Sports activities have a beneficial effect on the well-being and health of a person. Harmoniously and correctly developed muscles strengthen the musculoskeletal system and reduce the likelihood of fractures. Developed pectoral muscles reduce the risk of cataracts by 15-20%.
Due to the intense pace of modern life and the economic component, visiting the gym may not be available to many citizens. In this case, an alternative can be a crossbar for doing pull-ups or other horizontal bars for doing sports at home.
Home horizontal bar options
The home pullup bar can be used to perform a wide variety of exercises (grip pull-ups, reverse grip pull-ups, leg raises, push-ups) that target a range of muscle groups.
Muscle groups being exercised:
- Back muscles (lats, large round, trapezoidal).
- Shoulders (middle, anterior deltoid muscle bundles).
- Chest muscles.
- Arms (brachioradialis muscle and shoulder biceps).
- Abdominal press.
The versatility of a sports equipment is not limited to a wide range of functions. A horizontal bar for home training can be selected depending on the available area, financial capabilities and level of physical fitness. According to the type of design and functionality, there are several main types of equipment for sports at home.
Spacer
The crossbar for pull-ups of the spacer type is a horizontally oriented bar fixed between two closely spaced (at a distance of no more than 1.3-1.5 m) vertical supports. Most often, such a structure is mounted in a doorway or a narrow corridor.
Depending on the installation method and model of the product, there are spacer bars for home workouts of the following types:
- Removable crossbar. Ideal for installation in doorways. The design feature of the product consists in brackets and a crossbar rigidly fixed to the support, which is installed in a special groove. In this case, the horizontal bar expands the vertical posts from both sides and additionally strengthens the structure. The disadvantage of the model is the need to accurately calculate the length of the crossbar. The advantage of such products is the ability to be placed at any distance from the floor (suitable for small children).
- Sliding bar. The design of the product consists of 2 hollow pipes of different diameters. At the end of each of them is a flange. With their help, the horizontal bar is attached to the supports. The advantage of this model is that there is no need for additional equipment modifications. Thanks to two tubes assembled into a telescopic (retractable) structure, it is easy to set the required length of the projectile. Of the disadvantages of this type of crossbeams, it is necessary to note the limited amount of grip. Sliding horizontal bars can be equipped with gas or spring struts.
- Crossbar with mechanical expansion. This design is characterized by the absence of the need to use fasteners during installation. Rigid fixation of the horizontal bar in the opening is carried out due to the use of a threaded connection of the constituent elements in the product. Such sports equipment is easy to install and remove. However, this type of construction is not able to withstand heavy loads and can damage the decorative coating of walls and door frames.
A crossbar for pulling up a spacer-type house has a common number of advantages and disadvantages:
| pros | Minuses |
| Can be made of any material. | Narrow range of exercises available (pull-ups and pull-ups, hanging leg raises). |
| Low price. | Low level of maximum permissible loads up to 90-120 kg (this indicator is even less for beams with mechanical expansion). |
| Easy to install. | |
| Small dimensions. |
Wall
Pull-ups of this type differ in shape, size and design. The only thing that unites wall horizontal bars is the way of their attachment and their location.
Depending on their characteristics, crossbeams of this type are:
- Classic with horizontal bar... This type of wall horizontal bars is made of rolled steel of various sections (depending on the permissible load, which can reach 150 kg). Equipment of this type has the ability to select the required width and depth. The installation of the product is carried out using fasteners in at least 4 points. Depending on the installation location, such a horizontal bar allows you to train your shoulders. And with two additional handles located in the plane perpendicular to the plane of the main crossbar, this sports equipment allows you to work out the bottom of the lats in more detail.
- With the possibility of a wide grip. This equipment is identical to the previous model. The differences are in the length and shape of the main bar. In this model, it has a great length, and its edges are bent at an angle of 15 to 32 °. This design provides the ability to more intensely train the serratus, the upper lats and the large round muscle of the back.
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Sports equipment of an angular design for pull-ups at home is similar to two models at once: with a wall horizontal bar and a spacer. This training equipment consists of a bar with flanges at each end.
Only mounting plates with holes are not at right angles to the horizontal bar (the angle is determined by the working length of the product). This is due to the location of the crossbar. Its installation is carried out in the corner between two walls located at an angle of 90 ° to each other.
In this regard, the angular horizontal bar is a more compact sports equipment than wall bars, but it is less reliable and less functional. On this apparatus, it is possible to perform classic pull-ups with a direct, reverse grip and leg raises in the hang.
Ceiling
Ceiling horizontal bars for exercise are one of the most difficult to install and the most functional type of construction. This equipment allows you to perform complex acrobatic exercises: strength output and lifting with a revolution.
Sports equipment of this type is made of steel. There are also combined structures in which the brackets for the bar are made of metal, and the horizontal bar itself is a wooden or composite blank.
