Greetings, dear readers of the blog site. Considering how many different trainings we have already had together, without a shadow of understatement you can be considered quite experienced athletes. One thing - only if you strictly adhere to the instructions, follow the recommendations and, of course, are not lazy. However, there will certainly be those who have recently discovered bodybuilding for themselves and, perhaps, it was today that they first looked into our virtual gym. I hope no one will mind if we hold a lesson for newcomers today, especially since the uneven bars training program that I want to bring to your attention today, believe me, is worthy of the attention of both novice athletes, athletes, and already experienced bodybuilders.
Now we do not linger, especially the new ones, and we all go out into the street, to the nearest sports ground to warm up before training.
Where to begin
Start, as always, with a good warm-up. After that, let's go to the bars together and figure out what's what here. Take a close look at the trainer. Firstly, both crossbars must be at the same height, located clearly horizontally. Secondly, the bars should in no case stagger. If you do not find 100% compliance with these minimum requirements, look for another projectile. But if everything is in order, then we can talk about doing the exercises.
Being engaged on the uneven bars, in addition to working on many muscle groups, you can also focus on both the relief and the relief. In the first case, push-ups should be slow and smooth, especially the descent. Thus, you increase the volume of your muscle mass.
For relief, exercises are performed as quickly as possible, but not jerkily. However, since today we decided to conduct a workout for beginner athletes striving for a beautiful, muscular body, I strongly recommend starting with a set of muscle mass. Only after your muscles have gained, in your opinion, desired shape, you can already do the beauty of the contours, that is, the relief.
Incidentally, for the most effective workout you just need a video course" Street Bodybuilding Workout", which will help you build a cool training program in order to build powerful relief muscles in the shortest possible time.
So, I hope we have dotted the “i”, and if you have no questions, then I propose to go directly to the exercises.
How to do push-ups on the uneven bars
The bars are an excellent simulator for the muscles of the chest, shoulder girdle and hands. But, at the same time, with push-ups on the uneven bars, both the press and, and even the legs work. Depending on the execution technique, you can focus on one or another group. On this I propose to finish with the theory and move on to practice.
How to get on the uneven bars? Good and, most importantly, the right question. Of course, you have to start with this, because it is very important to keep your balance, and not hang out in the wind - this way you will only earn sprains and other unpleasant injuries for yourself. So, stand along the crossbars, grab them and, pushing off the ground with your feet, go out on straight arms. It turns out to keep exactly, without hesitation?
Now carefully, smoothly jump to the ground. The longer you train, the more access to the uneven bars should occur due to the muscles of the arms and shoulder girdle.
Well, let's move on to push-ups, shall we? We go out on the bars. Bend your knees about 90 degrees and cross them. This position will give you stability. Let's start with the triceps. Leaning forward a little, while inhaling, bend your elbows also 90 degrees. It is important not to part them to the sides, but to keep them pressed to the body as much as possible. Now on the exhale we unbend. Feel the load? And the warmth in the triceps? So we are doing everything right.
If you want to work on, then you need to go lower, but there is an angle in the elbow joint at the bottom point should be about 30o. Do not hesitate, you will immediately feel the work of the muscles on which you are working, performing this or that exercise.
Training program
If you are serious, then so that your workouts are not chaotic, I suggest doing the next 20 weeks according to the program. Believe me, those figures that you see in the table are a reality that is within reach of you.
Make sure that all actions are performed correctly. Firstly, avoid sudden movements, and secondly, at the top point, the arms should be completely straight. Breaks between sets should not exceed 2 minutes.
To consolidate and improve the result, use dumbbells. Firstly, after the bars, you can finish off the shoulders with them. Secondly, when training triceps on the uneven bars, it is advisable to simultaneously turn your attention to the biceps. Here, as we already know, dumbbells are indispensable. And thirdly, if the loads own weight It seems to you that it’s not enough, then dumbbells can also be useful here, acting as weighting agents.
Of course, there are many more various exercises on bars aimed at different groups muscles. At this stage, I would advise you more. This is the simplest exercise, the implementation of which will not require any special skills from you: standing on straight arms on the crossbars, raise straight legs. But start doing this only after you confidently keep your balance on the simulator. Although there are countless options for performing this training.
Fulfilling all these conditions as we agreed, you will very soon feel the result, and after a while, at about the 20th week, or maybe earlier, looking in the mirror, you will think: “Damn, why did I pass by all the time before sports ground?!" And you will be right! Go in for sports, take care of your health, and also get a pair of dumbbells. We will need them at almost every workout. See you!
Circuit training of pull-ups and push-ups
We rummaged through the entire Internet and did the almost impossible - we found the recommended
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
Regular push-ups - 4 sets of MAX reps with a rest of 2 minutes
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 -
First round:
5 pull ups neutral grip
20 push-ups from the floor
Second round:
5 pull ups wide grip
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
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.
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, on the same level with elbow joint.
3. Then just as slowly, without jerking, return to the starting 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 up chest to the crossbar.
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 starting position 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
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, uneven bars are needed not only for boys, but also for girls - this will help you look feminine, maintain a toned figure at 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 off excess fat. It doesn't have to be under the guidance of a coach. You can choose the program yourself.
For maximum efficiency, a few simple rules should be adopted:
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, which will be discussed later), so that 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 activities have this disadvantage.
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. Day 1 - active loads, the next - rest.
During rest, active growth occurs muscle tissue. Then you can complicate the circuit by making several training days contract. Important for maintaining tone daily workouts small intensity. They will not 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, hands, 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 with a 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. Knowledge 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 exercises for stretching the arms are stretching the straight arm to the opposite shoulder and placing 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 muscle groups (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 you adapt to physical activity will 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 overweight and create the perfect 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. It helps to deal with the consequences seated image life, and excess 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. In the initial stages of classes, it will be difficult to raise your legs to desired height, but you need to 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 are mastered ( reverse twist).
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 simplified version 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.
A daily complex for beginners can 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 build muscle mass, you need intense exercise. 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 correct technique 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, average level- up to 25 times, expert - 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.
