Dips table 50 reps. The training program on the horizontal bar and uneven bars for girls for strength, relief, muscle mass gain. What muscles work when push-ups on the uneven bars

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, not only boys, but also girls need classes on uneven bars - this will help you look feminine, keep fit figure 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 excess fat. It doesn't have to be under the guidance of a coach. You can choose the program yourself.

For maximum effectiveness, several simple rules:

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 classes on the horizontal bar will help to harmoniously develop the body.

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 lessons.

Grip types

Among athletes, there is often debate about how to properly stay on the horizontal bar. In fact, there is no right grip - 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. 1 day - active loads, next - rest.

During rest, active growth occurs 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 won't 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:

	Proper execution	Mistakes
Breath	Inhale in the starting position, exhale - at the moment of the greatest load	Voluntary breathing. The athlete gets tired faster, performs fewer approaches
Hand movements	Smooth, elbows do not fully extend	Sudden movements and full extension of the elbows increase the risk of injury.
Muscle movements not involved in the exercise	The neck is completely relaxed, the legs and abs are tensed only when the exercise technique requires it.	The tension of "extra" muscles reduces the effectiveness of the main load
Use of weights	Weights are used only by experienced athletes	Switching to weight training too early increases the risk of injury, accelerates fatigue

Women's set of exercises on the horizontal bar and parallel 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 system to 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, brushes, 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. Significantly improve appearance it is possible only with a small chest (1-2 size).

To develop the chest muscles on the horizontal bar, pull-ups are performed in 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

Program intense training 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 stretching exercises for the arms are stretching the straight arm to opposite shoulder and the institution of 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 goal is to maintain sportswear, 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). Exercises on the horizontal bar and uneven bars are conveniently divided into 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 correct execution 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 enough 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:

Vis is perfect as 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 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 correct position. 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.

Training program on the horizontal bar and parallel bars for girls.

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.

Daily complex for beginners, it may 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 pump up muscle mass, you need intensive loads. 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

Horizontal bar-bars-emphasis:

Bars are an integral element of the street sports ground. There are also stable steel structures for training in the gym or at home. To achieve the result, not only a well-designed training program on the uneven bars is important, but also the correct technique for performing each exercise.

The benefits of training on the uneven bars

To work out a specific muscle group, you can change the position of the hands. Standard push-ups on the uneven bars, which form the basis of any training program, have a positive effect, first of all, on:

triceps
delta
pectoral muscles

The press on the uneven bars can also be pumped. A training program that includes leg raise exercises affects the muscles abdominals. Raising the legs with a twist of the torso activates the work of the oblique muscles of the press.

The uneven bars training program for beginners does not require the use of weights, and athletes with an average and high level training may well diversify the exercises in this way. To do this, you need to take a weightlifting belt and, for example, a set of weights. Alternatively, an uneven bars training program may include exercises with dumbbells. Usually, weights are needed to fulfill the goals of forming a relief, working out the muscles of the torso.

Types of training programs on the uneven bars

You can divide training programs on the uneven bars by level physical training athlete. Beginners are considered to be those who are able to wring out 6-12 times, the average level is up to 25 times, the expert level is more than 25 times. Two workouts per week are enough, no more than every other day, so that the muscles have time to recover.

A set of exercises on uneven bars for beginners. At the first workout, you need to do 50 push-ups, the number of approaches does not really matter. The ideal option is 5 sets of 10 reps. After that, push-ups from the floor are performed: 4 sets of 12 times. In the second workout, push-ups on the uneven bars should be done in three sets, for the maximum possible number of repetitions. Rest for 5 minutes is allowed between sets. Finish the day with 4 sets of 10 push-ups from the floor.
Intermediate level program. On the first day, five sets of push-ups of 10 reps, breaks between sets of 2 minutes. Then 3 sets of 12 push-ups from the floor. The second workout consists of two exercises that are performed without a break in between. To failure push-ups on the uneven bars and from the floor, in four sets. Rest for 5 minutes is allowed only between sets.
Exercises for professionals. The first hard workout again includes push-ups on the uneven bars and from the floor. On the uneven bars, you should do push-ups to failure, then 30 seconds to rest and repeat, another 30 seconds of rest and again push-ups to failure. All this is one approach, they must be done three, with a rest between them for 5 minutes. For push-ups from the floor, the arms should be placed narrowly. Do 3 sets of 15 reps with 3 minutes rest between sets. The second workout is considered easy: push-ups on the uneven bars 5 sets of 20 reps.

