Pulling up, you load all the muscles of the body: the latissimus dorsi, pectoral, trapezius, deltoid, biceps and triceps. The real, functional strength that pull-ups provide is a solid foundation upon which to build a big, powerful body is a pleasure.

Moreover, pull-ups are the real king of all exercises with own weight. They allow you to train not only effectively, but also extremely diverse. Knowing and knowing how to use the crossbar, you can enhance the effect of any training program, no matter what goals she pursues - from fat burning to the development of coordination.

Do you want to do a lot of pull-ups? Hold basic set exercises on the crossbar (which is divided into 3 groups according to the level of difficulty), a set of auxiliary movements, as well as an express workout constructor.

Pull the strap

As an addition to the horizontal bar, we advise you to get hand straps. They will become you faithful assistant when the fingers begin to tire before the muscles of the back or abdomen. Regular wrist straps, which can be found in any sporting goods store, will do. In addition, if you wish, you can also stock up on a weight vest. It can be put on during training, which is much more convenient than a dumbbell between the knees or a disc on the belt.

Beginners

For those who are only able to hang on the horizontal bar. The exercises are in order of increasing difficulty. Along the way, check if you can pull yourself up with a reverse grip at least 2 times. When you can, move on to alternating rookie workouts with exercises where you pull up with reverse and straight grips in a "low reps - high sets" mode.

Put a stool under the horizontal bar (prudently grab it from home). Climb onto the raised platform and, holding the horizontal bar with a reverse grip, get off the stool without extending your arms (A). Now smoothly, counting 8 accounts to yourself, lower yourself on straight arms (B). Climb back up and repeat.

Stand under the bar with your arms raised towards the bar (A). Jump up and grab the horizontal bar with your arms bent at the elbows (B). Gently straighten your upper limbs, release the bar and repeat, again starting with a jump.
Important Gradually jump lower and apply more and more effort with your hands to take the starting position.

Hang on the horizontal bar rubber shock absorber as shown in the photo. Grab the bar with an overhand grip and place your foot on the shock absorber loop (A). Using the help of the elastic band, pull yourself up (B). Slowly return to the starting position and repeat.

Experienced

These are regular pull-ups in all sorts of variations. They are worth mastering if you can pull yourself up 8-10 times with a direct grip. Ideally, it would be good to bring your numbers to 25-30 repetitions in each exercise before moving on to expert classes. The exercises, as usual, are arranged in order of increasing difficulty.

Hang on the bar, palms facing you. Look up, slightly bend in thoracic region spine (A). Pull yourself up, bending your arms so that your chin is just above the bar (B). Slowly return to the starting position and repeat.
Important Regular execution This exercise is a proven prevention of shoulder injuries.

Grip palms away from you, shoulder-width apart or slightly wider. Hang on straight arms, looking up (A). Bending your elbows, pull yourself up, trying to raise your chin above the bar (B). Return to the starting position under control and repeat.

Hang from the bar with a shoulder-width grip (A). Bringing the shoulder blades, pull up and try to touch the bar top chest (B). Slowly return to the starting position and repeat.

Grab the bar with a different grip - the palm of one hand is directed towards you, and the palm of the other is away from you. Straighten your arms, bend in the chest and look at the horizontal bar (A). Bending your arms, pull yourself up as high as possible (B). Return to starting position and repeat.
Important On each approach, change the position of the hands to create a uniform load on the back.

Make yourself

Here's an example of express training on the horizontal bar.

1. If you don’t do anything else, do it 4 times a week according to this scheme.

2. If you go to the gym, then 2 times is enough as a warm-up before working with weights.

Pay attention: In the description of the workouts, the designation "MAX" is used, which means "Perform the maximum approaches."

BEGINNING	EXPERIENCED	EXPERT
1.	1. Wide grip pull-ups 4*10	1. Pull-ups with cotton 10*3
2. Jumping pull-ups 5 * 6-10	2.	2.
3. Hanging knee raise 3*15–20	3. Mixed grip pull-ups 1–2*MAX	3.
4. Pendulum 2*10–15	4. Raising the knees + exit to the corner 3 * MAX	4. Pull-ups on one arm with a towel 2 * MAX
5. Hanging on two hands 2*MAX	5. Hanging interceptions 3*MAX	5. Lifting straight legs to the crossbar 3 * MAX
	6. Finger pull-ups 2*MAX	6. Compasses 3*MAX
		7. Hanging on one hand 2*MAX

Commentary: If you are a beginner, you don't have to come up with anything special, just follow what we suggest (Beginner level). If you have been training for a long time, then you have an alternative to the “Experienced” and “Expert” express trainings offered by us. You can create your own program complete list exercises. It is done like this: first do a simple exercise as a special warm-up. Then work on the element you are trying to master or where you want to improve (1-2 exercises). After that, do any variation of pull-ups, focusing on endurance. And finish your workout with core and grip exercises.

