Training program horizontal bar bars barbell. We swing on the uneven bars and the horizontal bar: an effective training program. Benefits of pull-ups and dips

Circuit training of pull-ups and push-ups
We rummaged through the entire Internet and did the almost impossible - we found the recommended training program for those who are just starting to work out on horizontal bars and parallel bars:

Pull-ups with a narrow grip (upper or lower) - 1-3 sets of 5-10 reps
Dips - 1-3 sets of 10 reps
Diamond push-ups - 1-3 sets of 10-15 reps
Squats (feet together) - 1-3 sets of 20 reps

Chest-focused workout

P.S. Yes, the last exercise in his program is calf raises, we were not mistaken.

Training program for all muscle groups (FULL BODY)

Australian pull-ups (the bar stretches to chest level) - 3-5 sets of 15-20 reps
Push-ups from the floor - 2-3 sets of 15-20 reps
Squats - 2-3 sets of 15-20 reps
Lunges - 2-3 sets of 10 reps (each leg!)
Rises on socks - 2-3 sets of 15-20 repetitions (alternately) or 10 in a row for each
Peak push-ups - 2-3 sets of 10 reps
High Australian pull-ups (shoulder bar pull) - 2-3 sets of 10-15 reps
Twisting or lifting the knees to the chest in the hang - 2-3 sets of 10-15 reps
Plank - 3-5 sets max

Rest between sets and exercises - from 30 seconds to 3 minutes depending on your level, choose in such a way that you complete all exercises in good quality, but that it is hard.

Circuit training on the horizontal bar

First round:

5 pull-ups with a neutral grip

20 push-ups from the floor

Second round:

5 wide grip pull-ups
10 leg raises to the bar
15 diamond push ups
10 jump squats

Rest before the next circle - 4 minutes.

Third round:

5 shoulder-width pull-ups
13 leg raises in emphasis on the uneven bars (to the side, in front of you, to the side, in front of you, etc.)
20 push-ups from the floor with a wide stance
10 jump squats

Rest before the next circle - 4 minutes.

Fourth round:

5 underhand pull-ups
10 leg raises in front of you in emphasis on the uneven bars
20 push-ups from the floor
10 jump squats

Back workout on horizontal bars

Basic training

Pull-ups from above - 4 sets of 5-10 reps
Neutral grip pull-ups - 4 sets of 5-10 reps
Push-ups on uneven bars - 4 sets of 5-10 reps
Diamond push-ups from the floor - 5-10 times
Push-ups from the floor with a narrow setting of hands - 5-10 times
Push-ups from the floor with hands shoulder-width apart - 5-10 times
Push-ups from the floor with a wide setting of hands - 5-10 times

Evening weave

The name of the program exactly reflects its content - in the evening you will need to do 100 repetitions (100 on the horizontal bar and 100 on the uneven bars) according to the scheme - 10 pull-ups, 10 dips, 1-3 minutes rest, repeat. Strength is in simplicity! And as strength grows, try to reduce the rest time between sets to 1 minute.

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. 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

Training on the horizontal bar and uneven bars are popular among both amateurs and advanced athletes, because they can be carried out both in gym, both at home and outdoors: at the stadium or even just in the yard.

With the help of these shells, you can work out all the major muscle groups located in the upper body. Types of exercises on the horizontal bar and uneven bars are pull-ups and push-ups. The horizontal bar is used primarily for pull-ups, and the bars are designed for push-ups. During pull-ups, the latissimus dorsi, biceps, and rear deltas are loaded. With push-ups - triceps, pectoral muscles, front deltas. A set of exercises on the horizontal bar and uneven bars includes various options for push-ups and pull-ups, performed with different grips and hand positions.

Exercises on the horizontal bar and uneven bars are an excellent way to stretch the muscles, while achieving this while doing exercises on simulators is sometimes problematic. And, as you know, muscles grow when they are maximally stretched under the influence of weights. In this case, the weight of your own body plays the role of burdening.

There is a training program on the horizontal bar and uneven bars for both beginners and more experienced athletes, the purpose of which is to gain muscle mass.

