The fixed bar is a very versatile exercise, as it works muscles in the shoulders, arms and back without involving (almost) any special equipment. But that's not why it can't be a little complicated - after all, you have to use your own body weight. Don't be discouraged if you can't suspend yourself right away: it happens to a lot of people! Train by following the tips in this article and everything will change in no time.
Method 1 of 3: Getting Started with Easier Exercise Variations
Step 1. Suspend the body by the bar without swinging
You only need a bar that is high enough to suspend your body. Hold it with your hands just beyond the line of your shoulders, lift your feet off the floor, and try to bring your shoulder blades together to activate your back muscles. Stay like that for as long as you can, and finally let go and land slowly. Ideally, suspend yourself ten times for at least ten seconds each.
- Train this way until you can suspend your body for a minute straight.
- You can also wrap a towel around the bar and hang from it. The fabric surface is uneven but is easier to hold.
Step 2. Make the bar assisted with a resistance band
Attach the resistance band to the bar and run a foot through the end of the band. Hold onto the bar itself with your hands in line with your shoulders and pull your body up until your chin passes it. Stay like that for a second and go back to the beginning. Finally, try doing one or two sets of five to ten reps each.
- The elastic reduces the body's resistance to gravity when you do the barbell.
- Start using lower strength elastics as you get used to it. You'll probably be ready for the normal fixed bar when the accessory doesn't even take effect anymore.
use the assisted bar on a chair, bench or crate if you do not have access to the resistance band. Just don't bend your knees and don't use leg strength.
Step 3. Make the bar negative
Climb onto a chair, bench, or crate until your head is above the bar. Grasp it tightly with your hands just beyond the line of your shoulders, take your feet off the pad, and slowly extend your arms. Release the bar when they are fully stretched and do one or two sets of eight to ten repetitions of this movement.
The negative bar isolates the movements and simulates part of the final exercise, but without having to use all the muscles in the region. Switch to the full version when you can do two or three sets of this variation without difficulty
Step 4. Make the fixed bar with jump to generate momentum
Stand under the bar or on top of a chair, bench or crate. Jump up and hold onto it with your hands in line with your shoulders. Now raise the body until you pass the chin of the device for a second. Slowly return to starting position and do as many reps as you can.
The fixed bar with heel is an explosive exercise and works your muscles even harder. Decrease the height of your jumps more and more to make it more difficult to move as you get used to
Step 5. Try doing the partial barbell to increase your range of motion
Suspend the body from the bar with your arms in line with your shoulders. Bring your shoulder blades together and bend your elbows to lift yourself as far as you can, always controlling the movement. Extend and relax your arms when this is no longer possible and try to do as many reps as you can.
- Use the partial fixed bar as a parameter to monitor your progress. In time, you will be able to do the full exercise without even realizing it.
- You can also barbell with your palms facing you instead of facing forward. This variation is easier because it involves more biceps strength.
Method 2 of 3: Developing the Muscles
Step 1. Train four or five times a week
Do 30 minutes of exercise each weekday, including the torso and back, to get even more strength and endurance for the barbell. Also, never get too heavy and reserve at least two days of rest. One of the many advantages of this disciplined practice is that you will lose weight and, as a result, have less difficulty with the barbell.
- Incorporate other muscle groups into your workout and never work the same area over days. For example: train your arms and chest one day and your back and legs the next.
- Also do aerobic exercise such as cycling, jogging, and swimming. They give more strength and disposition overall.
Step 2. Work the back with the front handle device
This device simulates the movement of the fixed bar, with the difference that you are seated and can choose the load you want to lift. Place the pin at the proper weight, pick up the bar and sit on the bench. Pull the appliance until it is under your chin, count for a second and slowly return to the starting position. Do one or two sets of eight to 12 reps each.
- Increase the charge as you get used to the device. Try to get to what equates to your natural weight.
- You can also use an assistive device to improve your posture without having to worry so much about the load at first.
never let go of the bar at once, as it will make a bang and may even damage or injure someone.
Step 3. Work arms with alternate or barbell curl
Extend your arms down, with your hands in line with your hips, and turn your palms forward. Grasp a barbell or dumbbells and bend your elbows slightly to begin the curl. Raise the load to shoulder height, count one second, and slowly return to the starting position. Do two or three sets of ten reps each.
