Gymnastic exercises on uneven bars for schoolchildren. A set of exercises on the uneven bars. straighten your arms at the extreme point of the swing back, while straightening the body

Bars are one of the most accessible and simple sports equipment that allows you to effectively develop physical strength and build up muscle mass upper body. A properly composed set of exercises on the uneven bars will allow you to quickly progress on any sports ground or even at home.

How effective are exercises?

Many do not understand why the simplest exercise scheme on the uneven bars is so effective? In this case, the right approach and well-developed technique are important. Regular exercise can successfully replace exhausting strength training V gyms, namely the bench press with a barbell or dumbbells on a horizontal or incline bench.

An important advantage of the bars is the absence of the need to purchase special equipment, since this projectile is available in almost all yards. The fact is that not everyone has time to go to the gym.

What muscles work on bars?

The program on the uneven bars includes the pectoral muscles, dorsal muscles, muscles shoulder girdle and the muscles of the arms, but the triceps, chest and deltas are subject to the maximum load.

Training on uneven bars according to special programs allows you to strengthen other muscle groups, including the shoulder girdle and press. Studying according to the formed table, you will observe how your body is changing: the relief on the chest appears, the shoulders grow, the back straightens.

You can make your workout harder by adding weights. It can be a belt with pancakes or a regular backpack with some heavy items inside. Even if you work out in the gym, do not neglect push-ups on the uneven bars, which can increase the effectiveness of your workouts.

Number of repetitions and rest time

The duration and intensity of the sessions, as well as the number of repetitions, affect the final result that you can achieve. Choose a workout format based on your ultimate goals. Experienced athletes themselves know which scheme of exercises on the uneven bars suits them best, and we will give beginners general recommendations:

For weight loss. Perform up to 15-18 reps per set, and rest no more than 20-30 seconds. So you will maintain a high heart rate, which is necessary for fat burning processes. The training complex should consist of at least three exercises, and its total duration should fit into 25-30 minutes.
For muscle building. If your goal is to increase muscle mass, train at a more measured rhythm. Rest up to a minute, and perform the exercises in 4-5 sets. The number of repetitions is 10-12, but if they are easy for you, use weighting.
To increase strength. In this case, the number of approaches is 3-4 x 7-8 repetitions. The duration of rest is from 1 to 2 minutes, and you need to work with weights: dumbbells or pancakes suspended from your belt, a backpack with heavy books or other items on.

pushup table

There are special tables for push-ups on the uneven bars, aimed at increasing the number of repetitions. Practice shows that these tables are ideal for some people, while others do not have time to progress so quickly. We recommend trying to work out according to the table:

If you get stuck for a week and can't complete the indicated number of reps, stay at this stage and repeat. Not everyone succeeds in reaching the end, but you need to persevere. Everything depends on the time spent.

Exercises for beginners

How much is recommended for beginners to practice on the uneven bars - the number of days varies from 3 to 5 per week. It is important for you to work out the technique, since a lot depends on it. Jump onto the bars and focus on straight arms, bend your knees, and cross your feet. Go down with an inhale, and rise with a powerful exhale. At the bottom point, you need to reach a right angle at the elbows, and at the top of the arms we completely straighten.

This set of exercises is aimed at working out the technique and preparing the body for more difficult workouts. It is also suitable for people who have not yet learned how to fully do push-ups on the uneven bars. Beginners are recommended to work out in this mode for 3-5 weeks:

The first exercise is elementary - we just learn how to get on the uneven bars correctly. We approach them, put our hands on the crossbars and bounce, coming out on straight arms and balancing the body. Then immediately jump off and repeat 6-8 more times.
The second exercise is aimed at strengthening the muscles of the press and legs. We jump onto the bars, and raise our legs up in front of us. If it's hard, bend them at the knees. We perform 10-12 repetitions.
This movement combines the first exercise with negative amplitude. We jump onto the uneven bars, dampen the swings of the body and slowly bend our elbows, dropping down. After that, we jump to the ground and repeat 8-12 times.
If you know how to do push-ups on the uneven bars, do a dozen push-ups, and if you haven’t learned yet, do a simplified movement: put your palms on the crossbars and throw your legs on them, and then lower yourself down, bending your elbows.

If you feel that this training scheme on the uneven bars is very simple for you, go to the next step.