Before each session, be sure to do a 10-minute warm-up to warm up the muscles. Warm up may include:

• Jogging;
• Jumping rope;
• Boxing movements or energetic swings of the arms, warming up the fingers.

All exercises should be done smoothly, observing the technique of their implementation, while avoiding inertia and not for a second turning off muscle control.

Exercises on the horizontal bar and parallel bars for mass gain

The program includes two training options that can be alternated with each other. Should be done in 1-2 days, the best option is every other day. It must be remembered that any muscle group needs 48 hours to recover.

It is recommended to do 3-4 sets in exercises for the muscles of the back, chest and arms and 3 sets for the press. You should not perform more than 15 repetitions in each exercise, otherwise the program will work to increase endurance, and not to increase muscle mass. If 15 repetitions are easy, you need to hang a weighting agent (disc) from your belt.

The program is designed for those who can pull up and push up, for those who are able to perform 12-15 repetitions in 1 approach.

Training program on the horizontal bar and uneven bars (back, chest + abs)

Pull-ups to the chest with a wide grip

Grasp the horizontal bar with a wide straight grip (fingers look forward), the distance between the hands is 20-25 cm more than shoulder width. While inhaling, pull yourself up to a position where the chest is on the same level with the horizontal bar, while the elbows are fixed and are in the same place. As you exhale, slowly lower yourself to the starting position.

Pull-ups on bars

Grasp the bars with a neutral grip (palms look at each other), also throw your legs on the bars, catching your feet or ankles. Hang on straight arms, straighten your back and pull yourself up as high as possible.

Push-ups from the bars on the chest

Take the position of emphasis on the uneven bars on straight arms. Slowly bending your elbows, lower yourself down to a comfortable position, tilting your torso forward 10-15 degrees and moving your elbows to the sides, and then slowly and smoothly return to the previous position. At the top point of the arm in the elbow joints, do not straighten to the end, since part of the load on the chest muscles is lost.

Hanging leg raises on the horizontal bar

Grasp the horizontal bar with a direct grip and hang on it. Bend your knees and pull them to your chest with muscle strength, not swinging, twisting the pelvis up, and then also slowly straighten them and lower them down. A more difficult option is to pull bent legs to the crossbar. In order for the oblique abdominal muscles to work, you can alternately direct your knees in different directions.

Exercise program on the horizontal bar and uneven bars (biceps, triceps + abs)

Pull-ups to the chest with a reverse grip

Grasp the horizontal bar with a reverse grip (fingers pointing towards you), arms spaced approximately shoulder-width apart or slightly narrower. While inhaling, pull up to a position where the chest is on the same level with the horizontal bar, exhaling, slowly lower to the previous position. If you want to focus on the muscles of the back, then at the top point you should push your chest forward and up, bending slightly. If you need an emphasis on the biceps, then simply pull yourself up along a vertical path, without deflection. Option: linger at the top point when the chin is on the same level with the crossbar, then, due to the tension of the triceps, go down to a position where the elbow joints are bent at a right angle, and rise to the starting position due to the tension of the biceps. The chin at the same time moves strictly along a vertical path.

Triceps push-ups

Take the position of emphasis on the uneven bars on straight arms. Slowly bending your arms at the elbows, lower yourself down to a comfortable position (the best option is when the shoulder is at the same level with the elbow joint), and then also slowly, without jerking, return to the starting position. The body is slightly tilted back, the elbows are pressed to the body. This exercise must be done with caution, as there is a high risk of injuring the ligaments. If you work with weights, then the first approach is recommended to be performed without it.

Narrow grip pull-ups

Grasp the bar, hands at a fist distance from each other, thumbs closed in a “lock”. Pull up and touch the horizontal bar with the lower part of the chest. With a direct grip, the main load goes to the biceps, with the reverse grip, to the muscles of the forearm.

Twisting in the hanging on the uneven bars upside down

Throw your legs on one crossbar of the bars, and hook them on the second, so that one crossbar passes under the knees, and the second above the ankles. Hands behind the head, elbows to the sides. Pull your chest up to the bar.

