How to lose weight with a horizontal bar for a man. The benefits of the horizontal bar: important factors and rules for doing exercises

Today, there are quite a few sets of exercises for weight loss, but in almost all there are no exercises on the horizontal bar. For some reason, this projectile is considered unpopular among girls. However, it is extremely beneficial for weight loss. Exercises on the horizontal bar work out the muscles of the press, arms, back and buttocks. It helps not only to lose weight, but makes the body elastic and embossed.

Read in this article

The benefits of a horizontal bar for the body

The less a person moves, the more health problems he has, especially with the spine, joints and muscles. But exercises on the horizontal bar help to bring the skeletal structure and muscular frame of the body into shape. This exercise develops almost all joints, systems and tendons. Of course, classes on the horizontal bar are considered one of the most difficult, but they give excellent results. Performing exercises, a person receives many advantages:

  • the muscle fibers of the back develop and strengthen, folds disappear;
  • formed abdominal Press, oblique and transverse muscles;
  • the condition of the spine improves, pain and stiffness of movements disappear;
  • develop pectoral muscles, which even positively affects the shape of the bust;
  • grip strength increases;
  • hands acquire harmony and relief;
  • the muscles of the forearms and shoulders develop.

In addition, exercises on the horizontal bar are quite safe. They help to understand your body, begin to manage it, feel every cell.

The horizontal bar is an excellent preventive exercise for heart disease. Due to the improvement of blood circulation, the number of contractions increases, the muscle trains more strongly. And besides this, all tissues and organs are saturated with oxygen and useful substances. Thus, the metabolism and breakdown of fats is enhanced.

And a variety of exercises on the horizontal bar - hanging, helps to relieve tension in the back, stretch the spine, strengthen tendons and joints. This is especially useful for people leading a sedentary and sedentary lifestyle. This improves well-being with osteochondrosis, slight scoliosis, impaired posture and other ailments.



Expert opinion

Julia Mikhailova

Nutrition expert

With the wrong lifestyle, the intervertebral space is reduced, which causes pain, stiffness of movements, less plasticity and reduced growth. Periodic hangs on the horizontal bar help to restore the distance. Stretching in the lumbar region relieves excess stress and pressure.

An inverted hang is especially useful, that is, when the crossbar is held with bent knees. So the joints are worked out, they become more mobile.

Sagging on the horizontal bar can be the last stage of the workout. This exercise helps to stretch the long and wide muscles of the back. On the one hand, this helps to avoid pain the next day, on the other hand, they relax, stretch, become elastic and elastic.

Contraindications

Despite all the benefits of training on the horizontal bar, there are cases when they should be strictly limited. Due to the direct effect on the spine, pulling up with problems with the musculoskeletal system should be done with extreme caution. It is best to consult a doctor for advice on exercise.

Strict contraindications include:

  • obesity and too much overweight;
  • heart disease;
  • curvature of the spine more than 2 degrees;
  • various congenital anomalies of the vertebrae;
  • intervertebral hernia;
  • protrusion.

To learn how to learn to pull up on a horizontal bar for a girl, see this video:

Exercises to use at home

The result of hanging and pulling up on the horizontal bar depends on the correct execution. The following recommendations will help avoid injury and achieve a positive effect:

  • The exercise should be performed smoothly and without sudden movements.
  • You need to increase the load gradually.
  • When performing the exercise, the muscles should be relaxed.
  • Rise and fall should be at regular intervals.
  • Do the exercise in several approaches, giving the muscles a full rest.
  • In the negative phase, when lifting, the chin should be understood above the bar.
  • You can not tilt your head back or forward, so as not to get injured cervical spine.
  • To prevent calluses from appearing on your hands, you should put on special mitts on your hands.

Before exercising, it is necessary to warm up by doing circular motions head, arms, elbows.

Exercises on the horizontal bar can be divided into groups for different areas of the muscles. The following are performed to strengthen the lower body, namely the legs, buttocks, thighs and lower back:

  • The simplest is the classic vis. At the same time, the pectoral muscles are trained, the spine is stretched. Everything should be relaxed.
  • Turns help to work out oblique and transverse muscles press. This version of the exercise forms the waist, removes the sides and folds. To do this, you need to turn the body to the left and right, slightly swaying. It is necessary to repeat up to 8 - 10 times. All turns must be done smoothly.

