The best training programs horizontal bars. Workout program on the horizontal bar and uneven bars. List of effective exercises

Training on the horizontal bar and uneven bars is one of the most accessible and favorite among professional athletes and connoisseurs of an active, healthy lifestyle. With the help of these shells, you can give the muscles the right level of load, pump up the triceps, chest, biceps, back, hips, legs.

Thanks to regular exercises according to the program for training on the horizontal bar and uneven bars, excess fat reserves will go away, your mood will rise, and your physique will look like the figure of a real athlete. And the opportunity to exercise for free and at any time on the horizontal bar and uneven bars turned training into an excellent alternative to the gym.

It may seem inexperienced that on the horizontal bar you can only pull yourself up, and on the simulator the bars can do push-ups. But in practice, everything is more exciting, because the exercises on these shells can be done in a variety of ways. And load both individual muscle groups and the whole body.

To start need to learn the grip, which are also used on the horizontal bar and uneven bars.

The main types of grips on the horizontal bar include:

• Straight(palms pointing away from you);
• Reverse th (palms turned to the face);
• Mixed(a combination of direct and reverse at the same time).
• Parallel(you need to do it at the same time, on two shells located close to each other, the palms look inward);
• Wide(the distance between the hands is 0.5-0.8 meters);
• Average(hands shoulder width apart);
• Narrow(as close as possible to each other).

Pulling up with a wide grip is important to load the back muscles. With a narrow and medium grip, the muscles on the chest and arms are actively involved.

Classes on a thick crossbar increase the complexity of classes, increase the cost of strength and energy.

train all year round- buy equipment for the house:

Rules for training on horizontal bars and uneven bars

Before starting classes on the uneven bars and horizontal bar training program, it is important to do a good warm-up for the whole body. You can go for a run, stretch your muscles. Each exercise must be performed carefully and smoothly, correctly. This will reduce the chance of injury and increase the effectiveness of your workout.

Avoid sudden movements, they can hurt.

At first need to exercise 3-4 times a week and alternate classes on the uneven bars and the horizontal bar with cardio loads. The two workouts should be "deload" workouts to give the body the rest and recovery time it needs.

Muscle Growth Exercises

To improve the relief of the body, it is necessary to combine training on the uneven bars and horizontal bars with lifting the barbell in the bench press. When you can do the exercises easily, you can increase the load by adding weight to the bar. To do this, add a couple of kilograms, put weights on your belt and legs.

For good muscle building, you need to train regularly and according to the regimen.

To create a training program on the horizontal bar and uneven bars, decide how many times a week you will train. If you practice 4 times a week, the first and second days of training should be intense mi. Devote the third day to rest. And then repeat all over again.

First day

Push ups:

• from the floor with an average grip;
• legs on the bench, medium grip;
• wide grip from the floor, legs on a high bench;
• on the bars.

Hanging on the crossbar: straight legs raised to the head.

Second day

Pull-ups:

• behind the head, wide grip;
• wide grip to the chest;
• medium grip;
• narrow grip;
• parallel grip.

Hanging on the horizontal bar: straight legs rise to the head.

Repeat the exercises as far as the physical form allows. When the capabilities of the body increase, you can more repeat load, and the number of approaches should be increased for each exercise.

Quad workout on the horizontal bar and uneven bars it differs from the two-time one, because it has no break a. The first two days you need to work out 1 circle of the program, then repeat the circle. Then need a break for one day(recovery).

Relief exercises

For body relief, a certain system is suitable, designed for 4 workouts per week. Two days of training, a break of one day and again two days in a row of classes. Then you can rest for two days. Every time you need to increase the number of repetitions and approaches.

First day

• pull-ups: wide grip, wide grip behind the head;
• push-ups: on uneven bars, wide grip from the floor;
• vis: raise straight legs to the head;
• bar press.

Second day

• push-ups from the floor, medium grip, and then from the floor, feet on the bench;
• lying on your back, raising two legs at the same time;
• twisting on the horizontal bar;
• hang on the bar, raise your legs to your head.