Complex for experienced athletes

We jump on the bars and raise our legs up to outstretched arms. lower limbs you need to raise to the level of the crossbars, lingering at the top point for 1-2 seconds.
Alternately raise the legs to a parallel position relative to the ground.
We jump onto the bars and keep our arms straight. We raise our legs up above the crossbars, and then we turn the torso to the left and right, shifting the legs in the space above the bars. The exercise is not easy, but effective, as it involves many muscle groups.
Push-ups with a corner - this is our next exercise. We jump onto the bars, raise our legs so that they form a right angle with the body, and then bend our arms 90 degrees at the elbows and do push-ups.
To strengthen the muscles of the hands, it is useful to walk on your hands. We jump onto the bars and begin to alternately walk our hands along the crossbars, trying not to swing our legs. Reaching the end of the crossbars, we jump off, and then we go in the opposite direction.
For the development of triceps, perform regular push-ups from the bars, but do not spread your elbows to the sides so that they are pressed to the body as much as possible.

The number of repetitions in this scheme of exercises on the uneven bars depends on your goals. This was discussed in more detail at the beginning of this article.

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what muscles work? Types of exercises on uneven bars:: SYL.ru

None of the existing sports equipment provides as many opportunities as the bars in terms of developing the muscles of the torso. The development of all muscle groups is subject to this wonderful simulator. The main thing is to know the exercises on the uneven bars and their technique. correct execution. In this article, the reader will get acquainted with the existing exercises, find out which muscles are involved in them, and choose what suits him best.

First acquaintance with the projectile

Having found out which exercises on the uneven bars you can do, you don’t need to rush to do them all at the same time from the first day. Such zeal will not only cause a painful shock to the muscles in the body, but can also lead to injury. On the first day of your training, you need to get acquainted with the projectile, feel how the body behaves at the slightest angles of inclination. It is easy to jump onto the bars, but not everyone can stay on them. All these experiments must be carried out before the start of training.

There is even a preparatory instruction for beginner gymnasts, written at the beginning of the last century, but still working. Having jumped on the uneven bars, holding in a vertical position on straight arms, it is necessary to alternately unbend the hand, try to tear the hand a few centimeters up. In this case, the weight of the body is shifted to the other hand. Having reached the desired, return to the starting position.

Development of the pectoral muscles

Push-ups on the uneven bars were quite popular in the 70s of the last century, at the dawn of bodybuilding. But from year to year they were forgotten, moving the main focus of training to bench press from the chest from a prone position. However, many professional trainers V sports clubs it is recommended to add exercises on uneven bars to the complex for the development of chest muscles. For beginners in general, this approach will be very useful, in which the bench press from the chest is completely replaced with push-ups in a sports equipment. The execution technique is quite simple.

Take a hanging position on the uneven bars. Hands together with the body are perpendicular to the plane of the bars.
Bend your legs at the knees and cross with each other.
Move the body forward, lower your head so as to see the floor under you.
Bending your arms at the elbow joint, lower yourself down so that the elbows are in line with the shoulder joint.
Hold for a second and slowly return to the starting position.

A set of workouts for the pectoral muscles

In the first month of training for all beginners, without exception, only exercises on the horizontal bar and parallel bars will be effective. After warming up and warming up all the muscles, it is recommended to start training with push-ups. It is necessary to perform 3-4 approaches for the maximum number repetitions. Once is also considered, but it is better if a partner or coach assists in the exercise, holding the athlete's feet with his hands. You need to lift them up.

Advanced athletes perform exercises on the uneven bars at the end of the workout, after all the presses and wiring. Five sets with a 30-second rest gives a great pump, maximizing pectoral muscle volume. At some point, a novice athlete will notice that push-ups on the uneven bars are too easy for him, especially after overcoming the barrier of 20 repetitions. The race for quantity will not give results in the future, you need to increase the load. For this, there are special weights and chains that are put on the body in the chest area to maintain the correct angle of inclination.

Hands - bazookas

It is not the biceps that takes up most of the arm in a relaxed position, but the triceps. But for some reason this muscle is completely ignored by beginners, but in vain. You can also increase the muscle mass of the triceps on the uneven bars, for this you need to perform the same push-ups as for the chest muscles, with a slight adjustment in technique. There is no need to lean forward. The body should be perpendicular to the bars during the press as much as possible in the exercise on the bars. Which muscles actually work will become clear as a result of the first approach. If it’s not the hands that hurt, but the chest, then you need to keep the body even more even and go down shallowly. Triceps are easily damaged, so it is recommended to perform exercises on the bars for its development at the end of the workout, when the muscles are well warmed up.

Good triceps workout

Exercises on the uneven bars for triceps For more advanced athletes, it is better to perform a super-set with an exercise for the biceps of the arm. The fact is that triceps develops better when working in conjunction with an antagonist. And on the uneven bars, the muscle is fully involved in the work, respectively, and the return will be more effective. In fact, push-ups on the uneven bars can replace any two exercises for the muscles of the hands.