Experts

Do you feel at home on the crossbar? It's time to complicate the program. This block solves several different training tasks at once, developing not only strength and endurance, but also the cardiovascular system, as well as coordination.

Hang from the bar with a wide overhand grip (A). Now pull yourself up, at the same time shifting to the left so that the chin is level with the left hand (B). Return to starting position and repeat on the other side (B). It was 1 rep.

Hang from the bar with a wide grip (A). Pull up to your left hand (B). Now, without going down, move the body to the right - to the right hand (B). Get down on straight arms, returning to the starting position. Now try to do the exercise in reverse order: first to the right hand, and then to the left. For 1 repetition, count a block of 2 pull-ups: clockwise and counterclockwise.

Hang from the bar with an overhand grip shoulder-width apart (A). Powerfully pull yourself up so that you hover in the air for a split second and clap your hands over the bar (B). Quickly return your hands to the bar, return to the starting position and repeat.

Attach the band to your belt and to any fixed support on the floor - a dumbbell, a hook, or have a friend step on the shock absorber. Hang from the bar with an overhand grip (A). Bending your arms, pull yourself up, overcoming the resistance of the rubber (B). Slowly, without letting the shock absorber pull you down, return to the starting position and repeat.

Grasp the bar with a shoulder-width overhand grip and hang with straight arms (A). Bend your arms to a right angle between your shoulders and forearms and stay in this position for 2 counts (B). Now pull yourself up to the end and linger at the top point for 2 counts (B). Extend your arms to a right angle between the shoulders and forearms and again fix this position for 2 counts (D). Return to the starting position - this is 1 repetition.

Hang on the bar with a shoulder-width overhand grip. Raise your legs slightly bent at the knees to parallel with the floor - this is the starting position (A). Bend your elbows and pull yourself up, keeping the position of the legs (B). Slowly return to the starting position and repeat.

Wrap the bar with a towel. Grab it with a shoulder-width overhand grip and hang with straight arms (A). Bend your elbows and lift yourself up so that your chin is above the bar (B). Return to starting position and repeat.
Important The more layers of towels on the bar, the more difficult the exercise will become.

Roll the towel into a tube and throw it over the bar. Grasp both ends of the towel and hang by straightening your arms (A). Pull up as high as you can (B), return to the starting position and repeat.
Important You can complicate the exercise by using two towels at once - one for each hand.

Grab the crossbar right hand, as on the reverse grip, and the left - as on pull-ups with a wide grip (A). Trying to mainly use your right hand, pull yourself up (B). Return to starting position and repeat. Do the required number of repetitions, rest and change hands.
Important The farther it will be located auxiliary hand, the more difficult the exercise will be, and vice versa.

Throw a towel rolled into a tube over the crossbar. With your right hand, grasp the bar with a reverse grip, and with your left hand, grasp the ends of the towel (A). Trying to use only your right hand, pull yourself up (B). Return to starting position and repeat. Do the required number of repetitions, rest and change hands.

This is perhaps the most difficult version of pull-ups. You can start storming it only in case of filigree possession of all the exercises described above. Hang on the crossbar, holding it with your right hand with a reverse grip. Hold your free hand at your chest or to the side - whichever suits you (A). Bend your arm at the elbow and pull yourself up (B). Return to starting position and repeat if you can. After doing the required number of repetitions, rest and change hands.
Important Requires a thorough warm-up!

This exercise not only develops agility, but also improves endurance, and can also be a great way to increase the metabolic response from training. Stand under the bar with your feet shoulder-width apart and your arms at your sides (A). Squat down with your palms on the floor (B). Jump into the prone position (B). Do one push-up (D). Jump back to the squatting position (D). Jump up and, grabbing the bar, pull yourself up (E). Straighten your arms and gently drop to the ground. It was 1 rep.

Auxiliary exercises

With these exercises you will finish each workout. The exercises in both blocks are arranged in order of increasing difficulty.