The third day

• pull-ups: on the crossbar, reverse grip;
• palms to the face, narrow grip.
• push-ups: on uneven bars, from the floor with an average grip.
• hanging on the horizontal bar, raise your knees and then on the uneven bars, raising straight legs.

Fourth day

• push-ups: from the floor and from the floor, legs on the bench;
• hanging with legs up to right angle;
• press on the floor;
• horizontal bar: twisting.

How to do push-ups?

Bars are a great exercise machine for the chest, arms and shoulders. And the implementation of the program of push-ups on the uneven bars involves abs, back and legs. True, the level of load depends on the technique of performing exercises.

At the beginning of the development of simulators, the horizontal bar and bars are important keep balance and not "dangle". Otherwise, you risk sprains and injuries. Standing along the crossbars, push off the ground with your feet, then grab the bars with your straight arms. Stay straight. Jump down smoothly. On the uneven bars you need to go out at the expense of the arms and shoulders.

Push-ups are important. Bend your knees (to a right angle), then cross them (as shown in the photo above). This will add stability. Lean slightly forward, while exhaling, bend your elbows to a right angle. Do not spread your arms to the sides, the elbows should be pressed to the body as much as possible.

On the exhale, straighten up. If you feel warmth in your triceps, you are doing everything right..

To work out the pectoral muscles, go lower. But the angle at the elbow should be about 30 degrees. At first, it is better to refuse such complication. And when the body will be easy to do the initial version of the exercise, move on to the complicated version.

The break between sets should be up to 2 minutes.

Bars training program

From the first day of classes, the uneven bars training program will help you. Need to follow the program for three months. Then you can add new exercises, use the horizontal bar and the bars for the press, or complicate the already familiar exercises.

The horizontal bar training program

The training program on the horizontal bar and parallel bars will allow you to quickly gain an athletic physique. After 2-3 weeks, the first positive changes will be noticeable.

To get the most benefit, be sure to let your body rest. Even if it seems that the body will do without a break, treat yourself to a vacation for a day. And to get best result use the training program on the horizontal bar and bars. It will help you easily get into the right rhythm. As a result, you will achieve excellent success.

The program on the horizontal bar and uneven bars is simple. Even if you have a low level of physical fitness, you can master the exercises in a couple of weeks. At first, the muscles will be very sore, so it is better to avoid heavy loads. But after a month of daily exercises, you will safely engage in a training program on the horizontal bar and uneven bars.

Professional athletes claim that training on various equipment helps to quickly get in the right shape. correct training program on the horizontal bar and uneven bars suitable for application and amateurs in the field of sports. It helps to qualitatively work out the biceps, triceps, muscles located on the back, chest, hips.

The result of doing the right program will be an ideal, inflated figure. You will be able to lose extra pounds and increase your own self-esteem several times. Today, there are a huge number of gyms that are guaranteed to have such a projectile.

Fundamental rules

At the first stage of training, the beginner should be aware that, depending on the distance between the hands, the load will change during the grip. The training program on the horizontal bar and uneven bars is aimed at working out all muscle groups.

Before training on the uneven bars, the athlete must perform a proper warm-up. It consists of jogging and stretching. Movements during the session must be smooth, otherwise you risk damaging the muscle. Classes on the uneven bars will give an excellent result if you are careful and carefully consider each movement. The probability of causing any injury is reduced to zero if the exercise is performed according to the technique. Wrong movements will not give the proper result.

For a beginner, you need to train four times a week. To achieve maximum results, you should alternate them with cardio exercises. Rest day should be arranged every two days. During this period, the body will have time to relax and recover. Classes on the horizontal bar and uneven bars are also held alternately.

Mass Growth Exercises

If you want to arrange a rapid increase in muscle mass, then the horizontal bar and bars should be alternated with a barbell. It is performed for the bench press in the supine position. Regular practice leads to the fact that each individual exercise can be performed with ease. The athlete is gaining muscle mass. Professionals use special weights to speed up the result during training. They are worn on the belt and leg.

