There are many different types of simulators for training all parts of the body. Bars - one of the most accessible options, you can find these two crossbars in the next yard with a horizontal bar. If you train correctly in accordance with the scheme in accordance with the technique, you can swing all the muscles of the body, using only the bars.
What is facilitated by the training on the bars
Some athletes mistakenly believe that the projectile does not give much choice for exercises, that the main focus of training on the uneven bars is the triceps, but that's not all. If you change the angle of the body position, rearrange the hands, you will be able to train:
- back;
- biceps;
- chest;
- press;
- shoulders.
Exercises on the uneven bars - is not only push-ups, but also pull-ups, static options, combined approaches. As a rule, work is carried out with its own weight, which will help strengthen muscles, lose weight. If you need to gain weight, then you have to work with burdening. The effectiveness of training with this projectile is as high as when working in the gym, provided that the technique and regularity of training are observed. Such activities are good for men and girls.
The training program on the uneven bars
The choice of the training scheme depends on the goal you set( to lose weight, to pump up), the muscle group that needs to be worked on. For example, a guy wants to lose weight and at the same time to pump more shoulders. He will need to perform incomplete push-ups with an inclination at an intensive pace with a minimum gap between the approaches. The preparation of the training program should be approached individually, but most schemes include such exercises on the uneven bars:
- pushups with an emphasis on the triceps;
- pushups with an emphasis on the thoracic area;
- lifting feet for the press;
- parallel pulling;
- conventional pull-ups;
- static press training( corner).
Duration of classes, intensity, number of repetitions of approaches - all this affects the final result. Choose the training option you need, relying on the goal. Here are some recommendations for beginners that are needed for effective training:
- To lose weight. You should perform 10-12 repetitions in each approach, between them do not break more than 20 seconds. This will help you to keep the heart rate in the required range to accelerate the fat burning process. The complex should include at least 3-4 exercises, and the duration can not exceed 25-30 minutes.
- To strengthen the muscles and pump them up a little. It is necessary to engage in a more relaxed pace, rest can be up to 1 minute between approaches, which should be a minimum of 4-5 for each exercise. Repetition must be at least 15-18.You can use a small weighting.
- For strength training. In this case, we can not do without additional weight. Take a backpack and put heavy books, dumbbells( if there are houses) or something to get 6-7 kg extra weight. In the complex, choose 3-4 exercises, follow 3-4 approaches for 7-8 repetitions. Rest can be 1-2 minutes.
Technique exercises on uneven bars
To effectively work with this projectile( as with any other), it is important to follow the technique. The result of the training depends on how far your hands are standing, how you breathe. You can do it in the morning, in the afternoon or in the evening, the main thing is that you feel comfortable, and you were not too tired. In the absence of sufficient energy, there will be no benefit from training, muscle development will not occur. During the execution of the approach, you need to monitor the following points:
- position of hands and body;
- breathing;
- motion mechanics.
Push-ups on uneven bars
This is one of the simplest, most popular and effective exercises on uneven bars. It is easy to carry out for beginners( guys and girls), the technique is simple and straightforward. There are two main types of pushups that load different muscle groups:
Classic push-ups on the uneven bars:
- Jump on the projectile or use the stand to take the original position.
- Hands are parallel, the body is flat, legs can be slightly bent at the knees, keep your head straight, look ahead.
- Begin to bend your arms in the elbows by inhaling, dropping down. Keep the head still and the body slightly tilted forward.
- Lower until the shoulders are at the level of the projectile. Then rise again in a starting position on an exhalation.
- At the end point, the elbows should not be fully straightened, otherwise the load from the muscles will be moved to the joint and the efficiency will be lower. Always leave the elbow slightly bent.
- Girls do not always get to rise from the bottom. With this problem, you can only swing negative approaches: just go down slowly. Then again jump on the projectile and repeat lowering. Do this exercise option until the muscles are used and you have enough strength to lift up.
Push-ups with emphasis on the thoracic area:
- Take the position, as with normal push-ups from the floor. Put your feet and hands on the crossbeams.
- Start to press. Efficiency is enhanced by the fact that you can lower down. This stretches the muscles of the chest and loads them more. In the usual push-ups, this is what prevents the floor.
Pulling on uneven bars
Not quite a standard option on uneven bars, it's easier to work in this direction on the horizontal bar, but in the absence of the latter you can swing on uneven bars. Here, too, there are two options for performing: classical pull-ups and parallel grip. In the first case, use the crossbar as a horizontal bar. Bend your legs and perform any pull-ups: a wide, narrow, normal or reverse grip. In the second case, a parallel grip is used:
- Grasp the projectile with your hands, throw your feet on the crossbeams. You must hang on your hands.
- Do pull-up to the bars on exhalation. Try to use the muscles not the hands, but the back.
- Return to the starting point.
Workout on uneven bars
This sports equipment helps to pump a large number of muscle groups. If you use a comprehensive training program, then in one session you can load the triceps, chest, back, shoulders, and the press well. Below is an example for beginners for the first time. In the future, experienced athletes will need to replace some exercises. Exercise example:
- Push-ups are classic. The technique of exercise was described above. Do 3-4 sets of 10-12 repetitions. If you can do less, do not worry, do so much to feel the load. Push-ups for the chest. The technique was described above. Do 3-4 approaches with the same number of repetitions.
- Pulling up with a parallel grip.1-20 repetitions, 3-4 approaches.
- Raising the legs for the press. Take the starting position, as with push-ups of the classic. Straighten your hands completely, fix the body and slowly raise your straight legs in front of you. Should get a "corner", at the top point, try to stay for 2-3 seconds, then slowly( not dropping), lower them down. Repeat the movement 10-15 times. Enough of 2-3 approaches.