1. GRIP

So you will train the muscles of the forearms, strengthening the tenacity of the hands. The stronger your fingers are, the more pull-ups and other elements you will be able to do.

Hang on the bar with an overhand grip. The width can be arbitrary - the wider the grip, the more difficult the exercise will be. Now, trying not to relax the muscles that stabilize lumbar spine, hang in this position for as long as you can. Do not hold your breath.

Hang on the bar with an overhand grip. Grip width is medium, about shoulder width or slightly more. Alternately, for a fraction of a second, unclench either the right (A) or the left arm (B), remaining hanging on only one arm. Without stopping, intercept the horizontal bar for as long as you can.

Stand under the bar so that your gaze is directed along the projectile. If you stand up as usual - your gaze is directed across the horizontal bar - at the beginning of the hang you will start to twist a lot. Grasp the bar with one hand and hang gently. Hold the other hand as it suits you - usually they put it on the belt, take it to the side or press it to the chest. Stay in this position for as long as you can. After resting, change hands.

Hang on the bar, grasping it with straight hands with an overhand grip. Relax the hand a little so that it is as open as possible, but you do not fall off the crossbar (A). Now, without bending your arms at the elbows, squeeze the hand with force, rising up a little only due to the effort of the muscles of the hand (B). Gently return to the starting position and repeat.

2. KOR

The involvement of these muscles in pull-ups is not obvious, but try to train them with the exercises below, and you will progress much faster on the bar.

Hang on the bar with an overhand grip, palms shoulder-width apart. Keep your knees slightly bent in front of you (A). Rounding the lower back, pull the legs to the chest, bending them at the knees (B). Slowly return your legs to the starting position and repeat.

Hang from the bar, overhand grip at shoulder width (A). Bend your knees and pull them towards your chest (B). Now slowly - for 3-5 counts - straighten your legs so that they are parallel to the floor (B). Slowly lower your straight legs back to the starting position.

Hanging on the bar, slightly bend your knees (A). In a controlled swing, throw your legs up, trying to easily touch the crossbar with your insteps (B). Slowly return your legs to the starting position and repeat.

Put any obstacle under the crossbar, like a stool. Hang on the bar with straight legs to the right of the selected obstacle (A). Bend your knees and pull them up to your shoulders (B). Now straighten them to the left of the obstacle (B). Return to the starting position by doing all the movements in reverse order - you will get 1 repetition.
Important Make sure top part the body remained vertical and did not sway from side to side.

Hang on the bar with an overhand grip. Put your legs together and hold a little in front of you (A). In a single swing in a wide circle, move your legs to the right and up (B), then to the crossbar (C) and then to the left and down (D), then lower them to their original position. Repeat the rotation in the other direction - you get 1 repetition.

The horizontal bar is a universal sports equipment, which a novice athlete can even build on their own. The main exercise that is performed with the help of such a device is pull-ups, in which the weight of a person is fully involved. Using the horizontal bar, you can very quickly assess your own physical fitness and learn about the correspondence of muscle development to your body weight.

Women's set of exercises on the horizontal bar

chest exercises

Execution technique.

This is one of the most useful horizontal bar exercises for girls.

The starting position is as follows: grab the horizontal bar with your hands, place your palms shoulder-width apart. Then slowly bend your arms, at the same time raising the body and trying to reach the crossbar with your chin. As soon as you reach the highest point, pause for two to three seconds, then lower yourself.

The exercise is done in three sets, and the number of repetitions performed in one set is determined individually according to your physical capabilities. The main thing is the constant desire to increase their number.

Exercises for the abs

Execution technique.

It is also extremely important, and, in addition, is a wonderful bonus to exercises on an inclined board.

Starting position: grab the horizontal bar, place your palms shoulder-width apart. Slowly raise and lower your legs in front of you. Once you've done three sets, keep your straight legs in a position in front of you for as long as there is enough effort.

The number of sets and repetitions.

The lesson is carried out in three approaches. The number of repetitions included in one approach, according to the recommendations of instructors - 8 times, this number will primarily be affected by the level of fatigue. It is necessary to constantly strive to increase the number of repetitions.

Stretching

Execution technique.

Hang from the bar for as long as possible, up to several minutes.

What muscles are involved.

This exercise improves muscle and ligament stretching, the condition of the intervertebral discs, is an excellent prevention of various diseases of the spine (for example, osteochondrosis).

Training plan

You can perform the lesson with a wide, narrow and reverse grip. Each of these types has its own characteristics.