Exercises for the press on the horizontal bar:

  • Corner. While hanging on straight arms, the legs are pulled to the chest and straightened at an angle of 90 degrees in relation to the body. If this does not work out right away, then at first you can pull up the half-bent ones.
  • To work out the legs, hips, buttocks, rectus and oblique muscles of the press, they make a bicycle and scissors while hanging on straight arms.
  • "Tick-tock." The legs need to be raised at an angle of 45 degrees in relation to the body, then they make jerky movements in each direction.
  • Rotations on outstretched arms. The legs, bent at the knees, are pulled up to the body, and then stretched and moved as if drawing a circle in the air, first in one direction, then in the other.

To lose weight in the arms and upper body, the following exercises are suitable:

  • Classic pull ups. Hands should be shoulder width apart or wider. If so far physical training is not enough, then you can help yourself with your feet. At the highest point of the negative phases, having risen above the crossbar, it is necessary to linger for a couple of seconds. It is more important to do two or three pull-ups, but correctly, than many, but without affecting the desired muscles.
  • You can pull up not only with the front grip, but also with the turn of the palms towards you. So the biceps and pectoral muscles are better worked out.
  • Also, depending on the width of the grip, different groups arm and back muscles. You can try to stay closer or further than shoulder distance.

Will it help for the stomach

Exercises on the horizontal bar help to lose weight on all parts of the body, make it more elastic and toned. These exercises get rid of body fat, but also increase muscle strength. The benefits for the abdominal area are more than obvious. During pull-ups, the muscle fibers of the press actively work.

However, like any physical activity, exercise on the horizontal bar requires adherence to the correct diet. Therefore, it is important to switch to healthy food, exclude all fatty, salty, sweets and pastries, everything that causes a sharp jump in appetite, saturates with fast carbohydrates. You should include more protein foods and fresh vegetables in your diet. It is also necessary to drink as much plain water as possible.

These exercises can be attributed simultaneously to cardio and power loads. During exercise, excess calories are burned, thanks to improved blood circulation, oxygen enters the cells in more breaking down lipids. And after a workout, the body spends its own resources on recovery for several more hours. So the volume problem areas is significantly reduced.

Pull-ups on the horizontal bar, although they are a difficult exercise, they give an excellent effect for healing the whole body, increasing endurance and losing weight. Patience and systematic exercise will help get rid of problem areas on the body. Important A complex approach to weight loss.

Useful video

ABOUT the best exercises on the horizontal bar, see this video:

How can you find out what your genetic potential, and is it possible to “pump up” on the horizontal bar and change your figure? Most of us are trying to find a universal program that will allow us to work on muscle size and relief at the same time. So why not use a simple horizontal bar for the sake of a beautiful and stunning figure, which can speed up the process of losing weight?

The horizontal bar is a guarantee of health and a beautiful body

It is important to note that, like any workout, exercises on the horizontal bar must be done constantly. Remember: high results cannot be achieved immediately. In such a case, the main thing is perseverance and firmness of one's own character. Perform daily pull-ups and flips with the help of a horizontal bar. Such exercises will help pump up the biceps, triceps, chest and back muscles. In addition, pull-ups on the horizontal bar will help straighten your posture. Any athlete knows how to lose weight on the horizontal bar and put his body in order.

We swing the press on the horizontal bar

Did you know that the horizontal bar will help you achieve a beautiful press much faster than abdominal slimming exercises performed from the floor? The most important thing is to follow the regime. Believe you can achieve best result than a person who pays attention to his body twice, or even once a week. Do not be discouraged if at first you do not observe the effect of the exercises. Be patient and literally in a month you will notice that the stomach has become more toned, and the figure itself as a whole has taken on a more toned look.

So, how is the swing of the press and weight loss on the horizontal bar? To do this, while on the horizontal bar, raise and bend your knees. It is necessary to perform such an exercise for five days or a week. However, if you have good physical fitness, you can complicate the exercise a little: swing your legs without bending them at the knee. Such an exercise will be more difficult, but at the same time more effective. Bending will help to actively pump up the abdominal press.

In addition to exercise in order to lose weight, it is extremely important to learn how to monitor your diet and follow the diet. Try to minimize the amount of starchy, sweet and high-calorie foods, as well as salty and fatty foods. Do not eat at night and drink about two liters of fluid daily. Give preference to vegetables and fruits. It is a comprehensive campaign that will allow you to achieve the desired figure without harm to your own health.

