What exercises to do on the uneven bars. Training programs for training on the uneven bars

Some are very biased towards training on the uneven bars, calling the fans of these harsh, but simple as a stick, shells "turnstiles". Probably, this is because not everyone will be able to show themselves well done on the uneven bars.

In fact, the bars are one of the most ingenious creations of man. There are bars in almost every yard, and if not, then you can equip them at home and calmly swing and improve your body without paying for going to the gym. Of course, not all muscle groups can be pumped on the uneven bars (definitely not the legs), but everything above the waist acquires a natural Stethem-like beauty and power. Of course, if you do not exclude other shells and proper nutrition.

Here are 6 must-have exercises on uneven bars, after which you will not be afraid of anything in your life.

1. Push-ups

Here you need skill-training, otherwise already at the initial stage you can beautifully slide off the horizontal bar right on your face. native land. But it's worth a try, because nothing trains the triceps like this exercise.

1. So, you need to take the position of emphasis on the uneven bars on straight arms.
2. Slowly, without too much fuss, bend your arms at the elbows, lowering until then, at the same level with the elbow joint.
3. Then just as slowly, without jerking, return to initial position.

Most importantly, while doing this exercise, press your elbows to your body, and tilt your body back slightly. In no case do not work with weights, otherwise there is a high risk of injuring the ligaments. In any case, never do this for the first two sets.

2. Diagonal push-ups

In this exercise, you need to slightly swap the legs and arms. Simply put, it must be performed strictly upside down.

1. So, put your palms on the ground a little wider than your shoulders, and put your straight legs on the bars: one leg on one crossbar, the other on the other.
2. Make sure that the body is in a single line with the legs. No need to raise the pelvis and bend the knees. Even if you stand diagonally to the floor, there is nothing wrong with that.
3. Everything is very simple - bend your arms at the elbows, as close as possible to face the floor.
4. Return to straight arms and repeat all over again.

You can do exactly the same diagonal push-ups. In this case, for each repetition, the emphasis is placed first on one edge, and then on the other. The stop point forms, as it were, a straight line with the leg, keep this in mind.

3. Twisting in the hang

Another exercise to perform upside down. Who said that twisting can not be performed on the uneven bars? Stop communicating with this person, for he is your enemy. The main thing is to do everything qualitatively and without risk to life.

1. Throw your legs on one crossbar of the bars and hook them on the second so that one crossbar passes under the knees and the second above the ankles.
2. Hands behind the head, elbows to the sides. Pull your chest up to the bar.

Remember that this exercise should not be done for too long, otherwise you will get hit. The exercise itself is noticeably more complicated than usual, because not only the work of the muscles, but also your position affects here. Upside down, everything seems more complicated.

4. Lifting straight lines with a turn

An exercise in the style of "one fell swoop of two birds with one stone." Here you are the same good load on the hands and on the press. However, we must warn you that this exercise is much more difficult than it might seem at first glance.

1. Stand on straight arms, bringing your legs slightly bent at the knees slightly forward.
2. Gently raise your legs above the bars. The slower the better.
3. Now, without lowering your legs, turn first to the right and then to the left.
4. After that, return to the starting position, lowering your legs down. Then repeat.

5. Jumping on the hands

The exercise is as simple as it might seem. Nothing supernatural, just jumping on your hands. However, before doing this, make sure that the projectile does not fall apart under you.

1. Stand on straight arms.
2. Trying to help yourself with your legs and not bend your arms too much at the elbows, jump on your arms as high as possible.
3. If you are doing an exercise on long street bars, then you can “jump” along the length of the bar from one end to the other.

Try not to do the exercise on its last legs, because during its implementation it is very easy to cripple.

6. Back push-ups

The same, however, the load falls on the back muscles. Very effective exercise for those who want to pump evenly.

1. Stand with straight arms on the bars, turning your back to the bars.
2. In the starting position, the arms should be slightly bent at the elbows.
3. Bend your arms and go as low as possible, trying to touch the limit of your strength.
4. Return to starting position and repeat.

On the uneven bars, as in any intensive work with the projectile, the hands are especially affected. If you practice especially diligently, you can rub your hands into dust, down to hanging bloody scabs and calluses, with which Satan himself can be embarrassed. Therefore, normal people always wear gloves.
With fingers, without fingers, blue, red - you choose, but if you want good ones - take

There is no exercise better than dips for those who want to increase the volume of triceps, increase endurance 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 rear surface 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 the different nuances, which we will talk about a little later, pectoral muscles can take on a greater or lesser part 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. Lift and vertical hold own weight it is impossible without the active participation of stabilizing muscles, so fooling around while the triceps and deltas are working hard will not work for them.

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 great 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 reaching aerobatics, you have to learn 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!

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 the house:

Rules for training on horizontal bars and uneven 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 a great exercise machine 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 "dangling". 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..