Training program on the horizontal bar and uneven bars for beginners

Pulling up is basic exercise, the basis of the entire system of training on the uneven bars and the horizontal bar, so beginners need to start with it. First, it is recommended to perform a static exercise - free hanging. Hanging on the horizontal bar, completely relax the body and arms, feeling how the muscles are stretched and the grip strength increases. Then, from this position, begin to stretch upward as far as possible, linger at the highest point as far as possible, and also slowly, due to the effort of the muscles, go down.

The training scheme on the horizontal bar and uneven bars is designed for 4 training days according to the 2 + 2 formula: two workouts in a row (heavy + light), a day of rest, 2 more workouts and 2 days of rest. For example, training - Monday, Tuesday, Thursday, Friday, rest - Wednesday, Saturday, Sunday.

1 workout (hard)

• Pull-ups on the horizontal bar with a direct grip, hands at a distance of shoulder width;
• Push-ups on the uneven bars on the pectoral muscles;
• Pulling up with a wide grip to the chest;
• Push-ups from the floor, the distance between the hands is greater than the width of the shoulders;
• Hanging leg raises on the horizontal bar;
• Raising the legs in the hang on the uneven bars.

2 workout (easy)

• push up from the floor, arms shoulder-width apart;
• Push-ups from the floor with arms wider than shoulders;
• Push-ups from the floor, palms nearby;
• Twisting on the press lying on your back.

3 workout (hard)

• Pull-ups reverse grip, hands shoulder width apart;
• Push-ups on the uneven bars for triceps;
• Pulling up with a narrow reverse grip;
• Push-ups from the floor, hands shoulder-width apart;
• Raising the legs in the hang on the horizontal bar;
• Raising the legs from hanging on the uneven bars.

4 workout (easy)

• push up from the floor, hands shoulder width apart;
• Push-ups from the floor on fists, hands shoulder-width apart;
• Push-ups from the floor, palms nearby;
• Twisting on the press lying on your back;
• Oblique twists.

Being strong and beautiful is the desire of every man. And those who firmly decided to achieve this can go to their goal in different ways. Much depends on financial capabilities: someone can afford to hire a personal fitness instructor, buy sports nutrition, and someone simply cannot even find the money or time to visit the gym.

But do not lose heart, because muscles can be pumped up not only in the gym. Barbell workouts are a great way to save money and build strength in your body. And if you add bars to your classes, the results will be even better. Of course, you will not become huge, but getting your body in order and making it attractive to girls is a completely doable task.

What muscles are being trained?

Bar and bar workouts are a great way to develop your upper torso and arms. With the help of such exercises, you can perfectly develop the forearms, biceps, back, abs. In addition, the deltoid muscles are indirectly included in the work. All this allows you to develop a powerful torso of a triangular shape - what a real man needs.

Using the bars, you can thoroughly work out the triceps and pectoral muscles. Thanks to the triceps, your arms will become stronger and visually increase. And you can clearly draw the chest, which will give your silhouette more masculinity.

Training on the horizontal bar is really capable of making a real man out of a thin guy in a short time. In order to achieve your goals as quickly as possible, you should draw up the right program and strictly adhere to it.

Where to begin?

Many novice athletes, deciding to work out on the horizontal bar and uneven bars, forget to get sports gloves. This leads to the fact that after 3-4 days of training, the skin inside the palm is completely torn off. Such injuries and calluses do not lead to anything good, on the contrary, they will not allow you to practice until complete healing.

If you decide to train on the horizontal bar or parallel bars, first of all, get gloves. If you are not ready to pay a large amount for them, then you do not need to buy the most expensive ones. It is worth noting that the gloves with straps that are used by bodybuilders in the gym are not cheap. You can also buy bicycles. An even cheaper option is ordinary work gloves, which are available at any hardware store.

In addition to them, you will need a notebook and a pen, with which you will begin to keep your personal training diary, where you will mark the results.

Training program on the horizontal bar and uneven bars for weight

After you have prepared the necessary equipment, the only thing that will separate you from training is the presence of a properly designed set of exercises that will help you achieve your goal. First of all, consider a training program that is designed to gain muscle mass.

