Three-day training run and uneven bars. Combining running and strength training the right way

» a large number professional athletes and beginners. And if everything is very clear with running, since almost everyone knows about its technique and basic rules, then special attention should be paid to the uneven bars and the horizontal bar.

Basic rules for classes

If professional gymnasts and athletes know everything, then it is important to know everything about the bars and horizontal bars, so that in the future avoid unpleasant injuries:

1. Before data lessons sports equipment necessarily holding, which should consist of a light jog and training sessions aimed at muscle stretching.
2. Avoid sudden movements that could injure muscle tissues. All exercises must be done smoothly and neatly.
3. In the process of training, it is important to strictly follow and compliance with the rules exercise techniques, which eliminates the risk of injury, as well as significantly improve the result of training.

Sequence of lessons

The training program consists of 3 parts. Should be done in one day. First day:

1. Pull-ups:

• training for the development of the spinal, shoulder and biceps muscles. 3 approaches are done;
• the first time approach is done with starting position hands at a wide distance, the second - medium, the third - narrow.

2. Push-ups:

• pectoral, triceps muscles are involved, as well as shoulder girdle. Also, 3 approaches are performed;
• the approach performed for the first time is done with the initial position of the hands at a wide distance, the second - with throwing lower extremities to elevated places, the third - with the union of the palms.

3. Press:

• knee lifting hanging position on the crossbar;

For the second day the program will be as follows:

1. Push-ups on the rings

With the involvement of the pectoral triceps muscles. 3 approaches are done on the traditional type of bars, located in a parallel position.

2. Jumping

Warm-up of the lower extremities.

3. Press:

• knee lifting in a hanging position on the crossbar;
• lifting the body lying position or a hook on the rings.

The third day workouts can be built like this:

1. Running

Observed average speed. The initial distance can be equal to .

2. Press

Similar execution technique with the previous days.

Video. Running and horizontal bar

Training on the horizontal bar and uneven bars is one of the most accessible and favorite among professional athletes and connoisseurs of active healthy lifestyle life. With the help of these shells, you can give the muscles the right level of load, pump up the triceps, chest, biceps, back, hips, legs.

Thanks to regular classes according to the program for training on the horizontal bar and parallel bars, excess fat reserves will go away, the mood will rise, and the physique will look like the figure of a real athlete. And the opportunity to exercise for free and at any time on the horizontal bar and uneven bars turned training into an excellent alternative to the gym.

It may seem inexperienced that on the horizontal bar you can only pull yourself up, and on the simulator the bars can do push-ups. But in practice, everything is more exciting, because the exercises on these shells can be done in a variety of ways. And load like individual groups muscles and the whole body.

To start need to learn the grip, which are also used on the horizontal bar and uneven bars.

The main types of grips on the horizontal bar include:

• Straight(palms pointing away from you);
• Reverse th (palms turned to the face);
• Mixed(a combination of direct and reverse at the same time).
• Parallel(you need to do it at the same time, on two shells located close to each other, the palms look inward);
• Wide(the distance between the hands is 0.5-0.8 meters);
• Average(hands shoulder width apart);
• Narrow(as close as possible to each other).

Pulling up with a wide grip is important to load the back muscles. With a narrow and medium grip, the muscles on the chest and arms are actively involved.

Classes on a thick crossbar increase the complexity of classes, increase the cost of strength and energy.

Train all year round - buy equipment for home:

Rules for training on horizontal bars and parallel bars

Before starting classes on the uneven bars and horizontal bar training program, it is important to do a good warm-up for the whole body. You can go for a run, stretch your muscles. Each exercise must be performed carefully and smoothly, correctly. This will reduce the chance of injury and increase the effectiveness of your workout.

Avoid sudden movements, they can hurt.

At first need to exercise 3-4 times a week and alternate classes on the uneven bars and the horizontal bar with cardio loads. The two workouts should be "deload" workouts to give the body the rest and recovery time it needs.

Muscle Growth Exercises

To improve the relief of the body, it is necessary to combine training on the uneven bars and horizontal bars with lifting the barbell in the bench press. When you can do the exercises easily, you can increase the load by adding weight to the bar. To do this, add a couple of kilograms, put weights on your belt and legs.

For good muscle building, you need to train regularly and according to the regimen.

To create a training program on the horizontal bar and uneven bars, decide how many times a week you will train. If you practice 4 times a week, the first and second days of training should be intense mi. Devote the third day to rest. And then repeat all over again.