If a person cannot push up from the bars 6 times, it is recommended to limit yourself to push-ups from the floor for now. At the first stages of training, they develop strength, help build muscle mass. And in the future they develop endurance and contribute to the formation of relief.

The distance between the bars should be slightly more than the width of the athlete's shoulders. If you perform exercises on the uneven bars with a very large distance, you can get damage to the shoulder girdle. When pushing up on the uneven bars, the up and down movements should be done slowly, rhythmically, but not too fast. The elbows should be kept in the same plane with the wrist, and the legs should be motionless, without swaying. The chest protrudes forward, the shoulders are laid back, it is important to keep the back straight.

A set of exercises on the uneven bars leads to a high energy consumption. You can fill it with a balanced diet and sports nutrition. When compiling a daily menu, be guided by the goals of training; when building muscle mass, you can not do without additional protein intake.

There is no better exercise than dips for those who want to increase the volume of the triceps, increase the endurance of the shoulder girdle and create a beautiful muscular relief in this area. The usual exercises of this kind - push-ups from the bench, the floor, and even on the fists - as they say, did not lie nearby! However, “not all yogurts are the same” and not every push-up from the transverse bars can give you the desired muscles. There are some tricks and secrets here.

Load distribution

What muscles work during push-ups on the uneven bars?

First of all, these are already named triceps located on the back of the shoulder. Their task is to extend the bent arm, so no matter how you change the grip, no matter what width of the bars you choose, you can be sure that this part of your body will be thoroughly worked out. We can say that the triceps pulls the entire exercise on itself.
Large breasts. Actually, 50-60 years ago, any bodybuilder, when asked what muscles “pump” push-ups on the uneven bars, would answer: pectoral. And he would be partly right. Depending on various nuances, which we will talk about a little later, the pectoral muscles can take on more or less of the load, slightly unloading the triceps. Special mention deserves the fact that the bars involve the pectoral muscle located in the lower part of the chest in the working process. It is problematic to use it in push-ups of another type.
Back and press. Lifting and vertically holding your own weight is impossible without the active participation of the stabilizing muscles, so they won’t be able to play the fool while the triceps and deltas work hard.

The main focus is on the shoulders and pectoral muscles

You can increase the benefits of push-ups on the uneven bars by bending your knees and crossing your ankles. So you will also make the muscles of the thighs with the buttocks work.

Risks

In addition to muscles, ligaments will be involved in the training. shoulder joints, which cost nothing to damage if you are a beginner or too hasty athlete. That's why…

First, do not do the exercise "from below", trying to pull yourself up on the crossbars - this is a big mistake. Push-ups start from the top point, jumping onto the bars and taking emphasis on straightened arms.
Secondly, try to keep the body as stable as possible. The grip is straight, the shoulders are laid back and virtually motionless, the chin is pressed to the chest.
Thirdly, do not try to approach the projectile with any, even the most minor injuries of the shoulder, elbow or wrist. All joints must be in excellent shape! For the same reason, it is not necessary, starting from scratch, to tear your veins, trying to catch up with professionals in the shortest possible time. Below you will find a simple and effective training scheme that will tell you how to increase the number of push-ups on the uneven bars without harming your health.

Never start training without a quality warm-up of the shoulder girdle.

Classical exercise technique

Correct technique performance will protect against injury

Jump onto the bars and take your starting position. The arms are straight, the palms are turned to the body, the legs are bent and crossed.

