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What will happen to your back if you hang on a horizontal bar every day
Hanging on a trunik is one of the most accessible and popular exercises. According to popular belief, it has a positive effect on the spine and develops grip and hand strength. In addition, many are sure that regular exercise on the bar can make a person a little taller. Together with the coach of World Class Alexander Karpov we are figuring out whether this sports practice is really as useful as they say it is, and what rules must be followed in order not to get injured instead of benefit.
How does hanging on a horizontal bar affect the spine?
Such a simple exercise really has a strong effect on the back. If you regularly and correctly hang on the horizontal bar, you can strengthen the spine and even stretch it a little. It is due to this factor that your growth will slightly increase.
Many fitness enthusiasts spend a few minutes hanging on the bar after their main workout. They do this in order to allow the vertebrae to recover from a heavy load and stretch tired muscles.
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Who shouldn't use the bar?
However, some experts in the field of sports believes that hanging on a horizontal bar is dangerous in certain cases. They think there is too much pressure on the body during this exercise if you have:
- problems with the spine: osteochondrosis, osteoporosis, hernia.
Alexander: First of all, the shoulder girdle and arms (especially the hands) are loaded, because they are forced to keep the body weight on the horizontal bar. It also stretches the abs and hip flexors, which can lead to an increase in lumbar lordosis ( The forward bulge of the lumbar spine - Ed. ). When hanging, the muscles reflexively tense, as a result of full stretching, you can not achieve it at all. Conclusion: the benefits of hanging on a horizontal bar seem more like a myth than a truth.
It turns out that only people who do not have problems with weight and spine can benefit from exercising on the bar. For the rest, the trainer recommends performing a half-hanging with support, that is, touching the ground with your feet. It is in many ways safer than usual.
Alexander: With this option, the load partially falls off the shoulder girdle and arms. There is also no stretching of the abdominal muscles and it becomes possible to stretch the spine.
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Rules that will make training on the horizontal bar safe
Remember to warm up
This is a rule in general, it fits absolutely all exercises. Vis and half-vis are no exceptions. You can also do them after your main workout.
Do the exercise in multiple sets
Beginners should get the setup out of their minds the longer the better. If you are not striving to set a personal best for time or improve strength indicators, then it is much safer to focus on short sets.
Alexander: Several sets of 30-40 seconds are enough for stretching in a half-hang ... To improve grip indicators, people who do not have restrictions and contraindications to movement can perform 3-4 approaches of the hang until victorious.
Observe the correct technique
Despite Although the exercise on the bar seems easy in appearance, it is worth doing it, remembering the correct technique. This will significantly reduce the risk of overload and injury.
Alexander: The half-vis involves support for the legs, that is, the legs should touch the ground. The grip is straight, closed. Try not to increase the lumbar lordosis, but, on the contrary, to smooth it.
Do not jump off the horizontal bar
The coach advises, and not without reason, not to make sudden movements after you finish hanging. To do this, gradually shift your body weight to your legs until you completely stand on the ground.
Seasonal sports: how to replace the horizontal bar in the cold season?
In winter, few people agree to go to the street and practice on the cold bar. Not everyone has inventory at home. But, according to the coach, any object similar to it can serve as an alternative to the horizontal bar.
Alexander: If you do not take into account the places specially designated for physical culture and sports, then the crossbar can serve any item similar to her. A mobile sliding bar and functional hinges are also suitable.