So, the main principles of the program:

• You need to do no more than 10 repetitions of each exercise. If it becomes too easy, then you need to perform pull-ups with additional weight. The ideal option would be a regular backpack with some kind of weight inside.
• If there is a feeling of pain in the shoulders during any exercise, then you need to stop doing it. Try to make the grip wider or narrower - find the perfect painless option for you to avoid injury.
• Observe proper breathing: while inhaling, we pull ourselves up on the horizontal bar or squeeze the body up on the uneven bars, while exhaling, we go down.

Conduct training on the horizontal bar to gain mass no more than 2 times a week. More times will just exhaust you. For example, a training schedule might look like this:

• Monday - training;
• Tuesday and Wednesday - rest;
• Thursday - training;
• Friday, Saturday, Sunday - rest.

The horizontal bar training scheme below will help you build muscle and mass faster.

Exercise #1: Wide Grip Pull-Ups

This exercise is used to expand the back, it maximizes the latissimus dorsi muscles of the body. The grip should be wider than the shoulders, try to make it as large as possible, but until the moment the shoulders begin to hurt.

You need to do 5 sets of 8-10 times. No need to rush - pull yourself up at a fast pace and slowly lower yourself to the starting position.

Exercise #2: Close Grip Pull-Ups

It targets the lower lats and biceps. Take a narrow grip on the horizontal bar, palms should be turned towards you. The execution technique is the same, but in the upper position it is necessary to linger for 1-2 seconds.

Thus, you will increase the effect and make the exercise more difficult. Do 4 sets of 8-10 reps.

Exercise number 3: Push-ups on the uneven bars

Depending on the width of the bars, the load will be redistributed between the triceps of both hands and pectoral muscles. There are no special secrets in the technique of this exercise - stand on the bars and start lowering and rising, squeezing your weight. It is not necessary to do more than 10-12 times. If necessary, use a weighted backpack.

Try to go down as much as possible to stretch your muscles as much as possible. When you are in the top position, you do not need to fully straighten your arms, as this will create a dangerous load on your elbows.

Do this for 5 sets of 10-12 reps.

The training program on the horizontal bar and parallel bars for mass is quite simple, but effective. No need to invent some complicated acrobatic movements - the genius lies in the simplicity.

How to conduct terrain training on the horizontal bar?

Terrain training is a little different. This is due to the need for greater pumping of blood into the muscles, as well as enhanced calorie burning.

All exercises should be performed in supersets - that is, two approaches will be performed at once, without rest.

Set #1: Shoulder-width pull-ups + close-grip pull-ups

Do 10-12 regular regular pull-ups. Wait 10-15 seconds, take a narrow grip (palms facing out) and perform the maximum number of pull-ups in this way.

Do this for 2-3 sets.

Set #2: Reverse Biceps Pull-Ups + Dips

Take a reverse grip, put your hands a little narrower than shoulder width. Pull up on the horizontal bar 8-10 times, wait 10 seconds, pull yourself up as much as possible and do the maximum number of incomplete push-ups from this position, that is, you almost don’t need to go down. So to speak, swing by contracting the biceps in a short amplitude.

After that, go straight to the bars and without rest, start doing regular push-ups 10-12 times. Then, in the same way as on the horizontal bar, make a few finishing jerks from the bottom position: go down and start to rise up a little and immediately go back down. Repeat this until your arms give out.

Do 2 sets.

Don't Forget About Nutrition

The workouts described above on the horizontal bar for beginners are perfect for developing muscles. But you should always remember about proper and healthy nutrition, as well as about normal rest and sleep.

After all, muscles do not grow during training, but during rest. Therefore, you should not overload yourself - if you feel tired, then it is better not to go to training, take a short break. And the next day, with a double reserve of strength, beat your records and develop further.

By doing workouts on the horizontal bar for mass gain or on the terrain, based on the principles indicated above, you can achieve good results. The main thing is to practice regularly.

The training program, which is carried out on the horizontal bar and uneven bars, is designed to strengthen the muscles of the arms, chest and back. But these same exercises have a beneficial effect on the overall tone of the body, improve the functioning of the heart, respiratory system, endurance.

Contrary to popular belief, uneven bars are needed not only for boys, but also for girls - this will help you look feminine, maintain a toned figure at any age.

