return back.
An integrated approach to training
Pull-ups, like any other exercise, can provide little in terms of muscle growth without a number of other measures.
Number one among these measures is nutrition. Next comes sleep and lifestyle in general. Let's start with nutrition to keep things short and clear.
Eat like an elephant - you will be huge and strong
There is meaning and a piece of truth in this funny phrase. Eating a lot of calories will actually make you gain weight. If you do not exercise, fat will accumulate. If, with an excess of calories, you load the muscles to the fullest extent, it is the muscles that will grow.
And there is one more condition - the quality of the food. Depending on what is contained in the food, subcutaneous and visceral fat or muscle will grow more.
If your food is rich in protein, the muscle part of the body will receive building material. But without energy, muscles cannot work effectively. High-carbohydrate foods, in turn, are rich in energy contained in the chemical bonds between molecules. This energy will be spent during training, and its excess will be stored in the form of glycogen and used for fat synthesis. But there is little building material for muscles in carbohydrate foods, so they have nothing to grow from.
Hence the conclusion - you need both proteins and carbohydrates. Everything is simple here - there is material, there is energy - synthesis occurs. This is how our body works.
The best option is to calculate your daily diet in calories and grams of proteins, carbohydrates and fats. There is a lot of information in open sources about how to do this.
- Your first task is to make sure that the calories expended per day are less than the calories consumed. Then the excess calories will give growth.
- The second task is to decide how much protein you need to consume per day based on your body weight. And provide yourself with such a diet. Remember that protein is not only found in meat. Among other things, these are dairy products, eggs, fish and much more.
Compliance with the optimal amount of calories and BJU ratio will be called proper nutrition. Stick to it, and gaining mass on the horizontal bar will not take long.
However, it is worth saying that any organism has limits. Muscle can grow at a certain rate. And this speed at the first stage is limited by the concentration of growth hormones and testosterone. Each person's rate of muscle growth is individual. Therefore, do not be equal to your comrades - track your and only your results.
Lifestyle
By lifestyle I mean the ratio of sleep and wakefulness within a day, as well as physical activity.
Everything is clear with activity - the higher it is, the higher the calorie intake should be and vice versa.
You need enough sleep to feel good and energetic during the day. Some people say - sleep more and everything will be fine. But what matters is not so much the number of hours, but the quality of sleep.
After all, after a very long sleep a person may feel “broken.” This means that you either slept poorly or simply went over your quota. Be guided by sensations. Your task is to choose the number of hours that will give you the most comfortable feeling.
If you have mastered all of the above, let's start looking at pull-ups!
On the subject: Structure of the biceps muscle
We pump up our shoulders on the horizontal bar
Worried that you don't know how to pump up your shoulders on the horizontal bar? It’s not worth it - such exercises already exist. The shoulder muscles receive stress during all exercises on the bar. But you can load them as much as possible if you perform deep pull-ups, while keeping your arms straight. And place them as close to each other as possible. The algorithm is the same - arch your back as much as possible and begin lifting. If possible, you should reach the bar with your lower chest.
There is a very effective exercise called “strength release”. It requires very good physical preparation due to its complexity, so it is not intended for beginners. During it, you need to raise your body above the bar so that your hands are below. Such regular exercises will give a big increase in shoulder muscles.
Exercises for arm muscles
Biceps
Any exercises that require effort to bend your arms also work your biceps (for example, pull-ups on a bar, rows for the back muscles). Some of the best exercises for building and strengthening your biceps are standing barbell curls; bending the arms and turning the hand palm up; arm curls using L. Scott's bench, pull-ups (with a crossbar) with palms facing you, hammer exercise.
Triceps
Any activity that requires effort to extend your arms will strengthen your triceps. Some of the best exercises for pumping up the triceps are the French-style bench press, dips, bench press with a close grip, and push-ups with your hands on top of each other. Please note that since the triceps consists mostly of muscle fibers, it needs to be trained (unlike the biceps) with weights that are used to develop strength.
Forearm muscles
They act together with the biceps, and therefore training the latter has a positive effect on these muscles. Perform arm curl exercises regularly (even once a week) in several approaches, as well as exercises with a roller.
Use the power of your consciousness. If you believe that psychology and sports are incompatible, then you will never achieve significant results in your exercises. Therefore, when pumping up your biceps, for example, imagine how they increase with each lift of the barbell, becoming stronger and more prominent. If you take this exercise seriously, you will soon notice its beneficial effect on the training process.