Muscle mass grows only if you stick to a predetermined schedule. Training can be done two or four times a week. A full circle consists of a two-day load on the body, after which the athlete takes a day off.

First day

The first day of training consists of the following exercises:

1. use an average grip for push-ups from the floor;
2. then we move on to push-ups from the bench, while also using the average grip of the leg;
3. we place our legs on a high bench and push up from the floor with a wide grip;
4. we do push-ups directly on the bars themselves;
5. we keep our legs in a straight position and pull them up to the head, hanging on the crossbar.

Second day

Training on the second day offers the following exercises on the uneven bars and the horizontal bar:

1. we perform pull-ups in the position behind the head, using a wide grip;
2. we perform a wide grip from the chest and pull ourselves up on the horizontal bar;
3. we continue to perform the exercise after switching to an average grip;
4. we pull ourselves up on a parallel grip;
5. We hang on the crossbar and raise straight legs to the head.

The athlete must independently regulate the number of approaches. It depends on the physical form. Regular training will allow you to increase the number of repetitions several times. Each exercise you can perform more times.

The difference between 2 and 4 day classes is only a long weekend. Regular classes involve repeating a set of exercises for two days. One day break is needed to restore the body. Due to this, a person gains additional strength.

Making a relief press

To get a beautiful press, you must perform a set of training, which is designed for 4 days. This volume is important to repeat every week. Athletes offer a simple scheme. It involves training, and after them you need to take a day off. Thus, the result will be fixed, and the muscles will be able to tone up and relax. Each time you will be able to increase the number of repetitions, as your body will become more perfect.

First day

The task for the first day on the horizontal bar involves the following exercises:

1. we take the horizontal bar with a wide grip;
2. proceeds to perform push-ups on the uneven bars;
3. we perform pull-ups, which are carried out with a wide grip;
4. with the same grip, we perform push-ups from the floor;
5. we hang on the crossbar, while raising our legs to the head;
6. swing the press area with the help of bars.

Second day

The next day, another complex of physical activity is expected to be performed:

1. use a medium grip and push up from the floor;
2. we throw our legs on the bench and continue to perform the previous process;
3. we lie on a bench and try to simultaneously raise both legs to the head;
4. on the horizontal bar we carry out slow twisting, after which we proceed to the usual hang with raising the legs.

The third day

The third day of intensive training is no less important, so you should not skip the exercises. The body must constantly be in good shape, only in this case you can get an excellent result:

1. we make pull-ups on the horizontal bar using the reverse girth;
2. on the uneven bars does push-ups;
3. turn the palms to the face, make the grip narrow and pull ourselves up in this position;
4. stand in the middle grip, push up on the floor;
5. we perform hanging on the horizontal bar with pulling the knees to the chest;
6. after that, we proceed to pulling up all the legs as a whole.

Fourth day

The complex of the fourth day is the most important - since during it exercises are used to consolidate the result:

1. we perform push-ups from the floor in a position convenient for the athlete;
2. a classic press exercise, which is performed in a supine position on the floor;
3. raise the legs at a right angle and return to the starting position;
4. the complex is completed by the usual twisting.

The horizontal bar and bars are the most common sports equipment with which you can bring yourself into perfect shape. It is important to stick to the schedule and attend classes regularly. Only in this case it will be possible to achieve an excellent result.

Be sure to watch the related video

The horizontal bar training program

The training program on the horizontal bar and uneven bars, as well as the training program in the gym, can pursue completely different goals. Both fitness center and outdoor workouts can be aimed at developing strength, strength endurance, or reducing body fat. That is why an athlete involved in sports in the street must adhere to the same rules as a person who regularly visits the gym.

In our today's publication, we will share with you the scheme of training on horizontal bars and uneven bars, talk about the features of training on these shells, and also give some recommendations to people who have only recently connected their lives with a healthy lifestyle. Interested? Then happy reading!