Slowly, without sudden movements, begin to bend your elbows, trying to lower yourself so low that your shoulders are parallel to the floor, and your chest is at the level of your hands.

Just as smoothly return to the starting position, extending your elbows almost completely, but without too much zeal - this can injure the joint.

"Descent" should occur on the inhale, rise on the exhale.

The subtleties of training

On paper, everything looks simple - jumped up, wrung out. But it’s worth getting down to business and you will immediately have a lot of questions, ranging from the width of the bars to where to put your elbows.

Before you get to aerobatics, you have to master the basics

First of all, watch the position of the body. Do you want to increase the load on the pectoral muscles? Lean your body forward more. For triceps? Take an almost vertical position. The key word here is "almost"! Staying in a strict vertical, you will sooner or later injure your shoulder ligaments.
You can also force the pectoral muscles to work in another way, simply spreading your elbows to the sides. If you try to keep them as close to the body as possible, the triceps will have to pull the main load.
A full program of push-ups on the uneven bars must necessarily include exercises with shells of different widths. The farther apart the crossbars are placed, the more the pectoral muscle and pectoral deltas will have to be included in the work. The narrower, the better you will work your shoulders. Well, for beginners, it’s better to choose the middle position - so you don’t have to give all your best at the limit of your strength, and the risk of injury will decrease.

Training program

Remember, we promised you a program of gradual increase in the number of push-ups? Here she is:

Slowly but surely for results!

Don't go for numbers at first. You need to master the technique and learn how to feel confident on the projectile, and whether you do 5 approaches or 2 does not matter. As soon as you cope with this task, hang a table of push-ups on the uneven bars in a conspicuous place and start chasing quantity. You have 15 weeks ahead of you to step by step, without too much haste and strain, get from a modest 13 push-ups per workout to, scary to say, 80!

Well, when you begin to perform sets of 18-20 repetitions jokingly, the time will come for weight training.

If the bars are only part of your extensive workout, start your session with them, immediately after the warm-up. Otherwise, you may simply not have the strength to perform all the approaches in a quality manner.

What if your triceps are still in their "rudimentary" state and are not able to lift body weight? How to replace push-ups on the uneven bars?

Push up from the floor with a narrow and wide grip.
Perform swings with dumbbells in an incline.
Do the bench press on the back incline bench(head down).
Having reached the bars, perform partial push-ups without lowering the body down to the limit.
Use a graviton (gravitron) with partial knee support. Or with the help of a partner.

Great help for beginners

For those whose muscles no longer respond to regular workouts with pleasant aching pain, proving that you have given everything from the heart, you should choose a complicated push-up pattern on the uneven bars.

Negative repetition. Its essence lies in the fact that you perform, as it were, half of the exercise: smoothly, lower yourself from the starting position down, and then return to the starting position using the support of the legs.
Forced set. Do 5 sets of 5 reps with your usual weights. Reduce it, do 5 more approaches. And finally the final 5 - with a minimum weight. And note that there is no rest in a forced set!
Partial set. And again, "half" exercises, which consist in the fact that you do not reach the end in any direction. At first, you go down only half the possible depth, and then, when lifting, do not fully unbend your arms.

Important! For beginners, forced and partial sets are traumatic, so do not try to do them yourself. Damage your joints and ligaments.

The most common mistakes

Weighted push-ups are not for beginners!

Everything good that push-ups on the uneven bars gives - muscle growth, a wide turn of the shoulders, a “lethal” relief - can be leveled by injuries that an inexperienced athlete can inflict on himself during training. This is not to mention the fact that there is little benefit from an incorrectly performed exercise. Therefore, we will devote a few minutes to common mistakes when working with bars. As you know, the wise man learns from the mistakes made by others!

The mistake will be...

... start training without warming up the muscles properly with a warm-up;
... bend your back, raise, lower and bring your shoulders forward;
... perform the exercise in jerks;
... exhale on the descent and inhale on the ascent;
... relax your shoulders and sag when you are at the bottom;
... to resort to the help of weights before you can perform standard 3-5 approaches without tension;
... choose bars that are too wide apart for training - let them be slightly wider than the shoulders, at least at first;
…hurry. Speed here is both unnecessary and harmful: it prevents the muscles from feeling the load.