- Choose a comfortable load that you don't feel pain with or have to sacrifice form with. Increase the weight gradually, as you get used to it.
- Do not swing the barbell or the dumbbells when lifting or lifting. You're not going to work your biceps like that and you might even get hurt.
- Try making a barbell right after you finish the set of curls with ten or twelve pounds.
Step 4. Work your back and arms with the single dumbbell row
Stand beside a bench, feet shoulder-width apart. Place one knee and one arm on the same side on the stand and shift your weight in those areas. Meanwhile, take a dumbbell in your other hand and extend your arm down. Slowly lift it to your chest, count for a second, then return to the starting position. Try doing three sets of eight to 12 reps each.
- One-sided rowing works the muscles of the back and shoulders. Start doing the barbell when you can complete the stroke with the 10 to 40 pound dumbbells.
- Don't move the rest of your body during a single stroke, or you'll end up working the wrong muscles.
Step 5. Make the fixed bar inverted
Place a bar on the rack at the height of your waist. Lie on your back under her and pick her up with your hands in line with your shoulders. Extend your legs and torso, slowly lift your body and stay in the air for a second before returning to the beginning. Do one or two sets of at least ten reps.
- You can place the barbell at knee height to make the exercise even more difficult.
- The inverted fixed bar improves back posture and helps get the body used to the movement of the normal bar suspension. You will be more prepared for exercise after this testing period.
Step 6. Work the grip with kettlebells
Adopt a neutral back stance, place your arms at your sides, and hold a heavy kettlebell in each hand. Keep the weights suspended for at least a minute, rest for a few seconds and repeat. Do five or six repetitions of this movement in each workout.
You can walk between 15 and 30 m with kettlebells in hand. This variation makes exercise difficult but is more effective
Method 3 of 3: Making the Fixed Bar
Step 1. Hold onto the bar with your hands in line with your shoulders
Stand on a chair, bench, or crate of suitable height and place your hands just beyond your shoulders, palms facing forward. Don't overdo the distance, or it'll be even harder to suspend your body without sacrificing form.
- Wear gloves if your hands are uncomfortable or slipping.
- You can also take a leap and grab the bar, but you'll probably have to adjust your grip with your body suspended.
Step 2. Suspend the bar body
Take your feet off the stand (chair, bench, or box) and try to form an arc with your body, like a banana, so you don't sway. Look straight ahead and extend your arms.
Bend your knees during the barbell if there is no room for you to extend your legs
Step 3. Bring the scapulae together to activate the right muscles
Try pulling your shoulders away from your ears to activate the latissimus dorsi, the largest muscle in your back. Then bring the scapulae closer to the spine to better lift your own weight.
Continue straight after activating the shoulder blades and back. It will be easier to control your movements like this
Step 4. Lift the body past the chin of the bar
Bend your elbows and activate your biceps in a slow, controlled movement so you don't lose shape and injure yourself.
- If possible, ask a friend or training partner to keep an eye on you and help out if you can't climb that far on your own.
- Lower your body and release the bar slowly if you feel pain in your back or shoulders or are unable to finish the exercise.
Step 5. Keep your head on the bar for a second
Keep working your muscles in this same position and breathe normally so you don't get weak and fall to the floor. On the other hand, lower your body slowly if you feel like you can no longer do the exercise.
Step 6. Lower yourself until you extend your arms
Extend your arms, but don't relax your shoulder blades and the rest of your body until you've finished the exercise. Only release the bar when you have your arms straight and complete the repetition.
Stop for a moment and be proud of your first full bar
don't sway your body suspended after the bar, as you can strain your muscles and injure yourself badly. Just make controlled movements.
- Don't be discouraged if you can't do it right away. The exercise is difficult, but you just need to train and get used to it.
- Following a healthy and balanced diet is one of the simplest ways to regulate weight, which is reflected in the ease of doing the barbell and other exercises.
- Never do the barbell if you are experiencing pain in your muscles. Rest and wait until you get back to normal or the situation will only get worse.
- Don't try to lift heavier loads than you can. This only increases the risk of strains and other accidents.