In an effort to tighten the figure and get rid of excess, we rarely think about exercises on the horizontal bar for weight loss. sports equipment considered one of the least sought after among women and girls, but it helps to achieve good results.

Exercises for a flat stomach on the horizontal bar help to work out the abs, buttocks, back, chest and arms. Also, classes are useful for posture and improve the overall well-being of the trainee.


Where to start training on the horizontal bar for weight loss?

To perform the exercise on the horizontal bar for weight loss, you only need a crossbar and desire. There is a shell in any yard, and you can also install it in an apartment. Before training, you need to do a number of things:

Determine the desired type of figure;
- work out the diet, reducing the amount of carbohydrates;
- plan workouts 5 times a week and several times a day.

Horizontal bar for weight loss in the waist and abdomen

Before work, be sure to warm up, focusing on lumbar: tilts and turns of the torso, different movements of the arms and head. The first and simplest exercise on the horizontal bar for weight loss is the usual hanging, which trains the chest.

Having mastered the hang, go to the turns of the torso in different directions alternately. The exercise works on the sides, where the oblique muscles are located. Start development lower press while swinging left and right. Do 5-8 repetitions in each direction and gradually increase the load.

Further, you can complicate the task by starting to make a corner: from a hanging position, pull up the bent lower limbs to the chest and fix the position. Gradually begin to straighten your legs until you can keep them perfectly straight.

A bicycle and scissors on the bar work out the hips, rectus and oblique muscles of the abdomen. A good result is given by an exercise for a flat stomach on a horizontal bar called "tic-tac". Hang from the bar, raise your legs 45 degrees off the ground or higher, and begin to swing them left and right while controlling your breathing.

Exercises on the horizontal bar for weight loss of arms, back

In the previous exercises on the horizontal bar for weight loss, all of the listed muscle groups work, but the emphasis is on the press, hips and buttocks. To shift the load on upper part bodies need to perform traditional pull-ups.

Grasp the bar shoulder-width apart and begin to reach up until your chin touches. In the upper position, linger for 1-2 seconds and slowly lower to the starting position. If your sports uniform too weak for pull-ups, keep exercising by helping yourself with your legs. Increase the load, and you will soon learn how to perform the exercise properly. Source -

To lose weight, you need to remember one rule: "You need to consume less energy than you spend." That is, you need to eat a little less than you usually eat and give physical activity to your body. This rule should be basic on your way to an ideal body.

You need to start any weight loss program with nutritional correction.

First we need to decide what we will eat. Now I will not offer you any exotic diets, drink only water, eat only buckwheat. No!!! This is not the path to perfection! It must be remembered that all hard diets have their rollback. And this means that after a debilitating diet, you will gain weight much faster.

There are a few simple rules how to lose weight safely:

1. Eat varied.
2. Do not lose weight more than one kilogram per week.
3. Reduce the amount in the diet fast carbohydrates(sweets, cakes, cakes, buns, etc.)
4. Increase protein intake (meat, fish, dairy products, eggs)
5. Eat the same amount or a little less than before.
6. Divide meals into smaller portions up to 6 times a day.

With physical activity, everything is much easier than with nutrition. There is only one main rule - Exercise stress must be!!!" . But it's still easier to move towards the goal when there is a lighthouse ahead. In our case, the beacon will be the program, according to which we will go our way to perfection.

Everyone is different, and everyone has their own starting point (different levels of fitness). Therefore, there cannot be one universal program. But the basic concepts in programming are suitable for everyone.

1. Separation of exercises by day

For example:

1st day: push-ups on the uneven bars - 4 sets of 8 times; climbs bent legs on uneven bars - 4 sets to the maximum; jogging 10 min.
Day 2: pull-ups with a direct grip - 4 sets of 8-10 times; twisting on the press on the floor - 4 sets to the maximum; jogging 10 min.
Day 3: push-ups from the floor wide grip- 4 sets of 10-15 times; bent leg raises on uneven bars - 4 sets to the maximum; jogging 10 min

The essence of the separation is that your muscles have time to rest, especially if you are just starting to train.

2. Rest Between Training Days

Again, it all depends on your physical condition. Everyone should choose for themselves, based on their well-being.

Standard schemes:

1:1 - train day, rest day
2:1 - we train for two days, we rest for a day
1:2; 2:1:2:2 and so on

We try different ones, we select according to our well-being.

The main task: to feel the load and not go into overtraining.

3. Load increase

From workout to workout, you should gradually increase the load. If you first decided to start exercising on the horizontal bar and uneven bars, then I would recommend that you not increase the load at all for a month, and then increase it gradually.

The load can be increased in two ways:

- increase the number of repetitions in the approach
- weighting the load (for example, a backpack with dumbbells)

In this article, I did not set out to give you a specific exercise regimen. This is just the base that will help you play sports. If you follow these principles, you will be able to achieve results. It just takes time and patience.

Hello! Today we have a very interesting topic. Finally, we will find out who is the coolest pepper in the yard. Which is better, a rocking chair or horizontal bars?

On this topic, I was prompted by numerous questions in the mail about whether it is possible to pump up while doing horizontal bars and parallel bars without going to Gym.

To answer these questions, I have to repeat the same things about the principle of specificity in sports, about high volume training, nutrition, etc. Let's take it in order.

So, we need to answer the questions, what is bodybuilding (rocking chair) and what is street workout (horizontal bars)? But first, let's look at what training is in principle.

What is training

training is the directed development of certain qualities or skills.

SKILLS and QUALITIES are two different things.

  • QUALITIES- these are mainly physiological achievements (speed, strength, endurance, performance, etc.);
  • SKILLS are mainly achievements of the central nervous system(balance, balance, performance of certain movements, etc.);

The more complex movements you need to perform, the more you need to develop the neuromuscular connection.

The same person can easily do 40 pull-ups on the bar, but not be able to flag or walk on their hands. Because in order to learn how to pull yourself up, you need to mainly develop the physiological component (STRENGTH QUALITIES), and to learn how to walk on your hands, the neuromuscular component (BALANCING SKILL).

But it must be said that ANY PHYSICAL EXERCISE TRAINS BOTH PHYSIOLOGICAL QUALITIES AND SKILLS.

If you raise the barbell to the biceps, then not only your muscles become stronger (muscle performance is a QUALITY), but also your brain is constantly looking for a way to make this movement more economical for your body, therefore it improves the SKILL to lift the barbell more efficiently.

In short, BODYBUILDING puts more emphasis on QUALITIES, while street workout puts more emphasis on SKILLS, because more complex movements are used there (coups, change of grips, etc.). In this regard, comparing them is a real nonsense.

I must say that the training includes not only the fact that you swing your biceps, but also the training of holding your breath, stretching to the twine, even getting calluses on your hands. It's all about body training. THE BODY ADAPTS TO EXTERNAL INFLUENCE! Even when you sunbathe, your body learns to better withstand the sun's rays, with the help of the production of MELANIN. Due to it, by the way, our body acquires such a dark shade (tan).

The body is always trying to adapt and reduce energy costs, so we will narrow the circle only to training MUSCULAR qualities and skills, because. that's what these sports focus on.

strength training

Training is of two types:

  1. Aerobic(lots of air) which trains endurance.
  2. Anaerobic(almost no air), which trains strength.

Therefore, we need to train mainly in the ANAEROBIC MODE. You can't run in both directions at the same time.

Differently directed by the nature of the load give an average, unexpressed result.

You have to focus on developing some specific muscle quality! To put it even more simply, then: if you want to become a champion in running on long distances prepare to be weak if you want to be a champion weightlifting, then get ready to be with very poor stamina.

You can train strength and endurance at the same time. For example, in all types of martial arts they do this, but it will NOT work to achieve the MAXIMUM in the development of each muscle quality, because. firstly, each muscle quality requires its own type of ENERGY SUPPLY, and secondly, the involvement of DIFFERENT MUSCLE FIBERS.

The stronger the muscle fiber becomes, the more and faster it spends energy, so it becomes less hardy (not adapted for long-term work). And vice versa.

This is important because this involves different muscle fibers (fast or slow). And for different muscle fibers you need a different style of training and a DIFFERENT NUMBER OF REPETITIONS.

Required number of repetitions

Each muscle quality is trained in a certain number of repetitions. The difference is only in the size of the load. The size of the load is measured either by WEIGHT or by the NUMBER OF REPETITIONS in an exercise with weight.

A bodybuilder will yell about WEIGHT, and a turntable will shout about NUMBER OF REPETITIONS. No wonder. Everyone throws firewood in his fireplace and pulls the blanket over himself.

The difference is that each of them trains DIFFERENT MUSCLE QUALITIES! The bodybuilder is training the ability to endure high volume training, and the turnstile strength endurance. All this is reflected in the number of repetitions.

Muscular qualities

IN different types sports require completely different muscle qualities. The body adapts to a particular type of load, and develops the necessary structures and methods of energy supply.

It is NOT PROFITABLE to develop everything at once, because it requires a LOT of energy, so we need to stick to the principle of specificity in sports. WHAT WE TRAIN IS WHAT WE GET.

  • Weightlifting- the athlete is VERY STRONG, but only in one repetition. The movements are very fast, EXPLOSIVE. Rep range: 2-4. REST MUCH between sets (3-5 minutes). Moderate number of working approaches. NO ENDURANCE!
  • Powerlifting- an athlete STRONG IN ONE REPEAT and MODERATE-STRONG IN MULTIPLE REPEATS. The movements are very slow to demonstrate MAXIMUM strength. Rep range: 3-8. Rest for a very long time between sets: 3-5, sometimes 7 minutes. Few approaches. Endurance, just no!
  • Body-building– MODERATELY STRONG, BUT IN SEVERAL REPEATS. average speed performing movements. Rep range: usually 6-12, REST LITTLE between sets! So many approaches and exercises! Endurance at an average level (better than that of weightlifters and powerlifters).
  • Turnikman (street workout)– Low strength, but HIGH STRENGTH ENDURANCE! Rep range: 10 and up, i.e. VERY TALL! Moderately FAST. Little rest between sets. There are quite a few approaches. Endurance is higher than that of bodybuilders, weightlifters and powerlifters.
  • crossfit- Low power. INCREDIBLE POWER ENDURANCE in in large numbers repetitions. VERY FAST! Rep Range: Lots of reps in a circle. DOES NOT REST BETWEEN APPROACHES! Lots of approaches. Endurance is the HIGHEST!

Well? Which one is better? What tastes better, condensed milk or honey? Funny? But it turns out that all these disputes about what is better, etc. this is purely a matter of internal prejudice! Whoever likes it, then trains!

Someone likes to pull himself up like crazy, surprising others in the yard with records, and someone likes to press huge weights so that the bar of the bar bends. And someone doesn’t give a damn about all this garbage at all and he only trains his liver to process ever larger doses of alcohol every day. Nothing to argue about, my friends.

Overhead, the weightlifter will squeeze the most, and the powerlifter will sit down and shake the most from the chest. The bodybuilder has the highest performance, because. he can work with moderate weights for very long periods with minimal rest between sets. The turnikman will take and pull himself up as many times as no one dreamed of power sports, and the CrossFitter will be able, like crazy, to show very long endurance with small weights, without resting at all.

And how can you argue which one is better? Who trained what, he got it.

Chips of bodybuilding and street workout

Each of these sports has its advantages and disadvantages, here are the main ones.

Functionality

Bodybuilding is in question, because. the turnstile can easily demonstrate his achievements on the street. Features of bodybuilding are transformations into appearance, i.e. a bodybuilder can only demonstrate his BODY, because. to show what he can, he will need a gym + 1-1.5 hours of time.

entertainment

Here you can argue, because. it's not entirely clear. The turnstile can turn the sun on the crossbar, or a number of other elements with the help of bars and street stray. And the bodybuilder does not need to show anything, because. you can see it all at once. You can see how he worked in the hall and recovered from it.

Absolutely everyone wants to have a beautiful, inflated body, no matter what anyone says. This is me talking about horizontal bars and pumping up the body. Bodybuilding is better suited for this, because. this is its main point, but if you want more functionality, then street workout will be better in this regard. You will be able to show what you have learned right on the street.

Sports of high achievements

In fact, both sports are a big question here. In bodybuilding, there are professional athletes, contracts, and, accordingly, grandmas. There is no street workout. To be honest, any professional gymnast can do much more than any turnstile. So bodybuilding is professional sports, and the workout is amateur.

But let's think about it, is bodybuilding a sport at all? There are no absolutely clear criteria here, no struggle for kilometers, seconds, elements, balance or accuracy. Bodybuilding is a rather specific beauty contest, in which the judging is rather subjective.

That is why, despite the fact that there are plenty of professionals in bodybuilding, it is still not an Olympic one.

Resources

To start pumping iron, you will need to at least buy a gym membership or, at worst, buy two collapsible dumbbells for home, which by the way will not always be cheaper. You will also have to spend quite a bit on food. In short, it will require a financial investment.

If you decide to start doing workout, then you will not need to spend money at all! All you need is your desire, so for beginners, this is it.

Chemistry

Professional bodybuilding is unthinkable without pharmaceuticals. This factor can be a minus for bodybuilding and a plus for workout, although, in fact, it is not a fact that workout representatives do not use pharmacology. The difference is only in the dosage. The goals of turnstiles are completely different, so there is less pharmacology there.

So, now I will give you a series of recommendations on how to pump up on the horizontal bar. I want you to understand that if your goal is BIG MUSCLES, then bodybuilding is more suitable for this, but for a start, street workout will be a very good alternative.

Mad Desire

I have already mentioned more than once that some people have crazy desire(I want, and, therefore, I will achieve it!) to achieve something, while others only positive attitude towards the situation(it would not be bad, well, maybe, etc.).

In order to pump big muscles you need to have a CRAZY DESIRE! You really need to want it. It is necessary to endure restrictions, endure burdens, learn etc. Otherwise, nothing will work.

I have always said that if a person really wants something, then he achieves it! He tries again and again until he gets what he wants.

Street workout can help you with this. You don't need any cash investment initial stage. All you need is YOUR WILL!

Body adaptation

It must be remembered that the body ALWAYS STRIVES FOR BALANCE. Therefore, it adapts to external influences.

Beginners very often mistakenly believe that if they pump "bitsuha" more often, then it will grow faster. This is mistake.

You see, before mindlessly lifting weights, you need to learn .

It takes several months to work with very small weights to get a feel for how the muscles work.

This is necessary so as not to disrupt the regenerative abilities of your body on the one hand and so that the body learns to use energy more efficiently to reduce muscle structures.

Just at this moment, at the beginning of training, STREET WORKOUT can become a very good base. It will help you develop STRENGTH ENDURANCE, firstly, and not overtrain your body, secondly.

How to pump up the muscles of the turnstile

So, in order for us to practice on the horizontal bar and parallel bars, i.e. street workout, but in order for our muscles to grow, you need to follow a few mandatory rules:

  • Weight training;
  • Fractional nutrition;
  • Sleep 8-10 hours;
  • Lack of cardio loads;

WEIGHT TRAINING it will be possible to connect after you have worked with your weight for 1-2 months. So you will establish a neuromuscular connection and understand how the muscles need to be reduced.

The load should increase, but the number of repetitions should be "BODYBUILDING", i.e. 6-12! should occur exactly in this range (10-30 seconds after the start of the approach).

Do you understand? Those. we sort of work out on the street, but we train like bodybuilders, because it is in this mode (high volume) that the muscles grow best.

Example: you pulled yourself up with your weight for 1-2 months, but you can easily pull up 12-15 times. What to do? Now you can turn on load progression! Take, for example, a narrow belt (you can buy it at any military store, we wore it in the army) and hang an ordinary bag with a water bottle on it. Your reps will drop to 6-8. When you get back to 12 reps, pop the second bottle into the bag and your reps will drop to 6-8 again. Do you understand? THE LOAD MUST GROW, otherwise the muscles will not make sense to increase.

FRACTIONAL NUTRITION not less important. I would say that this is half the success in the iron sport and muscle growth. To build big muscles, you need something to build from! Therefore, you need to eat more often, but in small portions.

When you eat little and often:

  • Accelerates your metabolism );
  • The stomach does not stretch, and accordingly the waist remains narrow (purely aesthetic moment: narrow waist + broad shoulders and back)

You get more calories, and accordingly your body enters the ANABOLISM (growth) phase more easily.

If you eat little, then the body will not think about how to grow muscles for itself to insure against the load, it will think how not to die!

Approximate diet for growth muscle mass:

  • Meat (any), chicken, fish about 500 g per day
  • Milk (about 300-500 g), eggs (6-10 pcs), cottage cheese (200 g), kefir (300 g), you can protein.
  • Rice, buckwheat, vegetables (fresh, boiled, etc.) about 500 g
  • Drink lots of water! I spoke about this . In training and throughout the day! At least 2 liters per day! Remember the minimum! Buy yourself a shaker (250-500 rubles). Pour water into it and drink at school, at home, at training. Everywhere! The bigger, the better! There is not much water.
  • Multivitamins, Omega-3.

The diet is approximate, so that there are no questions! It is designed for an athlete weighing 80-85 kg. You first need to just start eating more, and then monitor the calorie content. Remember, if nutrition is not enough, then there will be NO MUSCLE GROWTH!

SLEEP 8-10 HOURS! During sleep, anabolic hormones are produced. 2 hours after you fall asleep, the body has a PEAK OF SOMATOTROPIN (growth hormone), and 2 hours before the rise (about 6 hours of sleep) PEAK OF TESTOSTERONE! Now you understand why guys have a boner in the morning? >:D But seriously, without proper sleep, building muscle mass is almost impossible.

NO CARDIO LOADS . Also an important point. Cardio load not only burns fat well, but also muscle tissue, so exclude running, cycling, swimming at the time of muscle building. This will speed up progress. Do not try to keep up with two hares.

Training program for the turnstile

I hope you understand that this will only be a program to prepare your body for the next heavy load in the gym. This will be more effective in terms of progress in the growth of muscle mass. First, (3-6 months) you do this program, and then go to the gym!

THIS IS NOT A SPLIT WORKOUT, because there is no splitting of the body into parts. Do this program 3 times a week (each time the same program), every other day or two. If you have the opportunity to train your legs with dumbbells or a barbell, then GREAT! Progress will go faster. You can replace one workout per week with a leg workout (I will give a program for them after the main program).

So let's get started:

  1. Pull-ups with a direct grip (arms wide): 4-5 x to failure
  2. Push-ups on wide bars (elbows to the sides): 3-4 x to failure(after 2 months with weights for 6-12 repetitions).
  3. Pushups: 3-4 x to failure(after 2 months with weights for 6-12 repetitions).
  4. Push-ups on narrow bars (elbows parallel): 3-4 x to failure(after 2 months with weights for 6-12 repetitions).
  5. Pull-ups reverse grip for biceps (hands narrow): 3-4 x to failure(after 2 months with weights for 6-12 repetitions).
  6. Twisting on the press: 3-4 x to failure.

Pull-ups are great for the back, and pull-ups are a concentrated workout for the biceps.

Push-ups on the uneven bars (elbows to the sides) and push-ups from the floor work out the pectoral muscles and triceps, because. it is a breast synergist.

Twisting works the abdominal muscles.

Thus, almost our entire torso receives an excellent load.

The program is not perfect, because we don’t work on the legs in it, and SQUATS IS THE BEST EXERCISE FOR GROWTH OF MUSCLE MASS in general. But it is perfect for a beginner rocker, who, for example, does not yet have the opportunity to go to the gym.

If you still have the opportunity to train your legs, then replace one of three workouts a week for a leg workout! Below sample program leg workouts (for beginners and advanced). It all depends on your inventory (barbell, dumbbells, exercise equipment) and the level of fitness.

Advanced: ". Everything is simple, competent, on the shelves and, most importantly, FREE OF CHARGE! Download and apply. Even a child will understand.

conclusions

The article, of course, turned out much more than I expected, but, as they say, you can’t erase the words from the song. Everything that I told you about today, I consider VERY IMPORTANT and the most important thing for me, it will throw off a flurry of many similar questions. Is it possible to pump up on the horizontal bar? CAN! Will the effect be the same as from the gym? NO! But for starters, this is a great option.

Some conclusions:

  • Bodybuilding and workout is strength training (anaerobic).
  • Both sports are BEAUTIFUL IN THEIR WAY! The difference is only in the internal prejudices of athletes and the muscle qualities trained during training. Each sport has its own disadvantages and advantages, I have listed them in the article.
  • To pump up big muscles, first of all, you need to have a CRAZY DESIRE! And the ways of implementation are the second matter. You can start with a workout or from the gym. If you have a desire, you will find opportunities.
  • To pump up muscles on the horizontal bar, you need to use street workout equipment (horizontal bar, parallel bars, etc.), and the load should be “bodybuilding”.

No matter how you train, no matter who you are, a weightlifter, a bodybuilder, a turnstile or a person who practices martial arts, it doesn’t matter, the main thing is that you strive for development, make yourself and the world around you better, become stronger. No need to arrange delusional wars to find out who has a longer horizontal bar or dumbbells more.

Everyone who is related to sports is one big family moving the planet forward.

P. S. . All the best.

With respect and best wishes, !



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