Professionals recommend doing at least 12-15 reps on the triceps before moving on to hanging chains and other weights to increase the load. The fact is that the joints in the elbows are very easily injured, therefore, in addition to muscle development, ligaments must also be forced to work. With the appearance of a crunch or pain in the elbow joint, it is better to refuse to perform the exercise.

No life!

Exercises on the bars for the press are also popular among beginners, especially if sports equipment Provides support for the back and elbows. In their absence, there is no need to despair, because there are so many other equally effective and easy ways to pump up the abdominal muscles.

by the most simple exercise is the lifting of the legs bent at the knees up. The hips should reach parallel with the floor, after which you can return to the starting position. It is not recommended to perform this exercise quickly, as swinging on the uneven bars can lead to a fall, and, accordingly, to injury.

Having learned to raise the legs bent at the knees, you can move on to a more difficult exercise - raise straightened legs. If this is difficult and there is pain in the hips, you can relax the emphasis in the knee joint (shine deviation of 30 degrees is more than enough).

controversial issue

Exercises on the horizontal bar and parallel bars for the abdominal muscles are almost identical, but disputes between athletes do not subside. It is believed that on the crossbar, due to a stronger stretching of the muscles in the hanging position, the press is better worked out. And the absence of bars on the sides allows you to increase the load by performing crowding. On the other hand, not every person is able to stay on the horizontal bar in the position of hanging on his hands, while also swaying during the exercise.

And without dispute, it is clear that it is easier to perform exercises on the uneven bars. What muscles work in this case and under what load, this is the second question, the main thing is convenience. However, you do not need to create a comfort zone for yourself. Having learned to perform 15-20 leg raises in one position, you need to move on to more complex exercises. Otherwise, the body will get used to it and will not respond to training.

In static exercises - all the power

There are parallel bars exercises that are more effective when performed statically rather than dynamically. That is, do not wave your arms or legs, but having taken one position, linger in it for a certain time. These exercises include "Corner". Having straightened the legs evenly, it is necessary to lift them up, bringing them to a parallel with the floor. The angle between the body and legs should supply 90 degrees (right angle, hence the name of the exercise). In the first days of training, you should try to hold your legs for at least a few seconds. And after the time range should be gradually increased.

Also referred to as static gymnastic exercise"Plank on bars". It is used on a full-size simulator, where it is possible to lie down on the bars with the entire body along the length. Face down, legs straight out, toes resting on the bars. Gently pushing the body up, straighten your arms at the elbows, the back is even. In this position, in addition to push-ups, you can also stand in static. As with the "corner", it takes a few seconds for beginners to give up.

Finally

Having studied the popular types of exercises on the uneven bars, you can begin to implement the tasks. During some period of training, a novice athlete will feel that classes on the uneven bars limit his abilities. This is normal for any athlete. It marks the growth of his preparedness. To expand the set of exercises, it is worth taking a closer look at the exercises on the horizontal bar and at the wonderful projectile called the kettlebell. This "great three" of sports equipment has grown from many novice athletes into very famous masters of sports and world champions in various sports.

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8.4. Exercises on the uneven bars

8.4.1. Characteristics of exercises

Exercises on uneven bars consist of swing, power and static elements and their connections, performed in stops and hangs.

Exercises on uneven bars are an effective means of developing the strength of the muscles of the arms and torso, agility, and the formation of applied and sports skills. Parallel bars - a projectile of men's all-around. The device of the bars allows you to perform exercises in positions across and longitudinally, on one or two poles, in the middle and at the ends of the poles, facing out and in. Exercises are performed with a forward and backward swing, a forward swing, a back swing and its places, above and below the poles, | with turns and swings in the form of ups and downs, turns and flips, somersaults and somersaults, etc.

To successfully master the exercises on the uneven bars, the gymnast must first master a number of special motor skills, such as: correct technical posture in the stops, hangs, racks; rational technique swinging in stops and hangs, auxiliary movements in shoulder joints when accelerating swing movements and repulsing from the poles in lifts, turns and somersaults.

That is why on initial stage training, it is necessary to master a rational technical posture and the main positions of stops and hangs. It is most advisable to first use stands and low bars for this, where it is easier to provide assistance to those involved.

Correct posture should contribute to the effective application of efforts and the preservation of dynamic balance when the conditions of support change. Most characteristics rational technical posture when performing exercises in support: a straightened position of the body, no bending in the lumbar spine, moderate tension of the muscles of the shoulder joints and sternoclavicular joints, providing, on the one hand, a high position of the body during swings, on the other hand, elastic sagging at the moment body passing through the lower vertical position.

Correct technical posture when performing exercises in the hangings is characterized by sagging in the shoulder joints, a rounded position of the back and tilting the head to the chest.

The injury risk of exercises on uneven bars dictates the widespread use of various methods of insurance and assistance. When learning lifts and somersaults, assistance is provided by supporting or pushing the athlete from below under the legs, pelvis or shoulders. If you need to help the gymnast when he is above the poles (when performing a swoop forward, somersault back and forth, bending over, handstands, etc.), then an elevation (chair, gymnastic table or none) is used. In all cases, assistance and insurance should be provided in this way

so that the hands of the insurer do not interfere with the movements of the athlete. In the first attempts to perform risky exercises, it is recommended to use a suspension belt, cover the poles or the bed of the bars with mats.

8.4.2. General developmental and applied exercises

Mixed stops. Mixed stops should be learned first on mats or stands, where it is easier to provide assistance. To strengthen the musculoskeletal apparatus of the shoulder joints, torso and arms, flexion and extension of the arms, rounding and arching of the back, raising and lowering the legs should be repeatedly performed in various stops. Mixed stops can also be performed longitudinally (Fig. 93).

Walking on hands in an emphasis is mastered on low bars. Jump into point-blank range on the ends of the poles facing inward and, alternately rearranging your hands, move forward. Starting from the pole, at the moment of rearranging the hands, transfer the weight of the body to the other hand without significant sagging in the shoulder joints. After mastering the forward movement, proceed to mastering the backward movement.

Waving (Fig. 94). You should start to study swinging in emphasis on the forearms, and then in emphasis on low bars. Bending slightly, and then straightening up, move your legs and pelvis forward, "swing back. Try to swing with your whole body, raising your pelvis to the same level as your legs. Gradually increase the amplitude of swinging. As you master swinging in emphasis on the forearms, you should move on to swinging in emphasis and emphasis on the hands.

When gymnasts learn to perform swings with a sufficiently wide amplitude (the toes of the legs are higher than the shoulders), it is necessary to form in them the skill of accurately assessing the amplitude of movements and its variation. For this, it is recommended to use additional visual and tactile landmarks and a portable graduated background.

Bending and straightening of the arms in emphasis. It is used for the forced development of the strength of the muscles of the arms and shoulder girdle. This exercise is especially effective in combination with swinging. At first, an easier option is mastered - at the end of the swing back,

bend your arms, straighten them forward. In a more complex version, on the contrary - at the end of the forward swing, bend the arms, straighten them with a backward swing (Fig. 95).

Special exercises for the development of the muscles of the front surface of the body (Fig. 96). From sitting lengthwise on one pole, facing inward, resting your feet from below (legs apart or together) on the other pole, tilting back and returning to i. n. To increase the difficulty and effectiveness of the exercise, it is performed in the position of the hand behind the head or up.

Special exercises for the development of the muscles of the back surface of the body (Fig. 97). From the stop longitudinally on one pole, facing outward, leaning with the legs from below (legs apart or together) on the other pole, lowering forward, followed by bending. When the hand is behind the head or up, the exercise is more difficult and effective.

Note. All of the above exercises can be used in mass exercises using multi-span projectiles by the method circuit training, as well as in sections on other sports as a general physical training.

These exercises can be successfully performed on homemade bars that do not have sufficient elasticity.

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6.2. Exercises on the uneven bars

Swinging in emphasis (Fig. 89) is one of the basic swing exercises on the uneven bars. It is considered complete if its amplitude reaches approximately 180°, i.e. on the forward swing and on the back swing, the body of the gymnast is located horizontally. The initial (starting) movement of swinging is bending the body forward in hip joints followed by a back swing of the legs and torso. Then everything repeats against the background of an increasing amplitude of movement. In swinging, it is important to achieve maximum lifting of the body (not legs) on the forward swing due to the tension of the muscles of the arms and the front surface of the body.

A certain difficulty in mastering swinging in the emphasis is the need to maintain balance when performing swings. The gymnast, in order to maintain dynamic balance, is forced to move his shoulders in the direction opposite to the swing. Swinging in an emphasis should be learned on low bars. Insurance and assistance - with one hand behind the shoulder near the elbow, with the other - support under the pelvis of the gymnast on the forward swing.

The shoulder stand is a basic static exercise. initial training gymnasts. It can be performed from an emphasis standing on one or two knees, from a gray-haired leg apart, an emphasis at an angle, and also with a swing back.

To perform a shoulder stand from a gray-haired leg apart, you need to grab the poles at the hips, lift the body with force and when the back takes a vertical position, move your shoulders forward, spread your elbows to the sides and lower your shoulders in front of the hands at a distance of 20-25 cm. Then, unbending at the hips joints, connect the legs and take a slightly arched position. It is more convenient to start learning the shoulder stand on the risers or low bars.

The backstand on the shoulders (Fig. 90) is learned after mastering the swing in the emphasis.

As the gymnast approaches the extreme point of the backward swing, the gymnast bends his arms, pushes his shoulders forward and, spreading his elbows, gently falls on his shoulders at a distance of 20–25 cm from the hands. Common Mistakes: insufficient backswing (below 45-75°), early bending of the arms, too close support of the shoulders relative to the hands, insufficient separation of the elbows. When learning the fly stance, you can use the stances: with a swing of one and a push of the other leg, a stand on the shoulders with the support of the gymnast by the coach or partner by the middle of the thigh. Self-insurance: if during the shoulder stand the gymnast turns over on his back due to excessive swing, you need to spread your legs.

Somersault forward, bending from a gray-haired leg apart (Fig. 91).

It is carried out as if in several steps: 1. Grab the poles with your hands in front of your hips (as close as possible). 2. Raising the pelvis and resting your shoulders on the poles, take the position of the emphasis on your hands, bending over and quickly intercept with your hands. 3. Gently lowering the pelvis, move to the position of the stop legs apart.

The kip-up from an emphasis on the hands (Fig. 92) is performed after taking a high emphasis on the hands (1) (from an emphasis while standing on the low bars or after swinging in the emphasis on the hands on the middle bars). From this “starting” position follows a springy flexion (2) followed by a vigorous up-and-forward extension (3) and simultaneous pushing off the poles with the shoulders, as a result of which the gymnast goes to point-blank range (4). A technically correct lift should end with a free backswing (5).

Lead-up exercises: imitation of kip-up from a supine position, bent over on the mat, kip-up to sit with legs apart on the uneven bars.

The forward swing lift (Fig. 93) is performed after swinging in the emphasis on the hands. After passing the vertical, a throwing movement is made with the legs along the swing (2). When the feet reach the height of the poles, an energetic jerk of the chest up and forward follows with simultaneous pushing off the poles with the shoulders and “turning on” the arms (3). A technically correct execution of the lift should be completed with a sufficiently high position of the body above the poles (4).

Learning the rise is facilitated if it is carried out on inclined bars. Help with lifting - pushing into the pelvic area at the time of the jerky movement of the chest.

The back swing lift (Fig. 94), as a rule, is performed from the “starting” position - the emphasis on the hands is bent, similar to the kip lift. This is followed by active extension of the body with pulling the shoulders to the hands (1) followed by a whip-like swing back (2.3). Using the swing, the gymnast pushes off the poles with his shoulders (4) and, moving his shoulders forward, quickly pushes out. Full extension of the arms coincides with the highest point of the swing back (5).

The main difficulty of the exercise is to set a big swing back while pulling the shoulders to the hands. The successful implementation of the lift is facilitated by the teacher's help by pushing the gymnast from below from under the poles: with one hand under the chest, and with the other under the thigh.

The forward swing (angle) dismount is one of the easiest dismounts from the uneven bars. It is performed from the stop after a swing of a small amplitude. After passing the vertical position, the gymnast moderately bends in the hip joints (the angle between the trunk and legs is 120–150°) and simultaneously shifts the body towards the dismount. The end of the forward swing coincides with the push with the hands, as a result of which the gymnast's body is outside the poles. In the final stage of the dismount, the gymnast, with an active downward movement of the legs, unbends in the hip joints with a simultaneous interception (grasp) with one hand by the pole and lands sideways to the bars.

A forward swing dismount with an opposite turn in a circle (towards the poles) differs from the described dismount by the angle of the second half of the movements. After passing the vertical, the forward swing is performed not only with a shift of the body in the direction of the dismount, but also with some twisting of the legs in the direction of the turn. Towards the end of the swing, the torso and head turn forward following the legs, the gymnast energetically pushes off the poles and completes the turn, coming to a standing position sideways (the side of the dismount of the same name) to the bars, with one hand grasping the pole.

As lead-in exercises when learning the dismount, it is recommended: straightening up from a squat on one pole - a dismount with a turn in a circle (for example: from a squat on the left hip on the right pole - a dismount with a turn to the left - in a circle), as well as a dismount with an angle with a turn of 90 ° in a rack facing the pole with a grip with two hands longitudinally.

A backward swing dismount is performed after a satisfactory mastery of the swing in support. Approaching the highest point of the back swing, the gymnast shifts the body towards the dismount, pushes off the poles and finds himself outside the bars in a bent position. Then he quickly puts his hand (opposite side of the dismount) on the pole and lands sideways to the bars. Belay and assistance: with one hand support for the shoulder of the gymnast, with the other hand - from below under the thigh.

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Bars lessons for children and adults

Lessons on the uneven bars

Gymnastic bars, exercises on which are present in many types gymnastics, are the best tool for gaining endurance, taut figure, the development of the upper muscle group, and in the first place, such as triceps.

Regular classes on this sports equipment are available to everyone without exception - women, men, children. In our gymnastic center there are different kinds bars designed to perform exercises by schoolchildren and adults. Sports equipment, stationary and portable, parallel and of different heights, are manufactured by the French company Gymnova, which is one of the suppliers of sports equipment for international competitions. Products are provided with FIG (International Gymnastics Federation) certificates, which indicates their high quality and reliability.

Parallel gymnastic bars are a necessary projectile for exercises on strength training which is required by many professional athletes and just strong men. Classes on this projectile are necessarily carried out at school physical education lessons; they are used by women gymnasts to complete programs at international competitions. In this case, parallel and multi-level bars can be used. Gymnova sports mats are placed around and in the dismount area for greater safety for those involved in this projectile, and to avoid injuries.

Regular exercises on the uneven bars are shown to all teenage boys who, during the exercises, develop strength and dexterity, preparing themselves for adult male life. For those who want to form an athletic figure, exercises on the uneven bars are a must. Hanging and resting is performed when a person’s legs do not reach the floor. Raising the legs at an angle while turning the torso helps strengthen the muscles abdominals, hips. Exercises in the form of push-ups on the uneven bars develop the muscles of the shoulder part. At the same time, the different position of the hands on the crossbar of the bars allows you to train different muscle groups.

In our gymnastic center, professional trainers with the title of masters of sports will help you create the right exercise program, thanks to which you will be able to short term achieve the required results. To verify this, we invite you to the first free class.

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Exercises on uneven bars - a set of workouts for pumping up different muscle groups

There are many different types simulators for training all parts of the body. Bars - one of the most affordable options, you can find these two crossbars in a neighboring yard along with a horizontal bar. If you train correctly according to the scheme in compliance with the technique, you will be able to pump all the muscles of the body using only the bars.

What does the uneven bars contribute to

Some athletes mistakenly believe that the projectile does not provide a lot of choice for exercises, that the main focus of training on the uneven bars is triceps, but this is far from all. When changing the angle of the body position, rearranging the hands, you will have the opportunity to train:

back
biceps;
breast;
press;
shoulders.

Exercises on the uneven bars are not only push-ups, but also pull-ups, static options, combined approaches. As a rule, work is carried out with own weight which will help to strengthen muscles, lose weight. If you need to gain mass, you will have to work with weights. The effectiveness of training with this projectile is as high as when working in the gym, subject to the technique and regularity of training. Such classes are well suited for both men and girls.

Bars training program

The choice of a training scheme depends on your goal (lose weight, pump up), the muscle group that needs to be worked out. For example, a guy wants to lose weight and at the same time build more shoulders. He will need to perform at an intense pace with a minimum interval between sets, incomplete push-ups with an inclination. The preparation of a training program should be approached individually, but most schemes include such exercises on the uneven bars:

push-ups with an emphasis on triceps;
push-ups with an emphasis on the chest;
leg lift for the press;
parallel pull-ups;
regular pull-ups;
static press training (corner).

The duration of classes, intensity, number of repetitions of approaches - all this affects the final result. You need to choose a training option based on your goal. Here are some tips for beginners to effective training:

To lose weight. You should perform 10-12 repetitions in each approach, between them take a break of no more than 20 seconds. This will help you keep your heart rate within the required range to speed up the fat burning process. The complex should include at least 3-4 exercises, and the duration cannot exceed 25-30 minutes.
To strengthen the muscles and pump them up a little. It is necessary to engage in a more relaxed pace, rest can be up to 1 minute between sets, which should be at least 4-5 for each exercise. Reps should be at least 15-18. You can use a little weight.
For strength training. In this case, you can not do without additional weight. Take a backpack and put heavy books, dumbbells (if you have at home) or something to make 6-7 kg of extra weight. In the complex, select 3-4 exercises, perform 3-4 sets of 7-8 repetitions. Rest can be 1-2 minutes.

Exercise technique on uneven bars

To work effectively with this projectile (as with any other), it is important to observe the technique. The result of classes depends on how far your hands will stand, how you breathe. You can do it in the morning, afternoon or evening, the main thing is that you are comfortable and you are not too tired. In the absence of a sufficient amount of energy, there will be no benefit from training, muscle development will not occur. During the approach, you need to control following points:

position of hands and body;
breath;
movement mechanics.

Push-ups

It is one of the simplest, most popular and effective exercises on the bars. It is easy to perform for beginners (boys and girls), the technique is simple and understandable. There are two main types of push-ups that load different muscle groups:

Classic push-ups on the uneven bars:

Jump onto the projectile or use a stand to get into the starting position.
The arms are parallel, the body is even, the legs can be slightly bent at the knees, keep your head straight, look forward.
Begin to bend your elbows as you inhale, dropping down. Keep your head straight, body slightly tilted forward.
Lower yourself until your shoulders are at the level of the projectile. Then rise again to the starting position as you exhale.
At the end point, the elbows should not be fully extended, otherwise the load from the muscles will be transferred to the joint and the efficiency will be lower. Always keep your elbow slightly bent.
Girls do not always manage to rise from the bottom point. With such a problem, you can swing only with negative approaches: just go down slowly. Then jump back onto the projectile and repeat the lowering. Do this version of the exercise until the muscles get used to it and you have enough strength to perform the lift up.

Chest push-ups:

Get into position as you would with regular push-ups. Place your legs and arms on the crossbars.
Start pushing. Efficiency increases due to the fact that you can go lower. This stretches the muscles of the chest and loads them more. In the usual push-ups, the floor interferes with this.

Pull-ups

Not quite a standard option on the uneven bars, it is easier to work in this direction on the horizontal bar, but in the absence of the latter, you can also swing on the uneven bars. Here, too, there are two options for execution: classic pull-ups and parallel grip. In the first case, use the crossbar as a horizontal bar. Bend your legs and do any pull-ups: wide, narrow, regular, or reverse grip. In the second case, a parallel grip is used:

Grasp the projectile with your hands, throw your legs on the crossbars. You must hang on your hands.
Perform pull-ups to the bars on the exhale. Try to use the muscles not in the arms, but in the back.
Return to the starting point.

Bars workout

This sports equipment helps to pump a large number of muscle groups. If you use a comprehensive training program, then in one session you can load the triceps, chest, back, shoulders, and abs well. Below is an example for beginners for the first time. In the future, experienced athletes will need to replace some exercises. Workout example:

Push-ups are classic. The technique of the exercise has been described above. Do 3-4 sets of 10-12 reps. If you manage to do less, it's okay, do enough to feel the load.
Push-ups for the chest. The technique has been described above. Perform 3-4 sets with the same number of repetitions.
Pull-ups with a parallel grip. 1-20 reps, 3-4 sets.
Press leg raises. Take the starting position, as with classic push-ups. Straighten your arms completely, fix the body and slowly raise straight legs in front of you. You should get a “corner”, at the top point, try to linger for 2-3 seconds, then slowly (without throwing) lower them down. Repeat the movement 10-15 times. Enough 2-3 approaches.

Video

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Gymnastics at school. Exercises on the uneven bars and the crossbar.

Exercises on the uneven bars are divided into swing, power and static.

Swing exercises include swing stances, swings, circles, recessions, ascents, and others. TO strength exercises should include a shoulder stand, a handstand by force (bending, arching, with straight and bent arms). Static exercises aimed at maintaining postures and maintaining balance (stops, racks).

Somersault forward.

1. In support, standing legs apart, bend your arms until your head touches the mat, return to the starting position.

2. From the stop, standing legs apart, somersault forward into a sitting position, legs apart (do not bend your legs), perform with the help of a teacher.

3.The same by yourself.

4. From a gray-haired leg apart on a gymnastic bench (put a mat on the bench), interception forward, leaning on the hands, emphasis while standing bent, legs apart, somersault forward into a gray-legged apart.

5. From the gray legs apart on the uneven bars, tilt forward, lean your shoulders on the poles, elbows to the sides, control the setting of the shoulders.

6. From a gray-haired leg apart on the uneven bars (a mat is placed in front) with the support of the shoulders on the poles, a somersault forward into a gray-haired leg apart. Legs are straight, interception with hands is performed quickly.

7. Somersault with back support.

8. Somersault forward independently.

Shoulder stand.

1. From hanging standing bent over gymnastic wall with a swing of one leg, hang bent over with straight legs, performing 5-6 times.

2. From the hang, bending over on the uneven bars, hanging slowly and quickly, perform 7-8 times.

3. Headstand and handstand.

4. From a gray-haired leg apart, slowly perform a somersault forward into a gray-haired leg apart.

5. The same, but linger while resting your shoulders on the poles, elbows to the sides.

6. From an emphasis while standing bent over a shoulder stand, with the help of a teacher.

7. From a gray-haired leg apart, a stand on the shoulders, with the help of a teacher.

8. Shoulder stand alone.

Rise forward.

