HORIZONTAL BAR

Stretches

Stretches the entire torso and improves flexibility. Hanging on the bar stretches out the shoulder and chest muscles. As the weight is lifted from the spine and the body weight is pulled down, the entire spinal column is stretched out. The individual vertebrae are spaced apart from one another.

Push-ups

Trains the shoulder and arm muscles as well as the chest muscles. Improves strength, flexibility and vital functions.

Jumping Bars

Trains the arm and shoulder muscles and improves jumping strength in the legs, as well as supporting and gripping strength.

Pull-ups

Strengthens the shoulders, the arm flexor and extensor muscles, as well as the upper lateral back muscle structure. This exercise also provides a reactive workout for the abdominal muscle chain, which in turn stabilises the torso.

Which exercises can be done on the outdoor horizontal bar?

STRETCHES:

Stretch your arms up and hold onto the bar best suited for your height with your hands a shoulder’s width apart so that your palms are facing forwards and your thumbs facing inwards.

Pull yourself up so that your feet are off the ground and hold for a few seconds.

PUSH UP:

Position your hand on one of the lower bars, keeping the body tense and straight.

Start doing push ups, making sure your body stays straight.

JUMPING BARS:

From standing position, jump up to the lower horizontal bar and hold for a few seconds.

PULL-UPS:

To train your arm muscles, hold onto the bar best suited to your height with your hands a shoulder’s width apart and your palms towards your face.

Your arms and shoulders should both ideally be bent at around 70-90 degrees rather than fully stretched.

Now pull yourself up slowly as far as you can. Keep your shoulders as far away from your ears as possible.

Tipps:

Try different grip variants on the pull-up bar (e.g. gripping the bar from the other side with palms facing towards you or from the front with palms facing in the other direction), this requires different muscle groups.