Fundamental rules

1. load progression. Again, for each progression of loads will be different. If your goal is to build muscle mass, then over time, when the number of your pull-ups on the bar and dips on the uneven bars will exceed 15-20 times in one set, you will need to put on additional weights. It can be an ordinary backpack filled with books, water bottles or some other handy items. The main thing is to increase the weight gradually so as not to injure the joints and tendons! If you are working on endurance, then forget what you read in the previous two sentences and continue to increase the number of repetitions with your own body weight.
2. Regularity of training. The essence of each training program on the horizontal bar and parallel bars or in the gym is systematic and constant. If you have already decided to take the path of a healthy lifestyle, then be prepared for the fact that 2-3 times a week you will need to set aside time for a full-fledged workout. Training chaotically and without any clearly defined goals, you will never succeed!
3. Recovery. If some beginners train irregularly, then others, on the contrary, do it almost every day. Perhaps this will disappoint someone, but daily workouts will not only not help you achieve the desired results, but, on the contrary, can drive you into a state of so-called overtraining. To avoid this, after each hard workout, you need to give yourself at least one day to rest.

What are the advantages of the horizontal bar and bars?

During the basic exercises on the horizontal bar and uneven bars, several muscle groups are included in the work at the same time, which ultimately stimulates the release of the hormone testosterone, which plays a large role in building muscle mass. Pull-ups actively load the biceps, lats, forearms; push ups - pectoral muscles, triceps, abdominals. In addition, other assistant muscles that help to perform exercises also receive a good indirect load. Another advantage of street shells is that they are much less likely to get injured than, for example, when working with a barbell.

We figured out the theory, now let's move on to practice, namely to discuss strength exercises on the horizontal bar and bars.

Pull-ups: features of the exercise

Pull-ups on the crossbar is a basic exercise aimed at working out the muscles of the back and arms. You can shift the load from one muscle group to another if you change the grip and position of the hands. If you can’t pull up even once, then we recommend that you familiarize yourself with the video below:

Types of pull-ups

1. Direct grip. A narrow straight grip pumps the biceps, serratus anterior and lower lats. The medium straight grip works out the biceps and back muscles.
2. Reverse grip. A narrow reverse grip actively loads the biceps and lower lats. The average reverse grip includes the biceps and lats.
3. Wide grip. A wide grip is aimed at working out the latissimus dorsi.
4. Neutral grip. Used to work the bottom of the latissimus dorsi, triceps, serratus anterior and shoulder muscles.

Push-ups on the uneven bars: features of the exercise

Push-ups on the uneven bars is a basic exercise used to train the pectoral muscles and triceps. The position of your body determines which muscle group will receive more load. If you want to shift the emphasis on the muscles of the chest, then the body must be tilted forward and the head lowered down. If you want to pump triceps, then you, on the contrary, need to keep the body and head straight and try not to lean forward. The exercise is considered basic, because, in addition to the chest and triceps, shoulders, long back muscles, abs and even biceps (the latter acts as a stabilizer) are involved in the work.

Varieties of push-ups on the uneven bars

Push-ups on the uneven bars with an emphasis on the chest

1. Climb onto the projectile and straighten your arms. Tilt your body forward and lower your head so that your eyes look at the floor.
2. Slowly and under control, while inhaling, lower yourself down so that the elbows at the bottom point form an angle slightly less than 90 degrees.
3. As you exhale, push yourself up to the starting position.
4. So that the triceps do not "eat up" your load, do not fully straighten your elbows at the top point.

Push-ups on the uneven bars with an emphasis on triceps:

1. Get on the projectile. Make sure that your arms are not spread apart and pressed to the body. To eliminate the chest as much as possible, keep the body straight and look forward.
2. While in this position, on an inhale, lower yourself down so that your arms at the elbow joint are bent a little less than 90 degrees.
3. As you exhale, push yourself up. To contract your triceps, fully extend your arms at the top. In order not to overload the elbows, do not stay in this position for too long.