On the swing forward, sag and slightly bend at the hip joints. When passing the line of poles with your feet, vigorously unbend, pushing off the poles with your shoulders, and, moving your shoulders forward, go to point blank range.

Training sequence:

1. From the emphasis lying behind with the support of the legs on the poles (legs apart), vigorously bending and simultaneously pressing with the hands, go to the stop (4-5 times).

2. From swinging a small amplitude (poles at an angle), lifting with a swing forward into a gray leg apart, perform with the help of a teacher.

3.The same by yourself.

4. On parallel bars, lifting the legs apart into a gray position with the help of a teacher.

5.The same by yourself.

6. From waving, perform a forward swing lift.

Overturn in emphasis on the crossbar.

It is performed with an energetic swing of one and a push of the other leg, bending, and pulling the body to the crossbar with the strength of the arms, send the legs up over the crossbar and lie on it with your stomach. At the moment of going to point-blank range, straightening your arms, bend, put your hands at point-blank range, raise your head.

Training sequence:

1. Hanging pull-ups on bent arms (up to an angle of 90 degrees in the elbow joint).

2. From the stop, bend forward, bending your arms, and lie with your stomach on the crossbar, and then quickly straighten up and, straightening your arms, again go to stop. Task: learn to quickly, without delay, go to point blank range.

3. From the stop, slowly lower yourself forward into a lying position (when lowering, the legs should not fall).

4. In the hanging, standing on bent arms, quickly raise your legs forward - up.

5. In the jay on the shoulder blades, be able to take the position of the body, bending over at an angle of 160-170 degrees.

6. From the hanging, standing with a grip on the lower pole, pushing one and swinging the other, bending over, resting your feet on the upper pole.

7. The same, on a low crossbar, touching the support with the stomach and holding the body in position, bent at an angle of 160-170 degrees, with the help of a teacher.

8. From the hang, bending over on the lower pole, resting your feet on the upper pole, with a swing of one leg, lifting with a coup in emphasis on the lower pole.

9. The same, but pushing off with two legs from the upper pole.

10. Rise with a coup. A lift is considered mastered if it is performed quickly, without delay and with straight legs.

Literature:

1. V.D. Palyga. Gymnastics. Tutorial. M., "Enlightenment", 1982.

2. G.P. Bogdanov. Lessons physical culture in 4-6.7-8.9-10 cells. "Enlightenment", 1981.

Anastasia Ilyenkova gymnastics

Exercises on the uneven bars are divided into swing, power and static.

Swing exercises include swing stances, swings, circles, recessions, ascents, and others. Strength exercises include a shoulder stand, a handstand by force (bending, bending, with straight and bent arms). Static exercises are aimed at maintaining postures and maintaining balance (stops, racks).

Somersault forward.

1. In support, standing legs apart, bend your arms until your head touches the mat, return to the starting position.

2. From the stop, standing legs apart, somersault forward into a sitting position, legs apart (do not bend your legs), perform with the help of a teacher.

3.The same by yourself.

5. From the gray legs apart on the uneven bars, tilt forward, lean your shoulders on the poles, elbows to the sides, control the setting of the shoulders.

7. Somersault with back support.

8. Somersault forward independently.

Shoulder stand.

1. From the hanging position, bending over on the gymnastic wall with one leg swing, perform the hanging bending with straight legs, performing 5-6 times.

2. From the hang, bending over on the uneven bars, hanging slowly and quickly, perform 7-8 times.

3. Headstand and handstand.

4. From a gray-haired leg apart, slowly perform a somersault forward into a gray-haired leg apart.

5. The same, but linger while resting your shoulders on the poles, elbows to the sides.

6. From an emphasis while standing bent over a shoulder stand, with the help of a teacher.

7. From a gray-haired leg apart, a stand on the shoulders, with the help of a teacher.

8. Shoulder stand alone.

Rise forward.

Training sequence:

1. From the emphasis lying behind with the support of the legs on the poles (legs apart), vigorously bending and simultaneously pressing with the hands, go to the stop (4-5 times).

2. From swinging a small amplitude (poles at an angle), lifting with a swing forward into a gray leg apart, perform with the help of a teacher.

3.The same by yourself.

4. On parallel bars, lifting the legs apart into a gray position with the help of a teacher.

5.The same by yourself.

6. From waving, perform a forward swing lift.

Overturn in emphasis on the crossbar.