To work out the pectoral muscles, go lower. 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.

week no.	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20
Approach 1	6	7	8	8	9	10	10	11	12	12	13	14	14	15	16	16	17	18	18	19
Approach 2	5	6	6	7	7	7	8	8	8	9	9	9	10	10	10	11	11	11	12	12
Approach 3	5	5	5	5	6	6	6	7	7	7	8	8	8	9	9	9	10	10	10	11
Approach 4	4	4	5	5	5	6	6	6	7	7	7	8	8	8	9	9	9	10	10	10
Approach 5	3	4	4	5	5	5	6	6	6	7	7	7	8	8	8	9	9	9	10	10
Total	23	26	28	30	32	34	36	38	40	42	44	46	48	50	52	54	56	58	60	60

The program on the horizontal bar and uneven bars is simple. Even if you are low physical training, you can master the exercises in a couple of weeks. At first, the muscles will be very sore, so it is better to avoid heavy loads. But in a month daily exercise you will boldly engage in a training program on the horizontal bar and parallel bars.

Circuit training of pull-ups and push-ups
We rummaged through the entire Internet and did the almost impossible - we found the recommended training program for those who are just starting to work out on horizontal bars and parallel bars:

Pull-ups narrow grip(upper or lower) - 1-3 sets of 5-10 reps
Dips - 1-3 sets of 10 reps
Diamond push-ups - 1-3 sets of 10-15 reps
Squats (feet together) - 1-3 sets of 20 reps

Chest-focused workout

Elevated Feet Pushups - 4 sets of MAX reps with 2 minutes rest
Push-ups from the bench
Regular push-ups - 4 sets of MAX reps with a rest of 2 minutes
Push-ups from the bench - 4 sets of MAX reps with 2 minutes rest
Calf raises - 4 sets of MAX reps with 1 minute rest

P.S. Yes, the last exercise in his program is calf raises, we were not mistaken.

workout program for everything muscle groups(FULL BODY)

The author of this program is Chris Karlsson, who gained fame through his channel Calisthenics & Weight Training. He combined all the basic basic exercises into one scheme:

Australian pull-ups (the bar stretches to chest level) - 3-5 sets of 15-20 reps
Push-ups from the floor - 2-3 sets of 15-20 reps
Squats - 2-3 sets of 15-20 reps
Lunges - 2-3 sets of 10 reps (each leg!)
Rises on socks - 2-3 sets of 15-20 repetitions (alternately) or 10 in a row for each
Peak push-ups - 2-3 sets of 10 reps
High Australian pull-ups (shoulder bar pull) - 2-3 sets of 10-15 reps
Twisting or lifting the knees to the chest in the hang - 2-3 sets of 10-15 reps
Plank - 3-5 sets max

Rest between sets and exercises - from 30 seconds to 3 minutes depending on your level, choose in such a way that you complete all exercises in good quality but to be hard.

Circuit training on the horizontal bar

The scheme, which consists entirely of basic exercises, from the legendary Czech street athlete - . All exercises are performed in a circle with no rest in between.

First round:

5 pull ups neutral grip

20 push-ups from the floor

Second round:

5 wide grip pull-ups
10 leg raises to the bar
15 diamond push ups
10 jump squats

Rest before the next circle - 4 minutes.

Third round:

5 shoulder-width pull-ups
13 leg raises in emphasis on the uneven bars (to the side, in front of you, to the side, in front of you, etc.)
20 push-ups from the floor with wide staging hands
10 jump squats

Rest before the next circle - 4 minutes.

Fourth round:

5 underhand pull-ups
10 leg raises in front of you in emphasis on the uneven bars
20 push-ups from the floor
10 jump squats

Back workout on horizontal bars

Basic training

Doppelgänger of Conor McGregor, Kazakh turnstile Islam Badurgov, from time to time pleases its fans with the publication of good training programs for beginners. We decided to present one of them in this article:

Pull-ups from above - 4 sets of 5-10 reps
Neutral grip pull-ups - 4 sets of 5-10 reps
Push-ups on uneven bars - 4 sets of 5-10 reps
Diamond push-ups from the floor - 5-10 times
Push-ups from the floor narrow setting hands - 5-10 times
Push-ups from the floor with hands shoulder-width apart - 5-10 times
Push-ups from the floor with a wide setting of hands - 5-10 times

Evening weave

Program from for everyone who comes home late after work and who has very little time to work out. Nothing pretentious and complicated, only the base - pull-ups on the crossbar and push-ups on the uneven bars (if the level does not allow yet, then push-ups from the floor).

The name of the program exactly reflects its content - in the evening you will need to do 100 repetitions (100 on the horizontal bar and 100 on the uneven bars) according to the scheme - 10 pull-ups, 10 dips, 1-3 minutes rest, repeat. Strength is in simplicity! And as strength grows, try to reduce the rest time between sets to 1 minute.

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

First acquaintance with the projectile

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

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

Development of the pectoral muscles

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

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

A set of workouts for the pectoral muscles

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

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

Hands - bazookas

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

Good triceps workout

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

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

No life!

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

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

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

controversial issue

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

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

In static exercises - all the power

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

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

Finally

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