Exercises on the horizontal bar and uneven bars
You don't have to go to the gym to have a beautiful, muscular body. A sculpted torso and muscle strength can be developed with just two simple sports equipment - a horizontal bar and parallel bars, which are available to everyone. You can always work out in the fresh air - on the sports ground or school stadium. Exercising on the horizontal bar and parallel bars is a great alternative to a stuffy gym, especially during the warmer months.
Exercises on the horizontal bar and parallel bars for beginners
A set of physical exercises of varying complexity, performed on conventional horizontal bars and parallel bars, is the basis in the process of building strength, endurance and beauty. Any beginner is obliged to raise his level of physical fitness and strengthen the ligaments in order to continue to be able to perform more complex strength exercises. And without a foundation it will be almost impossible to do this.
Each workout begins with a warm-up, which is a prerequisite before doing exercises on sports equipment. You must first thoroughly warm up all the muscles. After warming up, you can already move on to pull-ups or push-ups on horizontal bars and uneven bars.
Before embarking on a more serious training program, beginners need to learn simple pull-ups on the horizontal bar. This is one of the most versatile exercises that builds a lot of muscle. Moreover, lifting your weight is not so easy.
The set of exercises on the horizontal bar and parallel bars for beginners is quite simple. It should be done three times a week, every other day, to give the muscles rest. At first, you should not get carried away, since at first the body will hurt a lot. You should learn to pull yourself up with a straight grip, when the hands are slightly wider than shoulder width.
First, free hanging is done for a while. This exercise develops endurance, trains muscles, and stretches tendons. Then you can already start incomplete pull-ups. In this case, from the hanging position, you need to stretch upward without jerking. The end result is to lift your chin above the bar. When you have already managed to overcome the crossbar, you can begin to gradually increase the number of pull-ups.
Dips are classics of the school curriculum and a basic exercise for triceps. When performing push-ups, you need to try not to swing and observe the breathing rule: inhale to lower, exhale to rise. At first, these exercises should be performed in 3-4 sets of 5-10 pull-ups or push-ups. In the future, you can increase the number of approaches.
Exercises on the horizontal bar and uneven bars for relief
Exercises on shells develop almost all muscle groups well, since work is carried out with their own weight. By performing exercises on the horizontal bar and uneven bars for relief, you can achieve significant development of the muscles of the shoulder girdle, biceps, back muscles and pectoral muscles. The technique for performing these exercises is simple and accessible to everyone. In this case, you must follow a few simple rules:
- The first rule is to warm up your muscles well to avoid injury;
- The second rule is not to make sudden movements and perform all exercises using muscle strength, not inertia;
- The third rule is to carefully monitor the technique of execution, since during training the joints are under great stress and, if performed incorrectly, can be injured.
Each exercise on sports equipment for relief should be performed at least 10 approaches, rest for no more than two minutes and preferably on your feet, change grips and grips more often. For greater effect, each workout should be finished with abdominal exercises.
Weight training is a classic and simple way of strength training. Therefore, even experienced athletes do not neglect them. It is better to perform pull-ups and push-ups at the beginning of the workout, then the back muscles and biceps will get tired, and it will be difficult to perform these exercises correctly.
Exercises on the horizontal bar and parallel bars for weight
Large muscle mass can be gained not only with the barbell, but also by performing exercises on the horizontal bar and parallel bars. The main thing is to train correctly. You can do a significant number of approaches, but in order to start growing muscle mass, you need to work out with additional weight.
Additional weight can be a backpack filled with barbell pancakes, bricks or dumbbells tied to a belt. That is, anything that has weight and fits comfortably on the body. It is important that exercises on the horizontal bar and parallel bars are performed regularly, every other day. The break day is needed so that the muscles have a rest, since it is at this time that their growth occurs.
Each new exercise on the apparatus should be performed in 3-4 approaches, doing about ten repetitions in each approach. Over time, you can increase the number of repetitions in the approach to fifteen. During pull-ups on the horizontal bar, do not forget about changing the grips. The fact is that when pulling up with the upper grip, the triceps work mainly, and the lower grip - the biceps. By changing the grips, you can get more muscles to work. Exercise on the uneven bars also helps develop your back, pectoral and triceps muscles and build muscle.
Bars and horizontal bars are a great tool for developing muscle mass throughout the body. However, when doing exercises on sports equipment, do not forget about a balanced diet, eat more foods containing protein, as well as vegetables and fruits.
Found a mistake in the text? Select it and press Ctrl + Enter.