The main advantage of training on the horizontal bar is that you can do it at home - the most important thing is that you have a horizontal bar. Nowadays, you can buy special wall horizontal bars in any store, including online. By doing this, you can exercise at any time and in any weather conditions.

So, it's time to go directly to the exercise plan. By exercising regularly, using the program that will be presented below, you can increase the number of pull-ups up to 25-30 times, as well as improve your own physical training. To increase the effectiveness of training significantly, do not forget about exercises for the abdominal muscles and biceps.

Classes are held four times a week. For example, you can train on Monday and Tuesday, and take a rest on Wednesday. Thursday and Friday is the time of enhanced training, and on the weekends, recovery. This option is very comfortable and optimal, but if you wish, you can choose other days of the week.

Monday:

• Pull up with a wide grip to your chest. The number of approaches - 4 to 8 repetitions;
• Pull up with a medium grip, palms facing away from you. 4 sets of 8 reps;
• Raise your legs 12 times in the hang on the horizontal bar.

Tuesday:

• Pull up with a wide grip on the head 4 sets of 8 times;
• Pull up the middle grip, palms are towards you. The number of approaches - 4 to 8;
• Raise your legs on the bar 2 times 12.

Wednesday: rest day and Thursday and Friday everything is duplicated in accordance.

The program presented above is one of the easiest, but at the same time very effective. Then, when each approach of 12 repetitions will be easily completed by you, take a load with which it will not be so easy to pull up 7 or 8 times again. Then the plan starts again.

Training rules

No need to overdo it and overdo it big number approaches. To avoid harm to health, increase the level of exercise gradually.

Fitness classes using the horizontal bar will be highly effective if you strictly follow the following few rules:

• The body of the body should be perpendicular to the floor, and the grip of the horizontal bar should be as strong as possible;
• Pull-ups should be carried out only due to muscle strength and without unnecessary swinging;
• Lifts are smooth, there are no jerks;
• The rise must be done until the chin is above the level of the crossbar;
• Lower your body slowly and smoothly. This stage should be as long as the time taken to lift the body up;
• Respiratory mode: exhale on the ascent, inhale on the descent.

About how well you pull yourself up narrow grip, should signal a touch of the crossbar bottom chest. When performing exercises with a wide grip, you should not bend too much or carry out choppy movements. Reverse grip implies the straightening of the shoulders and the reduction of the shoulder blades.

An individual fitness plan for training on the horizontal bar can be intelligently diluted with additional loads that are designed to stimulate growth. For this purpose, you need a free hang, while holding on to the crossbar, and performing swings and turns in different sides. The torso will stretch under the pressure of its mass.

Beginning athletes should first master at least two types of pull-ups. You need to do it without haste and taking into account professional recommendations.

Advantages and disadvantages

Advantages:

• Almost anyone can use the horizontal bar, because even more teenage playgrounds are equipped with some amount of sports equipment. If you choose a place with a rich selection of various sports equipment, you can provide a good physical activity for your own muscles.
• You don’t have to pay for this, and also be in cramped quarters, so there is an opportunity to pump up on the horizontal bar.

Flaws:

• The disadvantage of this method of training is that the horizontal bar is only the bare minimum that can be used to train muscles. build up a large mass this method will not work. If you combine these activities with running, the result will be very good, but for the muscular standards of bodybuilders, you will be very far away.

Contraindications

This option physical activity has a list of contraindications.

• Protrusions of the intervertebral discs;
• Scoliosis;
• Intervertebral hernia.

Osteochondrosis, especially cervical, most likely will also be the reason for the presence of some restrictions in the training plan. In any case, before starting training, you should definitely consult with a specialist.

In this note, I would like to talk about a few interesting exercises on the horizontal bar. Some of them are very difficult, but just as effective for building strength and endurance.

I did not set out to tell in detail about all the exercises and about the method of increasing pull-ups. This is a big and complex topic. I give only a superficial overview of the exercises, which will help develop the imagination of those who like to hang on the horizontal bar.

First of all, consider the three simplest types of pull-ups.

Pull-ups to the chest with a wide grip

A wide grip means the wider the better. The photo shows so wide grip as far as the width of the horizontal bar allowed. You can also go wider. It is believed that such pull-ups contribute to the development of the outer part. latissimus dorsi, making the back visually wider. However, my experience is that it's not that simple. There are many technical nuances in such pull-ups. The result also depends on the structure of the chest, the back muscles themselves. I've seen guys build massive back muscles with just pull-ups. Including the trapezius muscles.