Training program on the horizontal bar and uneven bars

We would like to bring to your attention outdoor training systems. Let's start with the uneven bars program for beginners. It looks like this:

1. Jogging - 15 minutes.
2. Warm-up - 5 minutes.
3. Squats - 5 sets for the maximum number of repetitions.
4. Push-ups on uneven bars - 4 sets for the maximum number of repetitions.
5. Wide grip pull-ups - 4 sets for the maximum number of repetitions.
6. Hanging leg raises - 4 sets for the maximum number of repetitions.
7. Stretching - 10-15 minutes.

Notes:

• Rest between sets should be at least 30 and no more than 60 seconds (if it’s still hard for you to train in this range, then rest can be increased).
• Practice every other day.
• This program is not designed for obese people!

You can see a circuit training on horizontal bars and uneven bars for more advanced athletes in the video below:

1. Do the exercises correctly and technically.
2. Before each workout, warm up well to properly warm up the joints and tendons.
3. Breathe properly. In the negative phase, inhale, in the positive phase, exhale.
4. Eat right. If you want to build a beautiful physique, then in your case, a well-designed diet and regular workouts should go hand in hand!

You can end up with this. You have been provided with an article on outdoor training. Choose for yourself a training program on horizontal bars and parallel bars and start sports activities as soon as possible!

Pull-ups on the horizontal bar and push-ups on the uneven bars - these incredibly effective exercises are often undeservedly forgotten. Very in vain. We will fix this - we bring to your attention a program designed for 18 weeks.

Program description

What do you say that there are two simple exercises that can literally transform your upper body? Interesting, isn't it? Even more surprising is that these exercises have been known for a very long time, but many do not take them seriously.

Maybe my words sound a little pompous, but this is the pure truth. Is it possible to pump up on the horizontal bar and uneven bars? It is pull-ups and push-ups that are a key element of the program for building muscle mass in the upper body.

Training program on the horizontal bar for gaining muscle mass

Benefits of pull-ups and dips

Everyone wants to have a beautiful, strong, muscular body, but few people make a really serious effort for this. For men, pumped chest muscles, broad shoulders, impressive biceps and triceps are a symbol of masculinity, it is a dream to have them. It’s just that some, in order to make their dream come true as soon as possible, work long and hard, while others indulge in dreams, sitting on a soft sofa. Everyone makes a choice for himself.

Poor training planning, too much overload, lack of full recovery - these are the three most common mistakes. Understand that in order to have a pumped up top, it is not at all necessary to cram all possible exercises into your workout: presses on flat and inclined benches, endless presses on the press, pulling weights and dumbbells, exercises with an expander (the most popular).

Trust me in my experience, adding too many sets and reps to your workout is a recipe for disaster. You will get nothing but terribly swollen muscles. It looks very unnatural, so do not be so brutally zealous.

I generally love athletics, I have been studying all the nuances and pitfalls for a long time. Each sport involves some specific muscle group, as a result, it is the most pronounced. For example, sprinters have big hips and buttocks, that's a fact. Skaters and cyclists have quads that any bodybuilder would envy. And male gymnasts can boast of a relief top, which they achieve precisely thanks to numerous pull-ups and push-ups on the uneven bars.

In my opinion, it is these exercises that are the most important and basic in building the relief of the upper body. Pull-ups on the horizontal bar and push-ups on the uneven bars have always been actively used by me, but as part of the workout. And at the beginning of last year, a brilliant idea came to my mind: what if we devote an entire training session to them? From this thought, I caught fire, like Ray Lewis during the match, and decided at all costs to put my plan into practice.

The results were amazing. I adopted pull-ups and push-ups on the horizontal bar as a separate day of training, and after a short period of time I noticed that my top became more voluminous and impressive. The pectoral muscles took shape, the back increased, the muscles of the arms grew - I was pleasantly surprised! Frequent individual workouts, combined with my regular program, as well as full days of rest and recovery, made my upper muscles grow even faster than Rocky's beard when he fought in Russia.

I also noticed that I became more resilient and stronger: I had to increase the weight of the barbell and dumbbells, since my regular ones seemed like fluff to me. But enough about me, it's time for you to make up your mind and start training with my program.

