It's commonly believed that pull-ups are a great exercise for fitness, and that is correct. To be more precise, pull-ups should be considered an essential exercise. In today's society, pull-ups and similar exercises should be a common part of home and office spaces, rather than just being seen as exercise equipment. The reason is that with the rise of desk jobs, driving, teaching, civil service, and other professions that involve sitting for long periods of time, there has been an increase in spinal issues caused by poor posture. Sitting incorrectly for long periods can lead to stiffness in the spine, which can eventually develop into related diseases. Currently, the number of people with spinal problems is much higher than those with hypertension, heart disease, and diabetes. Over 90% of people have some degree of spinal issues.
For individuals, having a horizontal bar at home is preferred because it's convenient and can be used anytime. There are four main types of horizontal bar racks available:
- Non-perforated door frame horizontal bar
Advantages: No need for drilling, easy to carry and install
Disadvantages: May damage the door frame, stability issues, and potential safety hazards with long-term use
Target muscles: Upper limb muscles (excluding the triceps) and core muscles can be worked on
Suitable for: Beginners or those with lighter weight (BMI not exceeding 20)
- Hang-on door frame horizontal bar
Advantages: Similar to the non-perforated one, but with higher safety (depends on the door frame)
Disadvantages: May damage the door frame and affect daily life (as the door cannot be closed)
Target muscles: Can target various grip styles to work on entire upper limb muscles (except for the triceps) and can also improve forearm muscles, which is beneficial for rock climbing enthusiasts
Suitable for: Beginners, advanced trainers, and individuals who are not overly heavy
- Wall Mounted Pull Up Bar
Advantages: Strong stability and can be installed anywhere without being limited by door bar
Disadvantages: Requires drilling into the wall, high dismantling cost, and potential safety hazards in the medium-term
Target muscles: Upper limb muscles (including the triceps) and shoulders
Suitable for: Beginners and intermediate trainers, and generally for those who are heavier (safer)
- Standalone pull-up bar
Advantages: No need for drilling, easy to disassemble, strong stability, height can be adjusted, and can double as a clothes hanger
Disadvantages: Takes up more space due to additional features
Target muscles: All upper limb muscles (including the triceps) can be targeted, and it's suitable for pulling, pushing, and explosive force exercises
In summary, here's a comparison:
Price: 4>3 ≈ 2>1
Safety: 4>3>2>1
Practicality: 4>1>2>3
Number of muscle groups targeted: 4>3>2>1
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