The deltoid muscle is located in the shoulder and is triangular. Its main function is abduction of shoulder joint. When using the horizontal bar to do various training movements, shoulder joint activities are essential and have an exercise effect on deltoid muscle.
2, the horizontal bar can exercise back muscles.
When doing pull-ups and knee lifts with the horizontal bar, it can stimulate the back muscles, and has a certain exercise effect on the back muscles, especially the latissimus dorsi.
3, the horizontal bar can exercise the triceps brachii.
When the triceps brachii contracts, it will straighten the elbow or droop the forearm, and when the triceps brachii relaxes, it will bend the elbow. In horizontal bar training, you need all kinds of arm bending movements, so you can often use horizontal bar to exercise triceps brachii.
4. Horizontal bar can exercise biceps brachii.
The function of biceps brachii is to bend shoulder, elbow and forearm supination. When the biceps brachii contracts, the elbow bends; When the biceps brachii is relaxed, the elbow joint is extended or the forearm is drooping. This also makes it possible to exercise biceps brachii well in horizontal bar practice.
5. Horizontal bar can exercise core muscles.
The core muscle group consists of rectus abdominis, oblique abdominis, lumbodorsal muscle and erector spinae. Exercise with horizontal bar can have certain exercise effect, especially for abdominal muscles.
Extended data:
Introduction to pull-ups classification:
1, forehand pull-ups
Forehand pull-ups are done by grasping the palms outward. This is the most "orthodox" pull-up grip and a challenge to the deltoid muscle. If you want to focus on training deltoid muscle, you can increase the angle of arm opening while holding the racket forehand, which is more difficult.
2, backhand grip pull-ups.
Backhand pull-ups are pull-ups with palms inward. It's easier than forehand grip, because you can hit the biceps brachii. If you want to make biceps more spectacular, you can try backhand pull-ups. Moreover, you can put your arms together or even touch them with your hands, which will put more pressure on the biceps brachii.
3. Mixed grip pull-ups
Forehand and backhand pull-ups adopt forehand grip and backhand grip. This will increase the difficulty of pull-ups. When using this grip, the body will lean to the opposite side and increase the strength of the opposite side. You need to use forehand and backhand alternately in practice.
4. Parallel grip pull-ups up (also called side grip pull-ups up hammer grip)
If there are two bars, you can take this palm-to-palm grip, which can reduce the pressure on your shoulders.
5. Load-bearing pull-ups
No matter what kind of pull-ups, you can achieve 15 in one breath. It's time to consider increasing the difficulty. Increasing the load is a simple way to improve the difficulty. The specific increase of negative importance depends on personal strength.
Baidu Encyclopedia-Pull-ups