First day

Push ups:

• from the floor with an average grip;
• feet on the bench medium grip;
• wide grip from the floor, feet on a high bench;
• on the bars.

Hanging on the crossbar: straight legs raised to the head.

Second day

Pull-ups:

• behind the head, wide grip;
• wide grip to the chest;
• medium grip;
• narrow grip;
• parallel grip.

Hanging on the horizontal bar: straight legs rise to the head.

Repeat exercises as much as possible physical form. When the capabilities of the body increase, you can more repeat load, and the number of approaches should be increased for each exercise.

Quad workout on the horizontal bar and uneven bars it differs from the two-time one, because it has no break A. The first two days you need to work out 1 circle of the program, then repeat the circle. Then need a break for one day(recovery).

Relief exercises

For body relief, a certain system is suitable, designed for 4 workouts per week. Two days of training, a break of one day and again two days in a row of classes. Then you can rest for two days. Every time you need to increase the number of repetitions and approaches.

First day

• pull-ups: wide grip, wide grip behind the head;
• push-ups: on uneven bars, wide grip from the floor;
• vis: raise straight legs to the head;
• bar press.

Second day

• push-ups from the floor, medium grip, and then from the floor, feet on the bench;
• lying on your back, raising two legs at the same time;
• twisting on the horizontal bar;
• hang on the bar, raise your legs to your head.

The third day

• pull-ups: on the crossbar, reverse grip;
• palms to the face, narrow grip.
• push-ups: on uneven bars, from the floor with an average grip.
• hanging on the horizontal bar, raise your knees and then on the uneven bars, raising straight legs.

Fourth day

• push-ups: from the floor and from the floor, legs on the bench;
• hanging with legs raised to a right angle;
• press on the floor;
• horizontal bar: twisting.

How to do push-ups?

Bars are an excellent trainer for the chest, arms and shoulders. And the implementation of the program of push-ups on the uneven bars involves abs, back and legs. True, the level of load depends on the technique of performing exercises.

At the beginning of the development of simulators, the horizontal bar and bars are important keep balance and not "dangle". Otherwise, you risk sprains and injuries. Standing along the crossbars, push off the ground with your feet, then grab the bars with your straight arms. Stay straight. Jump down smoothly. On the uneven bars you need to go out at the expense of the arms and shoulders.

Push-ups are important. Bend your knees (to a right angle), then cross them (as shown in the photo above). This will add stability. Lean slightly forward, while exhaling, bend your elbows to a right angle. Do not spread your arms to the sides, the elbows should be pressed to the body as much as possible.

On the exhale, straighten up. If you feel warmth in your triceps, you are doing everything right..

For elaboration pectoral muscles, go down below. But the angle at the elbow should be about 30 degrees. At first, it is better to refuse such complication. And when the body will be easy to do the initial version of the exercise, move on to the complicated version.

The break between sets should be up to 2 minutes.

Bars training program

From the first day of classes, the uneven bars training program will help you. Need to follow the program for three months. Then you can add new exercises, use the horizontal bar and the bars for the press, or complicate the already familiar exercises.

week no.	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20
Approach 1	10	15	20	25	30	35	40	40	45	45	50	50	55	60	60	65	65	70	70	70
Approach 2	5	15	20	25	30	30	35	40	40	45	45	50	50	55	60	60	60	60	65	65
Approach 3	5	10	15	20	25	20	30	30	30	30	30	35	35	40	45	45	45	45	50	50
Approach 4	3	5	15	15	18	20	20	20	20	25	25	25	25	25	30	35	35	35	35	40
Approach 5	2	5	10	12	12	15	15	15	15	18	18	20	20	20	20	20	20	20	25	25
Total	25	50	80	97	115	125	140	145	150	163	168	180	185	195	210	220	220	225	235	240

The horizontal bar training program

The training program on the horizontal bar and parallel bars will allow you to quickly gain an athletic physique. After 2-3 weeks, the first positive changes will be noticeable.

To get the most benefit, be sure to let your body rest. Even if it seems that the body will do without a break, treat yourself to a vacation for a day. And to get best result use the training program on the horizontal bar and bars. It will help you easily get into the right rhythm. As a result, you will achieve excellent success.

Additional power training especially useful for people who started running already in adulthood and had not led an active lifestyle before. Regular strength exercises help eliminate the imbalance that occurs in the muscles due to the monotonous running load, and work out weaknesses.