4 Effective Outdoor Training Techniques

Below I will outline the main points of the 18-week push-up and pull-up program on the horizontal bar. I recommend doing them, because it is very important. Now so many fitness trainers are pouring out tempting promises that you will achieve amazing results in a minimum of time. 4 weeks - and you have a stone press, 60 days and a large breast relief. Don't fall for it! A complete swindle.

Realize that real results take time and a lot of effort. My program is proven, it guarantees you that you will achieve your goal, provided that all recommendations are followed. After 18 weeks, your upper body will be muscular, pumped up and beautiful. Each of you will have your own results, because the organization of the daily routine, diet and rest is of great importance. But the fact that the result will be - I promise you!

How to pump up on the horizontal bar and uneven bars

You will be doing pull-ups and dips for 18 weeks as separate workouts. The scheme is standard: press-pull-down in the format of split workouts. Your training week will look like this:

• Monday - pull-ups and push-ups on the horizontal bar
• Tuesday - legs
• Wednesday - rest
• Thursday - bench press
• Friday - thrust
• Saturday - run or rest
• Sunday - rest

Training program on the horizontal bar and uneven bars for beginners

You will need to purchase a special belt for exercises on uneven bars for classes, with it the effectiveness of the loads will be maximum. Additional weight is very important in this program, as the exercises are not particularly difficult.

Of course, it’s worth starting without weights, but once your body gets used to the load, the belt will come in very handy. Performing every day 5 sets of 10 repetitions of push-ups on the uneven bars, you yourself will not notice how the muscle mass and relief of the upper body.

For the first 3 weeks, your workout will consist of 5 sets of 5 reps. You can choose from two possible options: training with increasing weight in each set or training with the same weight (taking into account your own weight).

Within 4, 5, 6 weeks, the load will increase: 5 sets of 10 repetitions. Again, you can use weights at will, or you can limit yourself to body weight. The workout will also include super sets, but with longer rest breaks than usual.

The first stage of the program (5 sets of 5 repetitions): before starting a workout with pull-ups, you should rest for 1 minute, take a deep breath, and complete the exercise. Then pause for 2 minutes and continue execution.

The second stage of the program (5 sets of 10 repetitions): rest 45 seconds before starting, pause between sets of 90 seconds.

The third stage of the program (this is 7, 8, 9 weeks) is pull-ups and push-ups on the uneven bars in the RP-21 format (intense training with short pauses for rest, standard scheme: 7 sets of 3 repetitions and 6 sets of 5 repetitions).

• 1-3 weeks- pull-ups on the horizontal bar and push-ups on the uneven bars (5 sets of 5 repetitions), 1 minute rest between repetitions and 2 minutes between sets.
• 4-6 weeks- rest 30-45 seconds between repetitions and 60-90 seconds between sets.
• 7-9 weeks- Workout RP-21, use both schemes on the same day: 7 sets of 3 repetitions and 6 sets of 5 repetitions. Perform pull-ups for 7 sets of 3 reps, rest 2-3 minutes, then do push-ups on the uneven bars for 7 sets of 3 reps. Rest 2-3 minutes, then pull-ups 6 sets of 5 reps, rest 2-3 minutes, dips 6 sets of 5 reps.
• 10-12 weeks– repeat 1-3 weeks (use weights)
• 13-15 weeks– repeat 4-6 weeks (with weights)
• 16-18 weeks– repeat 7-9 weeks (with weights)

Complex on the horizontal bar and bars on the press - video

Results

Simplicity is the key to life. With this program of simple exercises, you can easily acquire the volume and relief of the upper body.

Pull-ups on the horizontal bar and push-ups on the uneven bars are basic exercises for increasing the muscles of the chest, arms, and shoulder girdle. All you need to do is memorize the sequence of sets and reps.

Adjust your diet according to what goal you are pursuing: to lose weight or gain weight. If you are persistent and patient, your body will soon be completely transformed.