The horizontal bar and bars provide an excellent opportunity to develop the muscles of the arms, chest and back, increase overall tone and drive off excess fat. It doesn't have to be under the guidance of a coach. You can choose the program yourself.

For maximum efficiency, a few simple rules should be adopted:

Is it possible to pump up on the horizontal bar and uneven bars?

You can, and it's very effective. In the process of work, mice have to lift their own body weight, and this is a rather big load. If the exercises have become too easy, you can increase the number of approaches, change the height of the bars or use special weights - they are put on the legs and increase body weight.

Exercises on the uneven bars and the horizontal bar are available to almost everyone.

The results will be different - it all depends on the frequency of training, the characteristics of the regimen and natural data, but they will definitely be. Therefore, if the goal is to pump up, then it will be achieved with due diligence.

In addition, classes on the uneven bars improve the tone of not only the muscles of the upper body, but also the press, back and partly the legs (for them, you can perform additional exercises, we will talk about them later), so regular exercises on the horizontal bar will help develop the body harmoniously.

Advantages and disadvantages of training on the horizontal bar and uneven bars

The horizontal bar remains very popular among fans of a sports lifestyle. Recently, a separate direction of performing tricks on the horizontal bar and uneven bars has emerged. This is due to its accessibility - you can find a crossbar in any yard, and if you don’t want to go out, you can put a horizontal bar at home, fixing the door in the opening.

The parallel bars are a little more difficult, but they can also be found in parks or outdoor sports fields. You do not need to buy additional equipment, so classes on the uneven bars and horizontal bars practically do not require financial costs. The second advantage is the simplicity and simultaneous variety of exercises on the horizontal bar.

You can choose a program for yourself without consulting a trainer, while harmoniously developing all the muscles of the body. Classes on the uneven bars are safe - a person is more likely to not be able to do the exercise at all than to do it wrong and get injured, so such exercises can be recommended for beginners.

But besides the advantages, there are also disadvantages that are directly related to the advantages. You can work out in the yard only in good weather, and in winter and in the rain you will have to spend money on a gym or give up training.

The exercises are quite difficult for beginners.

If we are talking about girls, then among them there are many who cannot do the exercises the first time, and this repels them from such activities, destroys motivation. If classes take place in a group, then people with poor preparation are “in the tail”, it is most difficult for them to study, and they leave the group. But any group activities have this disadvantage.

Grip types

Among athletes, there is often debate about how to properly stay on the horizontal bar. Actually correct grip does not exist - all possible options are necessary and useful, but the load is distributed in different ways.

Types of grips for the horizontal bar:

For bars, only a direct grip is possible - in another combination, it is impossible to perform exercises on them. The distance between the bars can be changed by adjusting the complexity of the exercises.

Mode and frequency of classes

The training program on the horizontal bar and uneven bars is effective only when the rules of the classes are followed.

The structure of each lesson looks like this:

In the complex, you can add exercises to stretch the muscles. Beginners can limit themselves to one approach, and add the rest if possible. The frequency of training depends on the goal.

To pump up muscle mass, you should exercise according to the 1 + 1 scheme, i.e. Day 1 - active loads, the next - rest.

During rest, there is an active growth of muscle tissue. Then you can complicate the scheme by doing several training days in a row. To maintain tone, daily low-intensity workouts are important. They will not add muscle mass, but will allow you to maintain a taut shape.

Common mistakes

The exercises on the horizontal bar have their own difficulties that must be taken into account in the classroom.

The table lists common mistakes and rules that will help you avoid them:

Women's set of exercises on the horizontal bar and uneven bars

The training program on the horizontal bar and bars for girls has no fundamental differences from the men's. The main difference is that girls are usually less trained, and they have to start classes with small loads and light exercises that boys do at school. But over time, girls achieve results no worse than boys.

Warm up

Training must begin with a warm-up - it allows you to prepare the muscles, circulatory and respiratory systems for active work, reduces the likelihood of injury. The duration of the warm-up is 5-10 minutes. It includes exercises for the neck, shoulder girdle, hands, lower back and legs.