Running workouts develop the cardiovascular system, the heart does more work with less effort, and the blood runs through the veins faster, which means that the muscles are better supplied with oxygen and the efficiency of the workout increases. Strength training builds muscles and makes us stronger. Runners add them to their training plans to get stronger. Weightlifters run in order to become more enduring and to cut down, as running helps them get rid of belly fat.

In order for strength training not to tire, but, on the contrary, to complement and make us stronger, we need to correctly compose training plan. Latest research held in Australia will suggest a training schedule that will make you stronger and faster.

During the experiment, 15 runners with a very wide scale of weekly mileage performed additionally various strength training in three variants:

• one high intensity workout for the whole body;
• one high-intensity workout for legs only;
• one low intensity workout for the whole body.

Six hours after each workout, they were tested on a treadmill: 10 minutes at an easy warm-up pace (70% of TRL), followed by another 10 minutes at a moderate pace (90% of TRL), and then as much as they could on power at 110% of the threshold pace. The same test was carried out before the start of the study to determine the participants' abilities while they were not yet tired. The results were considered reference, that is, the data obtained during the experiment were compared with this very first test.

High-intensity full-body training had an effect on the runner's slowdown in the very last stretch running test when it was necessary to run at the maximum level of their capabilities. Benchmark averages are five minutes at 110 percent power. After each of the high-intensity strength training sessions, the time was reduced by almost one minute. That is, the ability of runners to maintain a high pace after such training was significantly reduced.

Dr. Kenji Doma, a senior researcher at James Cook University, believes that thanks to these tests, he can give practical advice to combine strength training with running training, which will help runners achieve optimal results in their training.

Firstly, and this is obvious, Doma advises not to plan serious races within a day after strength training. The minimum break time, according to the data obtained during the study, is six hours.

Secondly, strength training does not have a negative effect on running at an average pace. That is, you can safely combine strength training with your standard runs at an average pace. On the days of such training, it is advisable to make your schedule so that first there is running, and then strength training. Ideal: Run in the morning, and in the evening do lower body strength training or moderate intensity strength training.

Knowing all this, you can draw up an optimal training plan. Many trainers recommend alternating heavy and light workouts.

What type of training do you prefer? Have you ever wondered what an ingrained stereotype running training not for the "siloviki" - just a myth? But in order for these two types of training to give an effect, you just need to combine them correctly.

Running training should be alternated with strength training, especially for those who started training already at a conscious age. This type of load can eliminate the disadvantages of strength training - to involve muscle groups that do not “work” when running.

Big job of cardio-vascular system with minimal effort, which is why the efficiency of training only increases - the result of constant running loads. What makes this happen? Strength training is aimed at “building” the body (muscles), and running is aimed at increasing endurance. A huge plus of the aforementioned type is that it has a beneficial effect on weight loss. Weightlifters note that running reduces the number of centimeters in the waist. If you have just begun to develop as an athlete, during the “drying” period, he will be simply irreplaceable.

A properly drawn up training schedule is the key to the success of combining the two, it would seem, completely different types workouts. Confirmation of these words is an experiment that took place not so long ago in Australia, which only confirmed the conclusions that this training tandem gives obvious results.

The experimental group consisted of 15 people professionally involved in running, who included in their schedule daily activities also power complexes. General high-intensity leg workouts and low-intensity general workouts are the categories into which supplemental loads have been categorized.

All participants in the study were measured 5-6 hours after training. Conclusions were drawn:

- do not plan responsible races earlier than 24 hours after strength training. Adequate break time should be at least a day;

- strength training, taking place at a moderate pace, will not affect the quality of the run;

- it is better to allocate time in such a way that running falls on the first half of the day, and strength training, of medium intensity, or on the lower body, in the second.

Running is contraindicated if your training is aimed at gaining muscle mass. The process of muscle growth requires a balance between exercise and rest, and this is only possible if the run is in moderation and without acceleration.

But it is still worth remembering that it is necessary to include the time / days in which the body will be in a state of “rest” in your training calendar. Training and rest must also be balanced, as, in fact, the process of consumed and expended calories.

The positive dynamics of the final results, noted by the athletes, gives every reason to say that spending time on the treadmill, with correct formation scheduling only contributes to success.

