Find out how effective a simple set of exercises can be on an ordinary equipment that you can mount on the wall at home and train. If you do not have the opportunity to go to the gym, then you can create a great sports corner at home. Of course, this will not completely replace the training in the gym, but it can be a good alternative to strength training in a fitness club. To do this, you will need to purchase a wall bars. Today we will tell you what exercises on the Swedish wall can be performed not only for adults, but also for children.
Rules for choosing a Swedish wall
If you buy a wall bars, your whole family can play sports at home. In order not to regret the money spent in vain later, the choice of this sports equipment should be approached with all responsibility. First of all, you need to focus on your goals, and also know the parameters of the room where the wall will be installed.
If you take sports seriously, then purchase this type of sports equipment with all the auxiliary elements. This will significantly expand the functionality of the Swedish wall. Today on the market there are models of wall bars that contain a punching bag, a bench for the press, gymnastic rings, parallel bars, etc. as auxiliary elements. As a result, you will have a real sports corner in your apartment.
Thanks to the auxiliary elements, you will have the opportunity to qualitatively train all muscle groups, and the training will become interesting and exciting. Most often, all additional elements are removable, and, say, performing exercises for the press on a bench, the uneven bars will not interfere with you.
The quality and service life of the equipment depends on the materials. Classic walls are made of wood, but the metal structure will be more reliable. At the same time, if you want your child to do the exercises on the wall bars, then it is better to choose a wooden structure.
Exercises on the Swedish wall for adults
- Hanging on the bar, lift your legs up. If you do not yet have sufficiently developed muscles, but your legs can be bent at the knee joints. This is a great movement to work out your abdominal muscles.
- To train the muscles of the thigh in the hang, spread your legs to the sides, crossing them.
- Hanging with your face towards the wall, start turning your torso to the sides. This will strengthen the muscles in your arms and back.
- Stand on the lowest bar and grasp the ladder with your hands at waist level. Bend back. Rounding your back, but do not bend your knee joints.
- To stretch the spinal column, you just need to hang on the wall for about four minutes, while trying to reach the ground with your toes.
- One foot is on the lowest bar, and the other is holding on to the higher one. Start doing squats on one leg.
- Pull up using different types of grips. This movement will work great for the back muscles (especially the lats) and biceps.
- Hanging with your back to the wall, begin to take your straight legs to the sides. Do dips to work out your arms and chest muscles.
- To pump your upper abs, you need to be in a supine position in front of a wall. Fix your legs under the crossbar and perform twisting.
- To develop your lower abs, do the Hanging Angle Exercise.
- Set a 60-degree angle on the bench and assume a supine position.
- Grasp the crossbar with your hands and begin to raise your legs until they touch the crossbar.
Exercises on the Swedish wall for children
Thanks to the wall bars, your children will be able to join sports and improve their health from an early age. When the child grows up, he will begin to visit the gym with joy, continuing to improve his body. It is advisable to put a mat near the wall so that the children are not afraid of falls. And now let's look at the exercises on the wall bars that can be recommended for children.
- Exercise 1. Face the equipment and grasp the highest bar with your hands hanging from it. This exercise will strengthen the hand ligaments, align the spinal column, and help the skeleton to develop properly. Then you can complicate the task and hang on one arm or two, but raise your legs, working out the abdominal muscles.
- Exercise 2. Stand on the lowest bar, and grab the one located at chest level with your hands. Start doing squats. This movement will not only strengthen the leg muscles, but also stretch the muscles and ligaments.
- Exercise 3. The starting position is the same as in the previous movement, but instead of squatting, swing your leg back. It is important that the leg remains straight during the movement.
Check out the technique of doing the exercises on the wall bars in the following video:
