Spring is in full swing, and summer is just around the corner. We want to spend a little more time in the air. And why not transfer the training to the street, for example, to the sports ground? If you want to boast a flat tummy in the upcoming beach season, then it's time to start getting fit. You can easily pump up the press on the horizontal bar, and for this it is not necessary to engage in the gym. You can install the shell at home or find a suitable crossbar, even on the playground.
Features of training on the horizontal bar: workout reviews
The fashion for exercises with your own weight came with the popularization of workout, this type of training involves working only with your own body, without the use of weights and all kinds of simulators. According to the reviews of athletes, this is a great option for beginner athletes, because if you can not cope with yourself, then it’s too early for you to pull the barbell and heavy dumbbells. All those involved in the workout note that regular training not only helps strengthen the muscles of the whole body, but also build weight in small anatomical groups. The arms, pectoral muscles, the broadest and, of course, the press respond especially well to training. The wall horizontal bar in your room will open for you a whole range of various exercises with which you can work out the whole body. But we will dwell in more detail on the press. As the athletes say, the more training experience, the worse this muscle responds to standard pumping. What to do in this case? There is only one answer - to shock muscles with new types of load, and the horizontal bar in this matter is the most effective means. Consider the complex of the most effective exercises for sports and embossed abdomen.
From simple to complex: straight leg lift
To pump up the press on the horizontal bar, it is not necessary to do the most difficult and difficult exercises. This muscle quickly responds to training and participates in all exercises the same way, and therefore it does not matter how you train. It all depends on your genetics and initial physical data, this means that the stronger your abs, the more difficult the exercise must be in order for the muscles to get involved in a new way. If you are new to this business, then you can start with simple straight leg lifts. At the same time, you can hang on the horizontal bar in any position convenient for you, either with a direct grip or with a reverse one, as well as in any setting of hands (narrow or wide). This will absolutely not affect the effectiveness of the exercise. To facilitate training, you can use the straps for the hands or special pendants to support the elbows.
Bruce Lee Legacy: The Frog Exercise
This type of training will work out the muscles of your abdomen better than the most advanced simulator. The press on the horizontal bar was thus shaken by Bruce Lee himself, and he was rather scrupulous in choosing the exercises to train his body. In fact, this is a slightly modified version of the previous exercise, but it is very important to observe all the technical details:
- Choose the most comfortable grip and arm position on the horizontal bar. It is important to concentrate on pumping the press and not be distracted by possible discomfort.
- It is necessary to attract legs bent at the knees to the chest and try to stay in this position for as long as possible.
- It is important to lift the legs precisely with the muscles of the abdomen, and therefore it is strictly forbidden to "help" your back. No buildup, the body is static and motionless.
Raising straight legs to the crossbar: features of the technique and reviews of effectiveness
Never justify yourself by lack of time or the inability to find a suitable place for training. You can always set aside 30 minutes to at least shake the press. Horizontal bars and bars in Moscow can be found in almost every school yard or on the playground, and therefore it is not necessary to purchase expensive equipment in the house. If you believe the reviews, then the next exercise leads in efficiency in pumping the press. As the athletes say, the stomach just burns from an unprecedented load. If you strictly follow the technique, then you can defeat your muscles on the spot:
- The most important technical aspect of this exercise is speed. Everything needs to be done as slowly as possible. It is important to exclude “dynamic” support from biomechanics of motion.
- If you throw your legs up too fast and too fast, then swinging your body will do half the work for you. It is necessary to raise the legs to the crossbar only by the efforts of the press, which means that you need to control all movements.
- In the exercise, not only the positive phase is important, but also the moment of lowering. It is also worth doing very slowly, and not just throw your legs down.
- If you do everything right, then it will be enough to do 10 repetitions per approach, unless, of course, you do not run out of breath for another half.
Download oblique muscles: body turns on the horizontal bar
If you want to work out the lateral press on the horizontal bar, then you should include exercises with turns in your training program. This will be especially useful for men, because this type of training works well for relief during drying. Girls also should not neglect the training of oblique muscles, if you do not zealous with the load, then an increase in waist sizes does not threaten you. Strengthening the side press is very useful for a female figure, because it has a positive effect on posture.
Equipment:
- Before proceeding to this type of training, it is necessary to perfectly master the very first exercise from the list.
- To begin, lift your straight legs forward, and then begin to turn the body from side to side. The body should remain motionless, only the hip joint moves.
- It is possible to complicate the task and rotate the body after lifting the legs to the crossbar, it is quite difficult from a technical point of view, but also the efficiency increases several times.
Bars as an alternative to the horizontal bar: reviews of athletes
There are many ways to pump the press: simulators, horizontal bar, bars. So what is still more effective? Judging by the reviews, there are no fundamental differences between the horizontal bar and the bars, however, both of these shells significantly outperform the simulators. If you do not like or do not have the opportunity to practice on the horizontal bar, but you have bars installed somewhere near the house, you can easily download a press on them. Most exercises are available on both one and another type of projectile. Moreover, as the athletes say, practicing on the uneven bars is a little easier for the hands, since you can always lean on the joints. The most affordable exercise with this type of projectile is the usual leg lifts; it, like the very first exercise, will be a great start for beginners.
A good substitute for regular twisting: lifting the case upside down
We already know that in exercises you can use a regular wall horizontal bar and bars. The press will swing well anyway. However, you can use another sports equipment - inversion boots. This will allow you to fasten your legs on the crossbar and twist the body up. In fact, this exercise repeats the usual form of pumping to the press, but it will be much more difficult to lift the body from the upside down position due to the lack of support for the back.
Aerobatics - exercise "Dragon Flag"
For this exercise, it is better to use a floor horizontal bar or bars. The press swings in a static position, as is the case with the Planck. This exercise requires tremendous concentration and technique, as well as fairly developed muscles and decent strength indicators. It is necessary to keep your body in a horizontal state, while leaning only with your hands. Due to the tension of the press and the muscles of the core, you should be able to stay in this state for as long as possible.
Now you know what exercises you can pump up the press on the horizontal bar or uneven bars. Constantly develop and try new sports styles and trends, because training is not limited to one gym and barbell.