And finally, watch the video “Push-ups on the uneven bars. Correct execution technique” prepared by the manager of the High Energy fitness club Valery Andreev. And then - to the gym, build up your shoulders!

Push-ups on the uneven bars are among the basic exercises for the development of strength and mass of the triceps. In addition, this exercise is one of the main ones for athletes involved in horizontal bars and people practicing training with own weight. That is why the performance in push-ups on the uneven bars is a priority for them. In this article, we will analyze the question of how to increase endurance in this movement - in particular, increase the number of working repetitions.

Growth is based on load periodization

The vast majority of athletes do not have the right ideas about how the body adapts to power loads and the development of certain physical parameters. Therefore, their training programs are often monotonous and primitive, and therefore give a rather slow result. After all, their main principle is: “to do many repetitions in push-ups, you need to do push-ups as often as possible.” However, this principle is not entirely correct.

The greatest progress in this or that exercise is given by the periodization of the load - that is, the use of both heavy power and light multi-repetitive loads. When using this technique, the body not only adapts better to the load, but also develops additional physical parameters - strength, strength endurance, explosive force, etc. And all this gives much more progress in the number of repetitions than with the monotonous training of push-ups on the uneven bars.

Training scheme of push-ups on the uneven bars

Before submitting the program, it is necessary to specify its main parameters:

The program is aimed at increasing strength and endurance (number of repetitions) in push-ups on the uneven bars;
Training 2 times a week Monday (hard) and Friday (light);
The heavy program will be based on push-ups on bars with weight;
The light program includes push-ups on the uneven bars, performed without additional weights to failure;
In addition to push-ups on the uneven bars, we will use additional auxiliary exercises;
Total duration of the program: 6-8 weeks.

Workout #1 (Monday)

Training#2 (Friday)

This program helps to increase the strength and endurance of the triceps, which directly affects the increase in the number of repetitions in push-ups on the uneven bars. Try this training scheme for 6-8 weeks and evaluate the results. Happy training!

Bars are perhaps one of the most underrated sports equipment for achieving good physical shape. In addition to the usual working position, in which a conditional chest or triceps is trained, if you have imagination, you can pump anything at all. With the condition that there are bars in almost every yard among high-rise buildings and on each sports ground, you just have access to an invaluable simulator.

What muscles work on the uneven bars

Let's start with standard exercises on the uneven bars, when you stand between two pipes, take the support and lower yourself. A lot depends on the angle and amplitude of repetitions.

For example, if you spread your elbows to the sides when doing push-ups on the uneven bars, you will help stretch the side of the pectoral muscle, which will enhance its study. In principle, the pectoral muscles are quite easy to pump in this way.
If you press your elbows to the body, pushing up on the uneven bars, then the emphasis is on the triceps.
When you lean back, you can hit the same triceps and lats much more.

How to practice on the uneven bars

Experimenting with grips, the load changes or accents are placed. And all this with only the same type of exercises. The usual exercises that you did on the floor will be transformed into something else if you do it on the uneven bars. For example, push-ups. Performing them on pipes, the amplitude will be much larger, which will allow you to pump very well chest muscle. There is also a good exercise - a bench press from some surface, where you sit with your back against a bench, put your hands on it and only raise your body horizontally with them, while your legs just lie on the floor. On the uneven bars, obviously, the amplitude is also much larger.

Sitting up is a standard ab exercise. On the floor, a problem often arises in the fact that during movements the lower back is rubbed and becomes uncomfortable.

However, here it is worth being careful and controlling yourself. When training, on the uneven bars you can lower the body very low. This could be useful if it did not harm the spine. Everything needs to be done right.