How to pump up ripped abs
To pump up a sculpted press, you need to pay attention to the two most important exercises, intended for the upper and lower parts of it. Here the starting position is a completely hanging relaxed body. Next, you need to tuck your knees and pull your legs closer to your chest, and if possible higher. You need to stay in the top position for a few seconds. The next stage is to raise your legs without bending your knees.
How to pump up ripped abs
The upper part of the abs is trained by hanging upside down on a horizontal bar. From this position, you need to pull the body as close to the knees as possible, touch them and fix this position of the body for a few seconds at the reached point. If you compare it with the exercises that are required to pump up your arms and back on the horizontal bar, you will notice that pull-ups are not required here.
Features of classes at home
If your goal is to pump up with pull-ups, then you should understand that you will not achieve the same result at home on the horizontal bar as in the gym lifting kilograms of iron under any circumstances for one simple reason - you will work mainly with your own weight and small weights. Real muscle growth begins only after they adapt to loads and receive new ones. You cannot achieve this effect with push-ups on the bar - you will need a barbell and regularly increasing weight! Remember that doing pull-ups at home is a plus and an excellent start for muscle development, but such training cannot be considered the final option for getting pumped up. Regular exercise will help you create a strong, athletic body, but without clear muscle definition. At the same time, you can start the path to a perfectly pumped up body in exactly this way - by doing pull-ups, including with additional weight.
Correctly pumping the trapezius muscles of the back on the horizontal bar
There is a fairly simple, but quite effective exercise for pumping up the trapezius muscles. To perform it, you just need to spread your arms slightly wider than your shoulders; you don’t need to achieve the maximum. As you pull yourself up, try to relax your arm muscles, and don’t forget to squeeze your shoulder blades together. The main thing is how to properly pump up your back and trapezius muscles on the horizontal bar - touching the bar with your upper chest. And, of course, having completed the necessary rise, remain in this position for a few seconds. Do not arch your back, but bring your shoulder blades together and move your elbows to the side.
Biceps anatomy
The biceps muscle of the arm lives up to its name: it consists of two sections - a short and a long part. This muscle has a very complex structure, because each head performs its own function.
The long head is characterized by a short muscle duration, but a long tendon. It is located on the outer part of the arm and takes it back to the shoulder blade, performing complex motor work. It is the long head of the biceps that is considered “responsible” for the relief, volume and width of the arms.
The short head has small ligaments, but is distinguished by a larger muscle volume and a more spherical shape. This section of the biceps is located on the inside and brings the arm forward to the shoulder.
There is another very important muscle - the brachialis. It has a small volume, but stretches along the entire humerus. Its contraction leads to the raising of the biceps and the formation of its protruding part - the peak.
Properly pumping up the chest muscles
- Of course, the chest muscles receive a certain load during any exercise. But still, there is a certain exercise that coaches consider the most effective.
Pull-ups with your arms fully extended and not too wide apart allow you to quickly pump them up. Reaching the top point, lift your chin above the bar. This is difficult to do at first, but the back and chest receive increased stress. Also, when performing these actions, it is optimal to use a mixed grip of the crossbar, when one palm is turned towards you, the other, on the contrary, away from you. Hands are swapped with each approach. But in order for the muscles to develop evenly, there must be an even number of approaches.
Properly pumping up the chest muscles
When thinking about how to pump up your chest and chest muscles on the horizontal bar, you should calculate the number of approaches. The main thing is to do more than 2 approaches. How much you can do depends on your physical fitness.
So, if there is a horizontal bar freely available, then it is quite possible to build strong and defined muscles without going to the gym. The main thing is patience and perseverance.
Wide-grip pull-up technique to engage the biceps
Vary your chest or chin pull-up technique depending on your goals. Perform pull-ups until your muscles are completely tired; for muscle growth, it is recommended to work in 4x12 mode.
- Grasp the horizontal bar with a wide grip, placing your palms in a regular overhand grip.
- Exhale: bending your elbows, pull your chin towards the bar, squeezing your shoulder blades at the top point. Keep your legs bent at the knee.
- Inhale: slowly lower yourself without fully extending your elbows.
Option for pumping up biceps on the horizontal bar No. 2 - pulling the back of the head to the bar
- Place your palms with a wide grip on the bar.
- Exhale: bending your elbows, moving them slightly back behind your back, pull yourself up so that the back of your head touches the bar.
- Inhale: lower your torso smoothly, without jerking.
Also repeat in 4x12 mode, avoid too many repetitions.
