Performing the “horizon” exercise on the horizontal bar is quite difficult, it requires some physical preparation and courage, because with the slightest improper movement you can fall and get injured. In order to learn the correct and safe execution of this element, you need to familiarize yourself with some of its features and implementation techniques.
Description
This exercise is borrowed from gymnastics. Now it is actively used in the direction of street fitness workout.
“Horizon,” or “plate,” as it is often called, is an exercise in which the body is held horizontally on straight arms in a position parallel to the floor. The hands should be at the same level as the belt.
Many people wonder how to learn the horizon exercise on their own. This requires physical preparation and patience. A beginner should not immediately try to perform an element, unprepared muscles and ligaments can be injured.
For training, you need to learn the knowledge about the exercise, prepare physically. We will talk about this below.
What muscles are involved?
To perform this element on the horizontal bar, it is necessary to purposefully develop certain muscle groups for the horizon exercise, which are involved in the execution process.
First of all, these are:
- pectoral muscles;
- triceps;
- anterior deltoid muscles;
- extensor spine;
- muscles of the press;
- round back muscles;
- muscles - body stabilizers;
- gluteal muscles.
In addition, to maintain the bar, good balance and coordination are required.
Benefit, harm, contraindications
Like any other sports element, the exercise "horizon" on the horizontal bar has its advantages and disadvantages.
As a positive point, it is worth noting:
- additional shoulder relief;
- increase in deltas and triceps;
- strengthening the press and torso;
- Due to its powerful static load, visceral fat is actively burned.
The disadvantages include only inadequate physical fitness, in connection with which you can be injured during the exercise.
Contraindications to the implementation of the element are:
- joint injuries of the hands (shoulder, wrist or elbow);
- dislocations;
- weak fingers;
- hernia or spinal injury;
- protrusion.
Preparatory exercises
Learning the horizon element includes a series of preparatory exercises, each of which requires a phased study. Before doing exercises on statics, it is recommended to start with strength exercises preparing the muscles. In addition, it is important to prepare the shoulders in order to maintain body weight with muscles, not joints.
Below are some exercises that are performed in turn as a preparatory training:
- Exercises with barbell or dumbbell. Sports equipment is taken with palms down and slowly raised on outstretched arms in front of you, the exercise is repeated several times. It is good to perform statics with a barbell or dumbbell, for this the projectile is raised to shoulder level and held on outstretched arms for as long as possible.
- Push ups. This exercise helps to develop the muscles of the back and shoulders. During the execution of the element, it is necessary to move the housing forward. If this position cannot be achieved the first time, you can gradually tilt your torso forward during each workout.
- Push-ups on hands with legs against the wall. During the exercise, the body weight is transferred to the hands, while the legs should not rest against the wall, but only slide on it. The readiness of the shoulder muscles to the “horizon” is determined when a person can perform three sets of 20 push-ups.
- Float. During the exercise, the emphasis is on triceps. They take a position with an emphasis on the palms and feet, at the initial stage bending of the hands is allowed. Resting her knees on her elbows, bent legs are torn off the floor, lifting her lower back. It is necessary to maintain balance for at least a few seconds, gradually increasing the interval.
- Exercise "closed horizon" (with the separation of legs). It is possible to include such a load in a training only after fixing the elements described above. The emphasis with brushes on the floor, legs are straightened, the body is in a straight position. The weight is transferred to the arms, the legs are torn off the floor and the body is held on as long as possible. When it becomes easy for an athlete to fulfill such a bar, you can complicate it by pressing your knees to your chest.
Warm up
An example of a warm-up before performing the horizon exercise is as follows:
- Rotating movements knead the joints of the hands. Start the exercise with a small amplitude, gradually increasing it. One set of 10 spins.
- Head tilts left and right, back and forth 10 times.
- Tilts the body left and right 10 times. Circular movements of the housing clockwise and against it 10 times.
- Tilts down 10-20 times.
- Tilts down with the exit jump up 10-20 times.
- Boxing 30 times in the first stage, gradually increasing up to 50 times.
- Stretching the delta. Take the right shoulder with the left hand and press it towards the sternum, then repeat the exercise with the other shoulder.
- Pull-ups on the Swedish wall or horizontal bar 5-10 times.
- Push-ups on the floor 5 to 20 times in 3 sets.
- Push-ups with legs against the wall from 5 to 20 times in 3 sets.
- Lifting a dumbbell on straight arms 10 to 30 times in 3 sets.
- Plank on straight arms 30-60 sec.
- Side bar 30-60 sec.
- Hitch.
The technique of performing on the horizontal bar
It is important to carry out the exercise “horizon” correctly (photo of which is presented below). To do this, the sequence of actions is followed:
- The bar is taken so that the elbows are turned towards the abdomen. The grip can be either upper or lower, the main thing is to be comfortable to hold.
- The arms are spread apart shoulder width apart and are pulled above the crossbar, while the weight of the body is transferred to the arms.
- The legs are lifted to a horizontal position, while the torso is moved forward. Hips and shoulders should be at the same level, socks extended. The whole body should form a straight horizontal line, without sagging body or legs.
- Ideally, the “horizon” is performed with legs closed, however, breeding them at the first stages is allowed. The wider the legs are apart, the easier it is to maintain balance.
- Statics is held for as long as possible, then again take up a vertical position and jump off the horizontal bar.
Common mistakes
Beginners and people trying to learn how to perform the exercise "horizon", often make mistakes that interfere with training.
The most common ones are:
- Flexion of the elbow joints during the execution of the element.
- Supporting the body with elbows, shoulders, joints.
- Bending the back, most often the lower back.
- Bullying of the lower legs.
- The rise of the buttock above the level of the body.
It is worth paying attention to the listed errors, not allowing or correcting them. Exercise “horizon” is not only physically, but also a technically complex element, so when it is mastered, the body tries to lighten its load by shifting the center of gravity or providing additional support. To perform it correctly, you need to learn how to control your body, as a result, endurance increases significantly and muscle mass increases.