Well, if you have a fantasy or just a desire to know more, then you can come up with so many different strange and very effective exercises. Such gymnastics on the uneven bars will only benefit. In extreme cases, they can even be used as a horizontal bar, you just have to pull yourself up with a corner.

But there is one problem with them - the risk of damaging the joints or getting sprained. This is easily corrected by good and correct technique.

There are no particular contraindications on the uneven bars, except for those who have problems with these same joints or those who do not consciously perform approaches.

If you train with a hot head to just do, then there will be more harm.

Top 9 exercises on uneven bars

1. Standard bar press

Jump onto the bars.
Pull your elbows towards you.
Work to your full potential.

2. Bench press with elbows to the sides

Jump onto the bars.
Move your elbows away from you.
Work to your full potential.

3. Incline Bench Press

Jump onto the bars.
Tilt the body as far forward as possible, and slightly lift the pelvis and hold.

4. Shoulder Press

Get between the bars.
Jump in and push yourself up.
Raise your shoulders up and down.
Lift yourself up with your upper back.

This exercise will work well on the trapezoid, shoulders and neck. Exercise analogue.

5. Push-ups on the uneven bars lying

Take an emphasis lying on the uneven bars.
Get down as low as possible, but do not bend at the waist.

6. Incline Dips Bench Press

Jump onto the bars.
Legs, also, throw on the pipes in front of you.
Tilt the body back.
Get as low as you can.

7. Reverse Bar Press

Jump onto the pipes.
Place your hands with your fingers towards you.
Push up.

8. Walking with your hands on uneven bars

Jump onto the bars.
Use your hands to move to the other end.

extremely interesting and useful exercise. Works as a static and strengthens your body. You can play around and complicate it by requiring movement by jumping with your hands. You can also do push-ups after each shift. It's up to your imagination.

9. Exercise on the press

Jump onto the bars.
Raise your straight legs above the bar.
Move them apart so that they slightly extend beyond the bars.
Slowly lower your legs down.

Bars training program

Thanks to the versatility of the bars, we have a variety that will help to properly distribute the load on different muscles and lengthen your workouts. In principle, as in any other field, the training schedule on the uneven bars is approximately the same - daily or 3 to 1. The difference is that training on the uneven bars every day is strengthening, maintaining and a slight increase general tone. If you have a lot of free time and energy, you can do this workout on the uneven bars every day, and on some days some other one, up to the same muscles. This has a positive effect on overall fitness and discipline.

The order of the complex of exercises on the uneven bars is as follows:

Push-ups horizontal (15 times).
Standard press (10 times).
Bench press back (15 times).
Bench press with elbows to the side (10 times).
Shoulder press (12 times).
Bench press forward (8 times).
bench press reverse grip(7 times).
Walking on uneven bars with hands.

Rest between sets 70 seconds. It is advisable to perform the set twice, but it depends on your physical development. If it's difficult, then start with one. Climbing is the final exercise, which is recommended to be done at the end of a workout, not a circle. The press, which was described above, serves in order not to slow down the intensity. He is in this text just as an example. good exercise, which, although similar to , is still different. However, if you want to burn more calories, then instead of resting between circles, do this exercise.

Warm up well so as not to get injured.

For beginners in sports who are engaged on the uneven bars, you can try to perform only a standard bench press to get used to it.

For girls standard dips and abs are better, instead of deviations and grip changes.

Push-ups come first in order to more adapt the muscles to the next load, and not the joints. The most trivial, but important rule You train for yourself, not for someone else. This means that each repetition must be of high quality. Don't sag at the pace. Breathe. No need to hold your breath when performing complex tasks. This will destroy your body before you reach the end of the first round. AND . This technique will not only improve your performance during training, but also improve the result after it.

Conclusion

Bars are a unique projectile. With the help of them, you can pump everything that you want. Probably, only legs are impossible, but even here you can think of something. Don't limit yourself to pattern exercises. Training should not be focused on one muscle or even a group. Non-standard approach improve you comprehensively. You will be hardy and strong and not only in those things where you train.

Exercises on uneven bars in video format