If you want to get rid of body fat, make your body sculpted, build muscle, become sturdy, then a special training program on the horizontal bar will help you. This projectile in combination with other exercises, including on the uneven bars, will help achieve the desired results.
Horizontal bar and bars: training program. The first day
This exercise plan is designed for 3 training days, which are then repeated again. It is better to do outdoors, in specially equipped sports fields. For best results, devote 3-4 days a week to this.
The training program on the horizontal bar and parallel bars in the first lesson is aimed at pumping triceps and chest muscles. After a short warm-up, go to the bars and take up the starting position. To do this, grab them with your hands, hang, lifting your feet off the ground, bend your elbows a little. Straighten your arms as you inhale to raise your body even higher above the ground. Then bend your elbows again, lowering the body down. Feet should not touch the ground.
Do this exercise as many times as your physical fitness allows . In total, 4 approaches are performed. The first two approaches do not give all your best; if you are able to do 10 such exercises, do 7-8. The last two approaches are the main ones. In them, try to do 12 repetitions.
Rest for no more than two minutes and go to the horizontal bar. Hanging on it, in the swing maximally lift the legs joined together, slightly bending the knees. In this case, you will be involved in triceps and abdominal muscles. Perform the exercise in the same way: the first two approaches - 70-80% of the maximum possible, the last two approaches - 120%.
To make training more effective, in conclusion, do push-ups from the bench in the same way in 4 approaches.
Second day
The training program on the horizontal bar in the next lesson is changing. A day later, approach this shell, hang on the bar with your hands, making a wide grip. Perform pull-ups in the first two approaches, not giving all the best, in the other two - giving 120%.
After 1-2 minutes of rest, continue your classes. Now you need to fix the hands on the crossbar with a reverse grip, that is, the fingers are directed towards themselves. Perform pull-ups. Do 3-4 sets with the same number of repetitions as in the previous exercise.
After a short break, go to the bars. Take a starting position. Leaning with straight arms on the crossbars, lift your body. Holding it in this position, swing your legs forward, lifting them so that they become parallel to the ground. Do it as you exhale, lower your legs - inhale.
The third day
The training program on the horizontal bar will help strengthen the oblique muscles of the abdomen. The third lesson is dedicated to this. Hanging on the arms on the crossbar, lift the legs bent at the knees alternately - then to the left, then to the right. When you bend your knees to the right, the feet are headed in the opposite direction.
To give the abdominal muscles a good load on this day, do the exercise on the bench, pumping the press. The technology is the same: 4 approaches, the first two with fewer repetitions, the last two with the largest.
General recommendations
After a day of rest, do the exercises of the first complex again, after another 1-2 days - the second. After taking a break for another day, reproduce the program of the third training day.
Here is the training scheme on the horizontal bar and parallel bars for working out the muscles of the arms, chest, back and abs.
If you find it difficult to perform exercises using this technology, you can start with simpler ones, and then use the training program presented above.
Novice Beginners
Training on the horizontal bar for beginners in the first minutes of classes involves a small warm-up, after which they begin the basic exercises. After doing several breathing exercises, warm up the body, preparing it for a more serious load.
Go to the horizontal bar, try to pull yourself at least 1 time. Rest for a few seconds and repeat your record. Thus, practice for 15-20 minutes. Even if you have so far been able to perform only one pull-up in one approach, for the whole time you will be able to do a total of 20. If you have muscle pain in the morning, this is good. So, you did everything right, and the muscles got enough exercise.
When the pain passes, after about 2-3 days, continue to perform exercises on the horizontal bar.
In the same way do pull-ups. Perhaps in one approach you will already be able to do not one, but two or three. If that doesn't work, don't despair. After resting 1-2 days after the second workout, try to perform a little more repetitions in one approach on the third.
Variety in pull-ups for beginners
Perform exercises on the horizontal bar with a good range of motion, without jerking. On this publicly available simulator, you can carry out pull-ups of various kinds. The following are suitable for experienced athletes.
1. Lock your body so that the body and upper thighs are above the bar. The arms are straight, with the palms firmly gripped the horizontal part of the horizontal bar. Bending your elbows, lower the body slightly, pulling your chest to the bar, then return to the starting position.
2. Grasping your hands on the crossbar, lift both legs at the same time so that your feet touch the horizontal part of the horizontal bar with your toes.
You can perform other types of pull-ups. The main thing is to engage in mood, monitor well-being. It is better to conduct training daily or every other day, rest between sets - no more than 20-30 seconds. Then after 1-2 months you will see the first results, and after a year you will not recognize your body, on which beautiful relief muscles will be clearly visible.