To the question I want to swing every day (horizontal bar and bars) + swing with collapsible dumbbells at home + run often. How to combine? given by the author The Prodigy the best answer is Dude, what a mass there is .... every day you exhaust yourself like that .... there will never be any mass like that! So listen to the CCM, you should practice only three days a week, a maximum of 4! Well, if at all there was an awl in every place, then you can work out 6 days a week .... But how, you can pump a certain muscle group only once a week! That is, if you pulled yourself narrow on Monday reverse grip, then it was your biceps that worked and the next day if you start pumping your biceps with dumbbells, then there will be no sense in such a sport at all! It is better to combine, for example, pull-ups with a reverse grip and dumbbells for biceps .... And that's it, for one day this is enough. 4 approaches both there and there! And so every day only pump one muscle group ... You can only pump the press every day! And try to set up your classes so that your biceps work only once a week, that is, do not pull yourself up this week! There are also antagonist muscles in the biceps this is the triceps, in the pectorals this is the back, in the quadriceps of the leg this is the biceps of the leg and. etc. This must also be taken into account, because if you pump the biceps, then the triceps work, but weakly, but now it will also need 2-3 days of recovery! This means that if you pumped biceps on Monday, then triceps (and these are bars and push-ups) can now be done no earlier than Thursday! breathe better for more, the muscles only grow at this time and at night, that is, sleep more! and eat like an elephant, or better like two, and even better like your mother-in-law) and run only in the morning before breakfast ... these activities will be useful) as long as you have enough information, study and apply)
Source: KMS himself

Answer from Kid Rapper[expert]
super idea for 25 years running half an hour is not enough
Here is your routine...
P-Running at 5 am rise for at least an hour
V-Bars 30 35 15 15 15 20 10 15 5 break between sets no more than half an hour (do not run)
S-Running at 6 am for half an hour
Ch-Horizontal bar 25 10 10 15 12 7 15 9 (the last one you can)
P-Running rise at 5 in the morning for an hour and a half run
C-Dumbbells did not write how many times what weight you do.
B-Run wake up at 4am 2 hours run

Answer from student[newbie]
It would be better for you to learn about nutrition, and the load (personally, it seems to me) is the main thing that would be ...

Answer from Vladislav Komkov[newbie]
The essence of your question is that you want to type muscle mass and be slim, fit and pumped up ... I can tell you that in order to achieve this you must (One of the most important points for gaining mass) eat right !! ! Here is a meal plan for you: breakfast: 2-3 eggs and 200 grams of oatmeal, an hour after this meal you eat 1 banana .... 2 hours after you eat a banana you eat 1 Apple and 200 gr. Chicken, after another 2-2.5 hours, eat 150 grams of rice (preferably brown, because it’s the most for gaining mass) or buckwheat and 200 grams of chicken or meat, then after another 2 hours, by my standards it’s 20:00 you eat 200 grams of fish and at 22:00 you eat 200 grams of cottage cheese .... This is ideally so that the mass grows, but in general the most important thing is that the food is rich in protein, eat meat and it will grow on your body 🙂 and not under any excuse not to skip meals. As for training, horizontal bars are not iron, so do it every day, but it’s better to stop running, because running consumes calories, and in order to build muscle you need to save them, so to speak)

Answer from Alex[guru]
go to the gym, make a base in a day there will be a mass!

Answer from Artyom Tereshchenko[active]
one street workout
go to the hall. All

Answer from Baby[active]
a set of muscle mass will help special nutrition, and a rocking chair. 100% proven fact!! ! horizontal bar and bars, first of all, to put yourself in order, and increase endurance IMHO! you would special nutrition, and in a rocking chair 3 times a week, + a gainer - (I’ll make a reservation right away, these are not steroids, these are not anabolics, this is an addition to the nutrition of bodybuilders, or for gaining mass!) Watch and listen to the advice of Denis Borisov more often, on YouTube, or Yuri Spasokukotsky, also Den Seminihin, also on YouTube.

Answer from Jason Mercier[guru]
Yes, no matter how, there is no bodybuilding here, only physical education. Therefore, firstly, every day, and secondly, at home and on all sorts of turnstiles, which are only muscle tone give.

Answer from Teropiti[active]
1. If you want to gain muscle mass, then first of all, adjust nutrition. You should eat at least 1.5 more calories than you spend.
2. Quit running for a while. Running is a cardio exercise, and because of it, not only fat is burned, but also muscles. Don't worry about the fact that you can get fat, fat is burned much easier than it seems.
3. Here I read briefly above, they say you can’t pump up outside the house. This is not true, there is a book "Home training maximum freedom", it is just about how to swing at home. Here you can find out more -