Particular attention should be paid to the arms and shoulder girdle, and include in the warm-up rotation in the shoulders, including in opposite directions, warm-up of the wrist joints and elbows.

chest exercises

Exercises for the muscles of the chest and back allow you to increase the strength of the arms, create muscle relief. Contrary to popular belief, pumped up muscles of the shoulder girdle will not make the chest beautiful and neat - there are no muscles in the mammary gland itself, so it will look the same as before training. You can significantly improve the appearance only with a small chest (1-2 sizes).

To develop the chest muscles on the horizontal bar, pull-ups are performed with a reverse and wide grip, the number of approaches depends on the degree of preparation. On the uneven bars for the same purpose do different kinds push-ups - corner, chest style, diagonal and others.

Exercises for the abs

The intensive training program on the horizontal bar and uneven bars includes exercises for the harmonious development of the whole body.

Performing exercises for the press on such shells is associated with great efforts of the abdominal muscles - it is more difficult to perform them than the usual flexion-extension of the body on the floor, the press works more intensively, and the result is more noticeable.

Similar exercises for the press are performed on the horizontal bar and uneven bars - raising the knees, and then straight legs, twisting, raising the toes to the shoulders. Knowing your own body and an adequate assessment of the level of fitness will help dose the load.

Stretching

Stretching is needed to relieve tension from the muscles after exercise. It is performed at a calm pace, which makes it possible to restore breathing after class. Also, girls have a belief that if you stretch, the muscles will not grow too fast, they will form a relief, but they will not be too voluminous, they will retain a feminine look.

The main exercises for stretching the arms are stretching the straight arm to the opposite shoulder and placing the arm bent at the elbow behind the head. With your free hand, you need to pull your hand towards the body in the first case and down in the second. Stretching exercises must be performed very carefully so as not to damage the ligaments and joints.

Training plan

The training program on the horizontal bar and uneven bars is compiled individually for each student. For a beginner, the best option is to exercise every evening to keep fit or according to the 1 + 1 scheme to build mass. The plan of each lesson should include a warm-up, 3 exercises on the crossbar or parallel bars, stretching and breathing recovery.

Before you make a training plan, you need to decide on the goal and choose the exercises that will correspond to it. If the task is to maintain fitness, then it is better to take 3 exercises for different groups muscles (chest, arms, abs) and perform the same complex every day.

If the goal is to gain muscle mass, then you should choose 3 exercises for each muscle group and alternate them (arm day, chest day, press day). It is convenient to divide exercises on the horizontal bar and bars on different days. If the training plan is drawn up correctly, then the result becomes visible within a month, even for those who do not shine with physical fitness.

The main thing is the regularity of classes and the correct execution of exercises.. If the result is not satisfactory, then the lesson plan can and should be changed, adjusting to individual characteristics. As an example, one can find ready plans online training, but you need to be prepared for the fact that they may suit someone, and someone will have to refine them.

The best horizontal bar exercises for girls

It is better for girls to start classes with fairly simple exercises - this will help to adapt to physical exertion, improve the overall tone of the body. Even if a girl cannot or does not want to pump up her relief, classes on the horizontal bar will have a beneficial effect on her physical form, allow you to remove extra pounds and create an ideal toned figure.

Vis

Hang is the simplest exercise that can be done on the horizontal bar. It is not performed on the uneven bars.

Performing a hang on the horizontal bar:

Hanging is perfect as an initial exercise. The main task of hanging is to relax the muscles of the back, neck and arms, straighten the spine. This helps to cope with the consequences of both a sedentary lifestyle and excessive power loads.

Pull knees to chest

This abs exercise is great for beginners. It is performed on the horizontal bar and uneven bars.

Technique for performing on the horizontal bar:

• starting position - hanging with slightly bent elbows;
• legs bent at the knees, brought together, in this position they rise to chest level;
• return to starting position.

All movements are performed smoothly, especially the return to the hang. On the early stages classes, it will be difficult to raise your legs to the desired height, but you should try to raise your knees as close to the correct position as possible. Over time, you will be able to do the exercise correctly. The most common mistake is trying to raise your legs with a sharp movement.