Between the arms is about 60-75 cm. It is generally accepted that it is this kind of pull-ups that allows you to do the maximum number of repetitions and work out the back muscles best. I don't agree with this. I can pull myself up with this grip 33 times today. And if I turn my palms towards me, then I can reach 40. As for the study of the muscles of the back, there are exercises and abruptly. But more on that later.
There is also an opinion that to train the muscles of the back with the help of a horizontal bar, it is worth doing only pull-ups with an average grip. And that they are quite enough for full development. But this point of view is not supported by my experience. It is enough to carefully study the biomechanics of movements with various types of pull-ups, and it becomes clear that one person really has enough pull-ups with an average grip, while the other is clearly not enough and requires additional various exercises. To understand for yourself whether this is true or not, you just need to try it. The most common introduction additional exercises on the horizontal bar allows you to increase your record by several times (at least).

Pull-ups with a narrow grip, palms facing you

Grip width from 0 to 40 cm. Such pull-ups are considered biceps. That is, the biceps are more involved in them due to the supination of the palms. But this does not mean at all that it is easy to pump up biceps in this way. Here everything is somewhat more complicated. If you have strong latissimus dorsi and chest muscles, then the biceps cannot be pumped up with this exercise.

Such pull-ups perfectly train the latissimus dorsi, trapezius muscles, rear deltoid bundles, forearm muscles and, of course, biceps.

This type of pull-up can be done in different ways. For example, you can try to keep the body upright for the entire approach. Another option is to try to touch the bar with your chest while arching your back. Try both options and feel the difference.

Hanging on one hand

It's pretty complicated static exercise. It perfectly strengthens the latissimus dorsi, biceps and forearms.

To perform this exercise, you should pull yourself up on both hands, turning your palms towards you, and then let go of one arm (I extend it to the side for balance) and try to stay on one arm for as long as possible. Then you should rest and do the exercise for the other hand. And so 2-4 approaches.

I do not advise you to do this exercise more than once a week, because it is extremely stressful on the muscles and ligaments of the hands. And this means that sufficient time is required for recovery.

It's pretty too difficult exercise. To perform it, you should pull yourself up on the crossbar on both hands, turning your palms towards you. Then let go of one hand and, hanging a little on the arm, smoothly go down, resisting gravity with the muscles of the arm and back.

To be more precise, these are not exactly one-arm pull-ups. As you can see in the photo, the second hand is involved here, but it must hold on to the hand holding the crossbar.

This exercise is pretty simple. You need to take the middle grip on the crossbar, pull yourself up a little and linger in this position (see photo). After hanging like this for 10 seconds, you can pull yourself up a little higher and again linger in a new, unusual position. Then pause and do 2-3 more sets.

Enough unusual exercise. For him, you need such a bend of the stairs in the stadium. Another option is to use a strong towel. It is thrown through the horizontal bar. Grab the bar with one hand and the towel with the other hand.

You can try different grip widths. And, of course, after rest, you should do the exercise, changing the position of the hands to the opposite.

This is difficult and very effective exercise to increase endurance and strength of the arms and latissimus dorsi.

To perform this exercise, you should pull yourself up on the crossbar with a regular overhand grip and a medium grip, and after pulling up, put one arm away. Then, without going down, do smooth rolls from side to side. It's difficult! Try to do an even number of rolls so that the muscles of both halves of the body receive an equal load. For example, I will say that I manage to do 28-30 such rolls per approach (14-15 times in each direction).

Exercise "Kolobok"

This is a static exercise. To perform it, you should pull yourself up on both hands with your palms facing you. At the same time, pull your knees up to your chest. Then you need to hang in this position (see photo). The longer the better. Several approaches can be taken. Perfectly trains not only the arms, back and chest muscles, but also the press.

Hanging corner on the crossbar

To perform this exercise, you should hang on the crossbar and stretch your straight (or bent, if not strong enough) legs forward. Hold them as long as possible. After a pause, you can repeat this exercise.

Alternatively, you can smoothly describe a small circle with your feet.

By doing this exercise regularly, you will soon notice the fruits of your efforts. The press will become stronger and more prominent.

Body flips

This exercise uses a peculiar movement of the legs, which allows you to almost effortlessly throw the body up. While hanging on the bar, take your legs back, and then sharply feed them forward, at the same time making a movement with your hands as in normal pull-ups. With due effort, you will feel that your body, as it were, flew up by itself. Lock the top position (chin above the bar), and then slowly lower yourself down. Then throw the body up again. And so the right number of times.

The exercise will be useful in two cases.

1. If you can’t pull yourself up yet and 5-6 times. This exercise will help overcome the psychological barrier. After all, having learned to throw out the body, you can lift the body on the horizontal bar one and a half times more times.

2. If you are trying to increase the number of repetitions, but you no longer have the strength to pull yourself up cleanly. After doing, say, 15 repetitions, you can add a few more tosses like this to them. This will help to additionally load the muscles, and therefore, increase your result in pull-ups in the near future. This is a kind of CHEATING in pull-ups. Cheating is a self-help exercise technique. Its purpose is not to facilitate the exercise, but to help go beyond the usual loads.

I wish you success in training on the horizontal bar!

Workout for many athletes is not just a sport, but an ideology. It converges with their goals and helps to go through life. There are no rules in this sport. Here within the framework of everything - there are no boundaries. Any exercises on the horizontal bar, uneven bars and any other equipment that is. You can also invent your own own exercises on existing shells and create new shells. Everything is possible. Due to its vastness, if I may say so, the workout was chosen by many young, and not quite young people. Perhaps many do not know that they are not known for street workout, as I was in my time. Then it turned out that the type of training that I practice has a name. So, let's continue.

What is the lotus position in general, and how it can be used in workout

Many have heard of such a discipline as, which develops the body and spirit. For now, we are only interested in the body, and in this case we will consider the practice of the Lotus Pose in the workout.

In short, the lotus position is a leg on the leg, but not everything is so simple. Perhaps you have seen how they pull themselves up in this position on the bar, or perform some other interesting exercises. There are actually a lot of options. By gradually introducing the lotus position into my workouts, I began to discover many interesting points for myself. Let's dwell a little on this pose, or rather asana.

Lotus position

Original name . To begin, you just need to sit on the floor with a straight back. Then we throw the ankle of one leg on the thigh of the second leg. I usually start with the right foot, placing it on top of the left foot. In this case, the knee of the right (the leg that you put) should be pressed, or as close as possible to the floor. Then we do the same with the second leg (on the left), - we throw the ankle of the left on the thigh of the right leg over the same right. Legs can and even need to be changed.

If painful sensations arise, do not rush to do the lotus. At first glance, the pose is simple, but in practice, not everyone can perform it the first time. There is a risk of damage knee joints, so you need to be as careful as possible when throwing legs. We take the lower leg in our hands, and carefully transfer the legs to Right place. Sitting on the floor, try to keep your back as straight as possible. To begin with, learn to sit in a lotus on the floor, and then you can move on to the exercises - fit it into your style.

The use of "lotus" in workout

Yoga is an endless field of interesting asanas that can be used in the workout, and from which you can form your own style. Or which can be entered into it. Lotus is the tip of the iceberg, and if you dig deeper, you can dig up even more interesting things. The main thing is not to be lazy, and if you are not lazy and love workout, then I strongly advise you to dig. I want to tell you about the most interesting variations, in my opinion, but you can actually “fit in” a lotus in different ways - a lot depends on your style.

Corner with lotus

You can start with a simple corner on the floor, after folding your legs in a lotus. By the way, in this way you can even begin to learn the angle, if you don’t know how, but it turns out to fold your legs into a lotus. It is very convenient in the lotus to study the high angle, naturally, followed by the alignment of the legs. Approach after approach, and gradually you will strengthen everything the right muscles. You can also strengthen the abdominal muscles for further practice of the angle by putting something heavy on your legs folded in a lotus.

skyline with lotus

With this asana, you can make it easier to perform both on bent and straight arms by practicing planche on the floor or paralets at home. From a sitting position, we transfer the folded legs back to the horizon. This option is easier than "legs apart". It can be compared simply with throwing the shins up, while maintaining horizontal position hips.

Pull-ups with lotus

Look pretty interesting, especially if there is additional opportunity beat. But there are some difficulties here. You will need to fold the lotus hanging on one hand, or hanging on two, but with the help of a crossbar. You also need the ability to take your legs off your hips.

That's all. Continuing to get acquainted with yoga, I will share interesting thoughts and developments with you. Workout is a very young sport, very promising, and everyone can contribute to the general idea.