Professional athletes will agree that at the dawn of their sports career, push-ups on the uneven bars were distrustful. In youth, work with one's own body was evaluated negatively, exercises with dumbbells and a barbell were a priority. Only after a short period of time does any athlete independently come to an understanding of how demanded push-ups are in demand in professional sports. Muscles no matter what part of the body we consider, they can all be developed by exercises on this simulator.
The beginning of a great journey
From the very childhood, teachers are forced to do warm-ups and all kinds of exercises in physical education classes, which sometimes seem completely unnecessary for an adult. By graduation, the list of exercises is significantly reduced. There remains a horizontal bar, bars, push-ups, press and running, which most high school students perform without thinking about the difficulty. So for an adult, before starting such an exercise as push-ups on the uneven bars, no matter what muscle you do, you need to create favorable conditions for the growth of muscle tissue, prepare the body for the stress that it will receive in the first days of training. As for any exercise in sports, three things are important for working on the parallel bars:
- Properly performed workout. In order not to damage the muscles, they must be warmed up well and stretched.
- The correct technique. It will not only prevent damage to the body, but also allow you to develop and build up the muscles of the body, performing the correct exercise.
- Motivation. Without it, there would not be a single result in sports. Motivation makes an athlete to be higher, faster and stronger.
Where to begin
You should always start with simple exercises that not only warm up, but also develop the basic muscles of the torso. You need to figure out which ones to do in order to start push-ups on the uneven bars in two weeks. What muscles should first be emphasized on are the muscles of the shoulder joint, because it is easily amenable to injury. You also need to develop triceps, chest and abdominal muscles.
- Pushups. This exercise is basic for any sport, regardless of the age and gender of the student. To perform push-ups, it is necessary to lie down on the surface with your stomach, rest your hands on the floor at chest level and with the extension of both hands push the upper body off the ground. Having fixed the position of the torso on straight arms, straighten the legs and back, return to the starting position.
- Push ups from the chair. To begin with, you can use a step or another dense object of small height instead of a chair. Sitting back to the step, put your hands back and rest on the step. In the starting position, the elbows are slightly bent. Fully straightening your hands to raise the pelvis to the level of the steps and lower to its original position.
First steps
In parallel with performing simple exercises, you can begin to work with the bars - push-ups on the bars. On which muscles to start doing them is up to you, but it is best to observe the principle of complexity. First, you need to put a chair under the simulator and, having feet on it, take it to its original position. If you do push-ups on the uneven bars, which muscles are the main load, you can determine by moving the center of gravity to the straight arms in the starting position. Gently bending the arms in the elbow joint, the body is pulled down until the angle of bend of the arms is 90 degrees. You don’t need to go down below, as you can break the ligaments of the hands and shoulder joint. Having fixed for several seconds at the lower point by straightening the arms, bring the torso to its original position. First of all, during the exercise, you need to pay attention to the technique of execution, and not to the number of repetitions.
With a ladder more fun
Who loved to visit sports grounds in childhood, probably remembers a funny children's game called "ladder". She migrated to all gyms and military units, and even now you can see people who find out their relationship not with their fists, but with a game of stairs on the horizontal bars. At the initial stage, you can play yourself; this approach to training develops muscle concentration and the will to win well. The push-ups pattern on the bars is very simple - the first repetition is performed once, each subsequent one is performed exactly one more from the previous one. Ladder can be used not only for uneven bars. Push ups from the floor or chair are great for playing. When performing push-ups on the parallel bars according to the game pattern, the muscles will be worked out better, because the exercises become fixed, and the body will allocate the necessary dose of energy and nutrients for each approach, which will favorably affect growth and strength.
Strong arms attract attention
It is strange that there is still a myth that all owners of large and strong hands pay attention only to their biceps. Even beginners, coming to the gym, believe that it is pumped up biceps that will increase the strength and size of the hands. If you pay attention, then the hands are more often in a relaxed state, and their size depends on the muscles of the triceps. The more he sways, the more massive his hands look. When performing the classic exercise - push-ups on the uneven bars - one hundred percent load is applied to the triceps. The technique provides for the mandatory placement of hands along the body without divorcing the elbows to the sides during lowering. The bars should be located at shoulder level. Exercise is considered dangerous for joints, even among professionals. It is recommended during the bench press to do a slight torso forward, shifting the load from the triceps to the pectoral muscles.
Developed pectoral muscles
The exercise pattern "chest push-ups on the uneven bars" provides for the development of not only powerful arms, but also the physical development of the muscles of the chest, and the increase in the size of the chest. The execution technique is quite simple. In the initial position, you need to straighten your back and immediately stoop, bending your head down. Bend your legs at the knees and press as much as possible to the torso. While lowering the body down, spread your elbows wide. In the initial stages, it is not worth going down very deeply, since you can damage the chest ligaments. The correct implementation of push-ups on the uneven bars on the chest will allow you to quickly develop torso muscles. The technique for performing this exercise is to shift the center of gravity to the pectoral muscles during the exercise. It is forbidden to radically change the angle of the body, as well as sway during the load of the triceps and pectoral muscles.
Higher, faster, stronger
When working with your own weight and doing push-ups on the uneven bars, no matter what muscle the load would be for one to two months, it will not be enough for further growth of the body. You need to think about using additional weighting agents. Studying tips from famous athletes, you can pay attention to athletes using heavy chains. When performing chest push-ups on bars with weighting in the head area, the inclination of the body is guaranteed to be preserved, forcing the chest muscles, and not the triceps, to work. The placement of weighting agents on the belt or on the legs leads to the fact that the center of gravity transfers the load to the triceps. During training on the uneven bars, any athlete will come to the use of extra weight. It is important to always remember that the placement of weight affects the angle of inclination of the body, and accordingly, the work of certain muscles.
A beautiful press adorns men and women
Training push-ups on the uneven bars provides not only the development of the chest, triceps and arms. On the simulator, it’s great to work out the muscles of the abdominal belt - the press. Returning to the physical education lessons, we can recall how the teacher demanded to keep a corner on the uneven bars. For the development of press muscles, the push-ups pattern on the uneven bars is quite simple. You can take a starting position in two ways - make a standard handstand or fix the body, sitting on your forearms. Lifting the legs forward and up can be done both in bent knees and with straight legs, which is more difficult for an aspiring athlete. The muscles of the press are very malleable for training, so they can be pumped daily. In the future, no one prohibits the use of leg weights to complicate the exercise.
Having figured out what push-ups on the bars are, what muscles they act at different angles, and how to perform the exercises correctly, you can begin to practice. You always need to remember the execution technique and protect your muscles without exposing them to heavy loads.