The figure of Batman is the ideal for many people. His physique motivates and makes you move forward. And a character like Johnny Bravo is just laughable. By the way, I have pipe cleaners at home in the form of the legs of this brave athlete. Good luck to you!

Hello blog readers. Literally every time passing by the sports ground, the eye rejoices, watching the sports boys, constantly exercising on the crossbar, uneven bars. It's still great that an athletic body, healthy lifestyle life, today they have become fashionable and almost obligatory attributes of a modern person.

I agree that not everyone has the opportunity to visit GYM's. However, this does not mean that sports, the formation beautiful body, in which case they are not available. Because a properly selected training program on the horizontal bar and uneven bars is less effective, and in some ways, perhaps even more than the iron press indoors.

Of course, if you want to pump every muscle, then you cannot do without simulators that allow you to work on separate groups in isolation. But if the goal is an athletic, toned, moderately pumped body, then it is quite possible to limit yourself to a sports ground and study crossfit training for beginners.

Workout program

So the program. The one that I have prepared for you is scheduled for a week and is perfect for people who already have some training, as well as for beginners. It includes exercises on the crossbar, uneven bars, push-ups, that is, absolutely everything you can do on your own. Considering that bodyweight exercises are strength exercises, it is effective for gaining muscle mass, which you can speed up and increase with proper, appropriate nutrition, as well as using sports nutritional supplements such as protein, for example. At the same time, such training is aimed at strength and endurance. In general, there are no cons.

Each training involves performing it in four approaches, each to the maximum. While doing the first 3, try to leave some resource for the next ones. The last, fourth, do until exhaustion.

If your training allows you to do 15 or more repetitions in each approach, then you need to add weights to gain muscle mass. It can even be a sandbag, or you can hang it from your belt or put a dumbbell or barbell pancake in your backpack, if any. If your goal is to work on relief, then weights are not needed, and the pace of execution should be extremely intense.

Naturally, for beginners, such a number of repetitions may seem impossible. Therefore, do as much as you can, and increase the breaks between sets as well. But try to work in the same mode: each exercise is performed in 4 sets. Then you yourself will not notice how the number of your repetitions reaches the limit when additional loads are needed.

Believe me, the effectiveness and benefits of street training even rolls over!

I, for my part, offer you a program for a week, classes in which are supposed to be on Monday, Tuesday, Thursday and Friday, alternating with a heavy load and easier. In principle, specific days are not required - the main thing is that you catch the principle and not be lazy. Shall we start?

Monday

As always, we start only after the warm-up.

Tuesday

The session will be easy, relative to Monday, since the muscles must have time to recover. Otherwise, you will get the effect of catabolism, that is, when you train, train, and muscle mass not only does not increase, but even decreases.

• Let's start with push-ups - put your hands shoulder-width apart;
• We continue with push-ups, only this time spread your arms as wide as possible;
• And the last push-ups for today - a narrow grip. That is, put your palms on top of each other.

Look at the photo so that a similar position is correct - this is important

Thursday

After a day of rest, I'm sure you will have enough strength and energy to load more.

Friday

After yesterday's load, it would be logical to have an easy lesson, which we will do.

• Let's start with standard push-ups, arm width - shoulders;
• The following push-ups are, in fact, the same, only, firstly, already on the fists, and secondly, the elbows in the process should not come off the body;
• The third push-ups for today are narrow. Put your palms on top of each other - so that they form a semblance of a rhombus;
• Press - we perform twisting, but only with turns of the torso to the sides in order to pump the oblique muscles of the abdomen;
• We also raise our legs lying down - the lower press also requires attention;
• We finish the week with simple twists until it stops.

As you can see, everything is quite doable, and the efficiency, believe me, is extremely high. Of course, replacing basic exercises with a barbell with a sports ground alone will not work. But after all, our goals are somewhat different - we are not chasing the title of "Mr. Olympia", but simply want a beautiful, toned, athletic, moderately pumped, strong body. Don't be lazy, get busy. See you soon.