This is less effective than gentle lifts and puts you at risk of damaging your elbows. On the uneven bars, the starting position looks like this - the arms support the body above the projectile, the elbows are slightly bent. Performing exercises on the press on the uneven bars is somewhat easier, but the load on the hands is higher.

Hanging leg raise

Starting position - hanging on the crossbar, as in the previous exercise. You need to perform the lift in several stages, especially for beginners.

Sequencing:

• vis (starting position);
• lifting the knees to the chest;
• straightening the legs so that the feet are above the crossbar (be sure to raise the pelvis);
• return to the starting position (possible through knees bent at the chest).

Exercise develops the press and muscles of the thigh, buttocks and back. On uneven bars performed by experienced athletes.

Hanging twists

Twisting is performed upside down. To do this, you need to hold on to the crossbar with your knees and perform flexion and extension of the torso. The exercise can be performed after the hanging leg raises (reverse twisting) have been mastered.

corner

Another exercise for the press. It is performed in the hang on the crossbar. From this position, you need to raise straight legs to a horizontal position so that they form a right angle with the body (hence the name of the exercise). In this position, you need to linger for 10-15 seconds or more if endurance is being trained. It is performed on the horizontal bar and uneven bars.

Australian pull-ups

This is a simplified version of pull-ups on the crossbar. The crossbar is set lower than usual, and in the initial position the body is horizontal or at an angle and touches the heels of the floor. When doing pull-ups, you need to pull your shoulders to the crossbar, your face should be above it.

In this case, the arms do not lift the entire weight of the body, but only part of it. Over time, you need to raise the bar higher, gradually moving from Australian pull-ups to classic ones.

Training program on the horizontal bar and uneven bars for beginners

The training program on the horizontal bar and uneven bars for beginners includes simplified exercises. You need to start small - by hanging every day, so that at least 30 minutes spent in a hanging position are accumulated per week. This will relax the spine and back muscles, reducing the risk of injury in the future.

Then you can move on to pull-ups. If the person cannot do this on their own, one can start with the Australian version or ask another person to back it up. Abdominal exercises are performed in the following sequence - pulling up the knees, lifting the legs and corner, twisting. At first, it is desirable that the person involved be insured.

A daily complex for beginners can consist of hanging, pull-ups and knee raises.

Even an incompletely performed exercise strengthens the muscles and brings closer the day when the exercises will be performed correctly, and it will be fashionable to move on to more complex ones.

Training program on the horizontal bar and parallel bars for weight

To build muscle mass, you need intense exercise. It is worth thinking about this when fitness can be called medium or high. A set of exercises is developed for each segment that needs to be pumped up.

During the training, exercises for 1-2 segments and the press are performed. The more approaches, the better, and the duration of each approach should be no more than 8 times. The training scheme is 1 + 1, then 2 + 1 and so on. Work with weights for the limbs and torso is acceptable.

The training program on the horizontal bar and parallel bars for relief

The study of muscle relief is an activity for those who have accumulated the desired muscle mass. It requires not only properly selected loads, but also a diet, which is called drying. The selection of exercises is aimed at developing the desired muscle groups.

The program of training on the horizontal bar and uneven bars for strength

Pull-ups for strength are an opportunity to work out volume and relief at the same time. To achieve this, it is required to combine intense loads with isolating exercises (on the relief). The program is compiled by analogy with mass training - each workout is devoted to a specific area of ​​\u200b\u200bthe body, exercises for strength, isolation exercises and abs are performed.

Contraindications to exercise

The main contraindication to exercises on the horizontal bar and parallel bars is injuries to the arms and shoulder girdle (joints, bones, ligaments, muscles). It is impossible to perform the exercises correctly, and it is very easy to damage an already injured area. As for diseases of the spine, they should consult a doctor.

Caution should be exercised in diseases of the bones, cerebral vessels and intercostal neuralgia. The training program on the horizontal bar or uneven bars can be selected for any level of fitness. For beginners, you can start with a hang, and experienced athletes can choose a complex set of exercises that work out individual muscle bundles.

Article formatting: Anna Vinnitskaya

Video about exercises on the uneven bars

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