Depending on the type of fastening, ceiling horizontal bars can be:
- With rigid fixation of the cross member. Such models are permanently installed and have strictly defined unchanged dimensions.
- With flexible suspension (made in the form of a chain or synthetic rope). It is much more difficult to train on this shell. It requires a certain level of basic training, but is capable of folding out of service.
Folding
Folding horizontal bars have a lot in common with regular wall-mounted equipment. The appearance of the equipment models is almost identical, the method of attachment to the vertical support is similar.
Folding rungs are also made of rolled steel, with their help you can perform:
- Pull-ups with classic, narrow and wide grip.
- Reverse pull-ups.
- Hanging bent and straight leg raises.
The main design differences of these products for pulling up the house are in the way of attaching the working area to the shoulder of the crossbar (2 horizontal strips that connect the working part to the base plate). In folding models, this connection is made in the form of a hinge. This technique allows you to fold the product in half and, thereby, increase the free space in the room.
Folding horizontal bars are highly reliable (capable of withstanding up to 120-150 kg of load), compactness.
Crossbar and parallel bars
Combined models of sports equipment are most in demand. They do not take up much more space, but they have significant training potential.
The following muscle groups can be trained with the bar and parallel bars:
- Hands (pull-ups with palms on oneself, push-ups on the uneven bars with elbows brought to the body, lifts with narrow arms and rigid fixation of the elbows in the same plane with the hands).
- Back (standard pull-ups, narrow grip, at the bottom of the chest with arms shoulder-width apart).
- Deltoid.
- Pectoral muscles (push-ups on the uneven bars with elbows abducted to the sides of the body).
- Press (bringing the legs bent at the knees to the chest, lifting straight legs).
Combined sports equipment can be suspended or rigidly fixed. The first option requires additional installation of a base plate, on which the horizontal bar itself is fixed through special grooves. This type of construction is the most convenient. It allows you to remove the projectile, and the change from the bars to the crossbar is carried out by turning the product 180 °.
Fixed models are reliable but not as comfortable. Due to the fact that the manufacturer has to combine several functions in one product at once, the overall versatility of the product drops significantly. So, for example, the uneven bars in some cases can interfere with pull-ups with a wide set of arms.
Which horizontal bar is better to buy for adults
A crossbar for pulling up at home for an adult must meet several basic requirements:
- Ability to withstand the required loads.
- Possess high functionality.
- Have compact dimensions.
According to all of the above criteria, the most suitable equipment for home training for an adult is a combined horizontal bar suspended-type crossbar. Such equipment has wide functionality, high reliability and compactness. The only drawback of this design is cost.
Which horizontal bar is better to buy for children
When buying sports equipment for children, you should pay attention to horizontal spacers and a mechanical fixation device. This equipment does not have a wide range of available functions. You can perform several types of pull-ups on it, but this is quite enough for beginner athletes.
Such equipment does not need additional fasteners. The fixation of the product in the doorway or corridor is carried out due to the design features. This avoids drilling holes in the supports.
Spacer structures can be installed at any convenient height.The installation process takes a few minutes. This opportunity will save money in cases when several children from different age groups are fond of sports in the family.
This type of sports equipment can withstand an adult of average body constitution. This means that even large children can use the machine safely.
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After making your final decision on purchasing a pull-up bar, it is important to decide on the following key points:
| Characteristic | Description |
| Construction type | The method of installation, the specific weight of the product, the maximum permissible load and functionality depend on the choice of the model of the home horizontal bar. All of these factors must be considered before making a choice. |
| Installation method | The total amount of fastening materials that will be needed when installing the inventory depends on it. The installation method depends on the strength of the walls or their coating, the availability of free space and the anthropometric data of the student. |
| Material and level of corrosion resistance | The selection of training equipment must be carried out depending on the location, weather or temperature conditions. The service life of the product depends on these factors, as well as how comfortable it will be to use it. |
Price range for home horizontal bars
The cost of home chin-up sports equipment depends on the model and the complexity of the design. Spacer bars are products with the lowest price among all samples. You can buy a simple crossbar of this type for an amount of 750-800 rubles. The cost of functional complexes with bars and a horizontal bar starts from 2500 rubles.
The crossbar is a multifunctional sports equipment for pulling up, with the help of which it is possible to train up to 80% of the muscles of the whole human body at home.
However, like other sports equipment, the crossbar requires adherence to the correct exercise technique and a thorough preliminary warm-up.
Only with strict adherence to all requirements and rules can you achieve the desired positive effect from sports at home. Don't forget about the importance of choosing the right equipment. It must correspond to the physical form of the student and his anthropometric characteristics.
Article design: Svetlana Ovsyanikova
Video on the topic: how to make a crossbar for pulling up at home
Do-it-yourself horizontal bar at home: