Exercising on the horizontal bar is a great way to build muscle. Classes on the horizontal bar

Classes sports exercises First of all, they strengthen your health, support your immune system and improve your figure. It can be difficult to force yourself to start playing sports, especially when it comes to strength training, such as pull-ups or dips. Exercises on the horizontal bar (the program for beginners is presented below) allow you to fully develop the entire muscular frame of the body, strengthen the shoulder joints and thoracic spine, while increasing endurance and strength. The advantage of this workout is that it can be done at home, in the gym, and on the street.

This versatile piece of equipment, just like parallel bars, can build muscle no worse than free weights in the gym. The horizontal bar and parallel bars training program for beginners is popular among those who do so-called workout. These are the basic elements this direction. You can try to start practicing right away.

You should train to the best of your ability. At the beginning of the program, it is necessary to perform tasks three times a week so as not to overload the muscles. If you work out in the gym at the same time, then one or two workouts per week is enough. The first exercises are especially important, but excessive overload should not be allowed.

Let's look at the main elements of training:

Free form hang. This exercise is considered static. It is suitable for those who cannot stretch at all. Helps improve endurance, trains grip, stretches tendons and muscles. To make it more difficult, you should hang with a corner, i.e. lifting your legs slightly up. Thanks to this, you will be able to engage your abdominal muscles;
. Is the most the best option for beginners, after the hands have become stronger. During this activity, you should not rush upward, that is, you should not make sudden jerks. You need to hang and gradually lift your weight. You should stay at the top for as long as you can stand it. This movement must be repeated at least several times. With each new lesson you need to rise higher and eventually your chin should touch the horizontal bar;
. With this embodiment, you should lower yourself from the top point until your arms are completely straightened. The exercise involves working with a chair. Standing on the chair, you take the top position. Next, you bend your legs and lower yourself down. An important point is the bending of the arms to right angle at the elbow;
on the horizontal bar in a horizontal position. This crossbar is at a lower height. While hanging (legs stretched forward), you need to pull yourself up to the horizontal bar so that it touches the middle of your chest. This class format is great for women;
. This training is aimed at teaching a novice athlete how to do pull-ups the way they should. Using a rubber band or expander, a loop is made, the legs rest on it, thereby making it easier to perform the movement correctly. If you work out in the gym, you can use a special simulator - a gravitron.

These exercises must be performed continuously, gradually increasing the load. When you can do 20 pull-ups without aids, you should move on to the next program.

Each lesson should begin with a warm-up. The warm-up combination must be followed to protect against injuries associated with additional load. It is also necessary to maintain a pause between exercises, 1-2 minutes. The workout should be done at intervals of a day.

Elements on the horizontal bar for more experienced

Below is a program for training on the horizontal bar for beginner athletes who already know how to do pull-ups. Further training should contain exercises aimed at training various muscle groups.

Training biceps and back muscles

. Swinging is not allowed in the exercise. It is necessary that the back is completely straight;
. It should be tilted and raised to the crossbar. In this case, the neck should touch the horizontal bar. How is the technique similar to behind the head? This movement focuses on improving the biceps and wings of the back;
. This pull-up works the lower part of the latissimus dorsi muscle. If the technique is incorrect, only the biceps will be worked. This effect is possible with strong movement of the elbows. To perform the exercise correctly, you should spread your elbows so that they are behind. At the same time, you also need to lean back. You should reach for the chest, not the chin;
. The biceps are included in the work.
are aimed at increasing the muscles of the back, namely the trapezius. In addition, the rear deltoids work. A beginner can easily cope with this exercise. To perform this, you need to set the horizontal bar to a low level. Pull-ups should be done from a horizontal grip position. The shoulder blades should be brought together as much as possible. The pelvis should not be allowed to sag or protrude. It is necessary to achieve elongation of the body in one line.

Abs workout

This training program is designed for people just starting to train pull-ups. Even an inexperienced athlete can easily cope with these loads. Next, your review will be provided with a video with training programs on the horizontal bar.

Example program for beginners and experienced

BEGINNING	EXPERIENCED
Negative pull-ups 3 sets of 6 reps	Wide grip pull-ups 3 sets of 10 reps
Partial Pull-Ups 3 sets of 6 reps	Reverse grip pull-ups 3 sets of 15 reps
Hanging knee raises 3 sets of 8 reps	Hanging straight leg raises 3 sets of 12-15 reps
Lateral crunches 2 sets of 8 reps	Pendulum 2 sets of 10 reps

Conclusion

A horizontal bar or crossbar is a universal apparatus that allows you to work out almost all muscle groups, thereby not only creating a beautiful athletic silhouette, but also improving health, endurance and strength. Even if you don't know how to do pull-ups at all, you can always learn by using the program for beginners. In just a few weeks, you will begin to perform your first pull-ups on your own without anyone's help.

The pull-up is an exercise that helps build strength in the shoulder girdle and latissimus dorsi muscles, giving the athlete a tapered shape. A horizontal bar is a gymnastic apparatus consisting of a metal horizontal rod fixed between two vertical racks. Pull-ups on the horizontal bar are easy to do, and in order to learn how to do pull-ups correctly, you don’t need to buy a subscription to Gym– any horizontal bar installed in the school yard is suitable for this. Let's find out how to learn how to do pull-ups on the horizontal bar from scratch.

The health benefits of exercising on the horizontal bar

Strength exercises on the horizontal bar help relieve accumulated tension from the spine. Scientists have proven that the spinal column is relaxed only in two situations: when a person lies strictly horizontally and when he hangs. It is advisable for people with poor posture to learn how to do 30 pull-ups on the horizontal bar in order to effectively stretch the spine.

If speak about strength exercises, then a set of exercises on the horizontal bar develops different groups muscles located in the upper body. Behind a short time on the home horizontal bar you will strengthen muscle corset without any financial investment, the main thing is regular training. Exercises on the horizontal bar for beginners should be done under your own weight without weights.

If you perform strength exercises correctly, you will strengthen the muscles of your chest, abs, arms, and back. If your goal is to increase muscle mass, then the horizontal bar will be the best assistant here too. In this case, use a backpack with books, a special vest or a weight belt for weights.

In addition to pumping up the upper body and correcting weight, exercises on the horizontal bar will help you stay healthy, maintain normal body weight and be in excellent physical shape.

Where to start with pull-ups

We have already figured out what muscles swing on the horizontal bar, now we will learn about the pull-up technique from scratch. The most common technique for beginners is called “negative repetitions.” Its essence is to take a position as if you had already pulled yourself up. To do this at home, stand on a chair, then brace yourself with your chin over the bar and your bent arms. Slowly extend your arms and lower yourself down, and use the support of the chair to return back. A beginner should not conduct such exercises on the horizontal bar more than 3 times and 5 approaches per day. With a week of regular exercise, you will be able to eliminate the support of a chair.

If you can't do it yourself correct technique, then enlist the help of a partner who will support you from behind. Another way to perform exercises on the horizontal bar for growth and strengthen the cardiovascular system is to perform pull-ups using dumbbells or machines.

Gyms have special equipment for beginners, and at home they use elastic bands. A beginner athlete should perform hanging exercises with caution to avoid damaging ligaments or landing incorrectly after finishing the workout. Before starting any type of exercise, be sure to warm up your muscles using methods known to you.

You shouldn’t immediately strive to break world records, and do the exercises many times - it’s enough to do 3 times a week for 30-40 minutes to pump up your torso muscles, remove excess weight, make a figure correction.

Factors preventing beginners from practicing

Exercises on the horizontal bar to grow muscle mass and work out muscles require regularity, but many guys and girls who start exercising their muscles quickly quit. What prevents beginners from training regularly?

Physical weakness. If the muscles are poorly developed, then regular pull-ups, not to mention learning how to do pull-ups with one arm, are unattainable for many. If you are starting from scratch, then you need to first train endurance and strength.
Excess weight. Even for developed muscles, the presence of extra pounds is a big hindrance. Before doing back exercises on the horizontal bar, adjust your weight with a low-calorie diet.
Weak accessory muscles. If you have a developed main muscle group, but a weak posterior deltoid muscle, and the radial muscles and hands are not developed, then you can forget about close-grip pull-ups and inversion raises. For effective training on the crossbar, you should strengthen all muscle groups, increasing the number of approaches for weak areas.
Exercise technique. For beginning athletes, improper execution of exercises becomes a “stumbling block.” To achieve results, you need to improve technical aspect. If you train on your own, watch photos and videos of professionals training on the Internet.

Technique for performing exercises on the horizontal bar

To achieve maximum effect, let’s consider the main postulates of performing the exercise on the crossbar:

Firm grip (grip comfortably and firmly);
Pull-ups are performed solely by muscle strength, without jerking or swaying;
Body ascents and descents should be smooth, without jerking (ascent time = descent time);
Each time you lift, keep your chin above the bar;
Watch your breathing (exhale when going up, and take a deep breath when going down);
During the exercises, the body is in an upright position.

All types of exercises on the crossbar have their own nuances. Close-grip pull-ups are characterized by touching the bar with your lower chest.

And pull-ups with a wide grip behind the head cannot be performed by making sharp jerks and arching your back.

If you do pull-ups with a reverse grip, pull your shoulders back and bring your shoulder blades together.

When doing exercises with a wide grip, the latissimus dorsi muscles work, so ensure that your chest contacts the bar at the top point.

If you are working on the muscles of the shoulder girdle, then the main work is done by the triceps and biceps, so the range of motion should be maximum. You can pump up your abdominal muscles on the horizontal bar; to do this, you need to hang on the bar and raise your straight legs until they are parallel to the floor (exercise “corner”). How difficult it is for beginners to start doing pull-ups, so an athlete with developed muscles needs to pump up the press on the bar. Don’t forget to breathe correctly: exhale when going down, inhale when going up. Choose the grip width depending on the desired effect:

wide grip - tension on the back;
medium grip – shoulder level;
narrow grip – hands work.

Scheme and training program for beginners

If you have recently started playing sports, then the training program should be chosen based on your level of physical fitness. But the first thing you need to do is change your diet. Include plenty of protein in your diet to help build muscle mass. Make sure not to eat foods that are unhealthy, as well as smoked, salty, flour, sweet foods, fast food and processed foods.

If we talk about the push-ups themselves, the load should be uniform. Don’t overload your body, watch your condition, do minimal amount approaches. Don't forget to stretch your muscles before training. If you are lifting weights, try to lift light weights to avoid injury.

As for the training schedule, first train on the horizontal bar 2-3 times a week, and after a month switch to a six-day schedule. Rest 2 minutes between sets. There is no need to exert much effort; if you feel tired, train in a gentle mode for several days. Always choose the quality of the exercises performed rather than the quantity.

Are there any contraindications?

Push-ups on the bar have some contraindications. Do not exercise if you have the following symptoms:

curvature of the spine (scoliosis);
disc protrusion;
herniated intervertebral discs.

People with osteochondrosis should do push-ups with caution. Although such exercises contribute to improved blood circulation, doctors do not recommend heavy load on the spine due to its degenerative changes. For those who have cervical osteochondrosis, pull-ups can cause severe headaches and dizziness.

Pull-ups on the horizontal bar are a common exercise and are included in the program for physical culture in schools, used for special forces training, in army units, when passing GTO standards, universities and other standards. The exercise is unique in that it uses your own body weight and a horizontal bar, which makes it possible to perform at home. Pull-up – great exercise to strengthen the arms, back and shoulder girdle. Next, we will look at how to do pull-ups correctly, how to effectively distribute the load, and describe some programs for doing pull-ups on a horizontal bar at home.

When performing pull-ups, the following muscle groups work: small and big breasts; anterior serrated; widest, diamond-shaped, round and trapezoidal backs; shoulder group - triceps, biceps, deltoid muscles.

Many people will be able to do a small number of pull-ups, but to influence a specific muscle group, it is necessary to perform the exercise correctly. As practice shows, even experienced and developed athletes do not always manage to do more than five pull-ups correctly. Before performing a pull-up program at home, A good warm-up and warming up of the muscles is necessary. It is best to do push-ups from the floor several times and stretch your shoulder joints. When performing exercises on the crossbar at home, you must follow a certain technique.

Maintaining correct body position . You need to fix your legs, you can fix them together and bend your knees at an angle of ninety degrees. In this position, lifting is carried out due to the strength of the arm muscles (the help of the legs and pelvis is excluded), and the work of the back is felt.
Frequency and effort. To thoroughly work out the muscles, the exercise is best performed slowly, that is, lifting and lowering the body should be done at the same speed and evenly. There should be no jerking when moving. Hands must be kept tense. Muscle mass should be felt.
Correct breathing: when ascending, inhale evenly, when lowering, exhale.

Varieties of grips when performing pull-ups

Not everyone training at home pays attention to the position of their hands on the horizontal bar, but it is the grip that determines which muscle group the main load will be directed to. The grip of the bar varies as narrow, medium and wide.

Narrow - used to train the forearm and biceps, excluding the action of the back muscles, performed with the arms as close as possible.
Medium - the position of the hands corresponds to the width of the shoulders. The load is distributed evenly. The arms, shoulders and back are equally involved in raising the torso. The most common grip when doing pull-ups.
Wide - performed with the greatest mutual distance between the hands. To create the greatest load thumb does not cover the horizontal bar. Designed to train the back muscles.

Different goals - different techniques

By doing pull-ups you can develop both strength and muscle mass. To learn how to competently make a certain slope, you need to remember what it consists of this exercise. It consists of two stages:

Positive phase - body lifting
Negative phase - lowering the body

These phases are present in all strength exercises and are worth considering in more detail.

To generate force:

IN within three seconds, slowly raising the body, and lowering it quickly - in one second.
Gradually increase the number of approaches
Create muscle tension when lifting
Rest between sets for no more than two to three minutes.

Working for mass:

Raise your torso quickly for one second and slowly lower it in about three seconds.
Constant number of approaches without increasing
When lowering the body, the muscles should be as tense as possible
Rest between sets for more than three minutes
After training at home, take a sufficiently energy-rich diet.

As you can see, the weight pull-up program at home has the opposite bias than for strength development.
When pull-ups are easy, you can use weights to make the exercise more difficult at home. To increase your own weight, belts with weights attached to them, leg weights, and backpacks with sand are used. The load weight is added gradually. It should be taken into account that When working with weights, you must be careful so as not to harm the body. Experienced athletes practice pull-ups with one arm, the second is behind the back, but here you need to have great strength and dexterity.

How to learn to do pull-ups from scratch

Even at home you can equip a pull-up bar by installing it in doorway. If you don’t know how to do pull-ups at all, start with regular hanging on the horizontal bar, increasing the hanging time daily. The hands need to get used to the load in order for the grip to become stronger. Next, you can begin lifting your body. Take a medium grip and evenly pull your body up, move your elbows down and spread to the sides. Stabilize your core by tensing your abdominal muscles. Lower yourself down once your chin is above the bar.

Training programs

American

Good development will be facilitated by weekly performance of the “American” exercise, with the participation of several athletes. The competition consists of pulling up on the horizontal bar from 1 to 10 times, each time adding one lift: 1, 2, 3 ... 10, then in descending order. The one remaining at the end wins if he has the strength to complete the exercise. This complex is effective for working out muscle definition at home, and the competitive factor stimulates significant physical activity.

Program for unprepared athletes

Monday

Pull-ups with a medium straight grip - 3 sets of 2 reps.
Narrow straight grip - 3 sets of 2 reps each.
Wide straight grip - 3 sets of 2 reps each.

Wednesday

Medium reverse grip pull-ups - 3 sets of 2 reps.
Narrow reverse grip - 3 sets of 2 repetitions each, holding the chin at the bar for 3 seconds.

Friday

Medium grip pull-ups - 1 set of 5 reps.
Wide grip - 1 set of 5 reps.
Close grip - 1 set of 5 reps.

Program for trained athletes

Monday

Medium grip pull-ups - 5 sets of 5 reps.
On one arm - 3 sets of 3 repetitions.

Wednesday

Medium grip pull-ups - 5 sets of 10 reps.
wide grip - 5 sets of 10 reps.
narrow grip - 5 sets of 8 reps.

Friday

Medium grip pull-ups - 6 sets of 5 reps.
Wide grip - 5 sets of 5 reps.
Close grip - 5 sets of 5 reps.

Saturday

Weighted sit-ups - 6 sets of 5 reps each.

30 Week Program

Hello everyone, friends! Our marathon continues healthy image life. ? And today’s topic will be dedicated to guys who want to start training on the horizontal bar.

Today it is not at all difficult to install a crossbar at home or simply go to the sports ground, which is found in almost every yard. You do not need to buy additional equipment, since the exercises on the bar are performed mainly using your body weight.

How is a horizontal bar useful?

With minimal cash costs You'll get excellent result: the endurance of the forearms muscles will increase, and your figure will change for the better!

With regular exercise, your weight will decrease and your breasts will become stronger - this is especially true for many girls. Your ligaments and joints will become stronger. By exercising on the bar, you can also keep your spine in excellent condition.

When under load you use pectoral muscles, triceps and biceps, as well as back muscles. There are also special complexes for abdominals. Almost similar results can be obtained by practicing on uneven bars. It’s better to do it as a whole.

Some time after the first training, those around you will notice changes in your figure, your torso will take on a more perfect shape, and your arms will be stronger.

For many, a very pressing question is how to correctly perform exercises on the crossbar for beginners? The apparent simplicity of execution is deceptive, it is important to know the technique and follow a few rules.

Before you start any physical activity, don't forget to warm up! I won’t stop repeating this! Spend just 10-15 minutes on preparatory warm-up exercises.

Basic technique for beginners

If you have always walked past the sports field and are not entirely clear on where to start exercising, the “negative repetitions” technique has been created for you. It is based on a supposedly already performed pull-up. To do this, you will need a chair or the strong shoulder of a friend!

You just need to stand on a chair, lift yourself up on the bar and secure the position with your arms bent and your chin raised. After a second pause, you need to smoothly lower down, straightening your arms, but without using a chair. You don’t need a lot of repetitions, 3 sets of 4-5 times are enough.

If you find it difficult to do the approach on your own, call a friend who will help if necessary.

All techniques are performed calmly, without haste or sudden movements. Otherwise, you can quickly injure your joints.

I offer you several types of exercises

Narrow grip. In this variation, you need to touch the bar with your lower chest and look at your hands.
Wide grip with a pull-up behind the head. The main thing here is a straight back and smooth movements. At first, try to perform the exercise so as not to injure your head.
Reverse grip. Shoulders should be pulled back.
Wide grip. For some this is more difficult. Your back muscles must have a certain strength, since it is through them that the pull-up is performed. The exercise is considered correctly performed if there is contact between the chest and the horizontal bar.
Free hanging with leg bends. By doing this, you can achieve increased height and correct your posture.
Raising straight legs parallel to the ground. This exercise will help you build up your abdominal muscles. Try to make an angle of 90 degrees and hold it for 15-20 seconds. To use the oblique muscles, do additional crunches.
To prepare your back for more difficult exercises, simply hang on the horizontal bar for a couple of minutes. This will stretch the vertebrae and back muscles. Breathe calmly and simply relax your back.

The program for beginners does not contain a large number of approaches. Don't rush, do a couple of exercises, but do it well.

With regular practice, gradually increase repetitions. In a couple of years, you will be able to surprise your friends with a spectacular one-arm pull-up! ?

What difficulties do beginners face?

Usually, while practicing on the crossbar, many experience some difficulties, namely:

Large body weight makes pulling up additional difficult, and not only for those whose muscles are not very developed. You understand, lifting a lot of weight is very difficult! Therefore, you do not need to start your sports activities with a horizontal bar if the weight is quite heavy. First, strengthen your body and do a slightly different set of activities.
For those who have not paid attention to their body at all, it will also be difficult to perform, even if the weight is not heavy. This is especially true for teenagers and children, since muscle mass is just starting to increase. In this case, it is also recommended to do preparatory work aimed at developing strength.
Sometimes, some beginners try to speed up the process and jump from one approach to another exercise. This can only cause harm! You will not be able to work out your muscles efficiently, and an increasing load can lead to various injuries.

Basic rules for practicing on the horizontal bar

In order for the final result to please you, you need to adhere to some rules.

Never swing! When rocking, you do not get the proper load on the muscular system, but do it “for show.” Use only the strength of your muscles.
I will repeat about the smooth execution of each approach. Sharpness and speed are not required here; the result and accuracy of execution are important.
Remember that your chin should be on top of the bar, no need to reach for it!
Also, do not rush while descending. Record how many seconds it took you to go up and spend exactly the same amount of time going down. This way you will achieve better results.
The breathing technique is quite simple: inhale during the ascent, exhale during the descent.
At first, you need to ask a friend to monitor the position of the body during pull-ups. It should be vertical to the ground.

The horizontal bar is not suitable for everyone

If you have a seriously curved spine, then you should not exercise on the bar, you can only harm your back. This also applies to those people whose doctors have diagnosed an intervertebral hernia.

If you have not noted any contraindications, welcome!

Good luck to you and good results! It will be great if we can see your positive changes in the photo in in social networks. Subscribe to our news and follow the marathon! Share links to exercises with your friends and improve! ?

And finally, look what these guys are doing on the horizontal bar.

Each of us wants to have beautiful body, but it is not always possible to find additional time to visit the gym or workout. Therefore, one of the most inexpensive and accessible is a wall-mounted horizontal bar that can be installed at home. Thanks to it, you can keep yourself in good shape every day by doing exercises at a time convenient for you, without leaving home.

However, like any other exercise machine, for a positive result, the horizontal bar requires regular training, which over time will provide the opportunity to develop and develop such parts of the body as:

Arm muscles.
Leg muscles.
Abdominal muscles.
Backs.
Shoulder girdle.
Breasts.

For faster and more noticeable results, it is recommended to develop an exercise program. Determine which muscle group you will train for each day. For example, an exercise such as “pull-ups” has a good effect on the abdominal and arm muscles.

This will help you quickly lose weight and get your body in order. You shouldn’t be upset if the result is not noticeable right away, but with regular training, within a month you will notice that your body has become more toned, elastic, and your figure itself has acquired a more athletic appearance.

Where to begin

If you decide to improve your figure with the help of a horizontal bar, first of all, you should master different grips.

There are four main types:

Ordinary. Your arms should be spread wider than your shoulders, palms facing outward, and elbows fully bent. Exercises with a regular grip should be performed at the same speed, since during execution the biceps and back muscles are evenly tensed.
Back. There are two options for execution: wide or narrow grip, but in both methods the palms should face inward. By performing exercises with a reverse grip, you distribute the load on the muscles of the arms and abdomen.
Wide. When training with a wide grip, try to touch the bar with your chest.
Parallel. When doing exercises using a parallel grip, the hands must be positioned as narrowly as possible, while the range of movements is reduced. Using this grip, you transfer the main load to the muscles of your arms and back.

As a beginner, try to use the “reverse grip” technique, in other words - with your palms facing you, keeping your arms straight and shoulder-width apart.

Effective exercises

There are various exercises on the horizontal bar that help both women and women fight excess weight.

For women, the complex helps to lose weight in the area and hips, for men - to develop muscles and increase their volume:

Corner. The basic principle is that while hanging on the bar, you need to slowly raise your legs up, straining. This is quite difficult to do, so without sufficient preparation, it is recommended that at first you simply raise your bent legs as close to your chest as possible.

Vis. This is very effective exercise, during which the abdominal muscles are worked out. At first, it is advisable to perform it using a wide or reverse grip.

Rocking. In order to achieve noticeable results using this exercise, it is necessary to make the swing amplitude as wide as possible, which will help develop the muscles of the arms, abs and back.

Pull-ups using a mixed grip. This exercise involves using a mixed grip - one palm facing towards you and the other away from you. Don’t forget to change the grip of your palms so that the load is evenly distributed.

When following an exercise program, a sufficient number of repetitions is approximately 10 to 15 times. For beginners from 4 to 7 times.

Training result

In order to achieve desired result When practicing on the horizontal bar, you need to be patient and, most importantly, not to be lazy. Sport, like any other activity, requires a systematic and serious approach.

To do this, you need to develop a special technique and training program, with the help of which in a month you will achieve the following results:

Slender and toned body.
Beneficial effects on the spine, especially for those who suffer from spinal curvature.
If you do exercises outside, this is an additional walk in the fresh air.
The hand grip is strengthened.
By performing one exercise, you immediately develop such parts of the body as arms, legs, abdominal press and back.
After training, you get a beneficial effect on the general physical condition of the whole body.
You also develop endurance and improve your overall well-being.

Important point

The list of benefits of exercising on the horizontal bar can be continued endlessly. But it is worth considering that in addition to physical activity, you need to watch your diet.

During the period when you are engaged in this or any other sport, you must exclude or consume to a minimum from your diet:

Fat.
Floury.
Spicy.
Sweet.
Salty.
As well as any products that have high level calorie content.

In addition, you should remember that you should exclude exercises on the horizontal bar:

In case of dysfunction of the musculoskeletal system.
If you have scoliosis, you are allowed to perform exercises, but very carefully, to avoid feelings of sudden fatigue or dizziness.
If you have a hernia, even a minor one, it is contraindicated to exercise on the horizontal bar, especially if you are overweight.

Regular exercise on the horizontal bar will help you achieve not only weight loss, but also the desired result, such as:

Increase height.
Create beautiful abs. Exercises with the main load aimed at the abdominal muscles will help you make your abs more prominent.
Strengthen your back. The wide grip technique will help you strengthen your back muscles.
Make your breasts stronger and more beautiful.