With the approach of summer, many people want their body to look strong and fit. Unfortunately, not everyone can afford to regularly visit the gym to achieve this result. An alternative to exercises in the gyms will be exercises on the uneven bars. Such "iron" friends are in many yards. With their help, you will be able to acquire a sports figure. Where to start?
First you need to decide what exactly you need, a set of exercises suitable for your case depends on it. To increase muscle mass, 6-8 repetitions of each exercise on the uneven bars should be performed. The training itself should not be exhausting - just do it for 15 minutes in a day or two. Rest between classes is no less important than the training itself, it is at this time that muscle fibers are growing. If you exercise daily, strength in your muscles, of course, will increase, but the volumes will remain virtually unchanged.
Exercise on the bars allows you to use the muscles of the whole body. Choose what suits you best and get started!
Warm up
A set of warm-up exercises must be performed before training - the quality of classes increases significantly. This is explained by the fact that the blood stream that carries building protein, oxygen and others, necessary for building muscle fibers, is amplified to the muscles.
During the warm-up, you can perform rotations with the forearms, hands, squats, body turns, bends, etc. You can jog for ten minutes. But do not overdo it - save your strength for the main training.
Core exercises
When talking about the exercises on the uneven bars, they primarily mean push-ups. In order to quickly build muscle and increase muscle strength, you should perform them slowly, feeling how the muscles work. Go down should be as low as possible, but do not stay at the bottom point for a long time - you can be injured. You can stay at the top point - the risk of injury in this position is small.
When you master your “first” bars, the exercises can be complicated. One option would be to do push-ups with different body positions. When performing such techniques with the body tilted, the pectoral muscles will be pumped forward. If the body remains level (without tilt), shoulders and arms swing.
With the help of such a simulator, you can quickly and efficiently pump up the press. To do this, raise the straight legs. For those who find this exercise difficult, you can first lift the legs bent at the knees. Be sure to ensure that the body does not “hang out” - swinging reduces the effectiveness of the workout. Such an exercise can be performed not only on the uneven bars, but also on the horizontal bar.
Those who regularly perform the basic set of exercises on the horizontal bar and uneven bars should be aware that after performing several approaches, stretching should be performed, otherwise the muscles will grow poorly and look “short” outwardly.