Training program on the horizontal bar and uneven bars. Gymnastics: exercises on uneven bars and horizontal bars

Many of those who first thought about their physical form, begin to look for the answer to the question of whether the horizontal bar, parallel bars will help in the collection of muscle mass? This question is correct. This is due to the fact that these shells should be enough for a beginner who is going to increase the muscles of his upper body. However, it should be clarified that such shells as a horizontal bar, bars, will help only at the initial stage.

What muscles work?

With the help of push-ups on the uneven bars, you can develop pectoral muscles, triceps, anterior bundles of deltas. Pulling up on the horizontal bar, the novice athlete will be able to develop biceps, back bundles of deltas, and the back.

It should be considered in more detail what a training program on a horizontal bar and parallel bars can include. We describe the exercises separately.

What are training on the horizontal bar?

Such an exercise as pulling up can be safely called the real king of all types of training performed with your own weight. With their help, you can not only train effectively, but also varied. If an athlete will be able to use the crossbar, he will be able to increase the effect of almost any training process, no matter what goal he is aimed at.

How to pull on the horizontal bar correctly and a lot? You need to stock up on the basic set. It can be divided into several categories according to complexity. We are talking about a set of auxiliary movements, and the constructor of express training. As an additional element, it is recommended that a beginner athlete purchase wrist straps. They will help at the moment when your fingers begin to get tired. And for a beginner athlete, this will happen before the back or stomach gets tired.

If you wish, you can buy a weight vest. It should be worn during training. With it, you can answer the question of how to pull up on the horizontal bar in order to build up mass. Among other things, a vest is a more convenient additional element than dumbbells. However, only more experienced athletes will be able to use it.

How to be a beginner?

If a person cannot do anything on the horizontal bar except to hang, then the complexity of the exercises must be increased gradually. Along the way, you need to check whether there is strength to perform pull-backs at least twice. If yes, then we must proceed to the exercise with alternating grip. With a small number of repetitions, it is necessary to increase the number of approaches. It is this principle that the training program on the horizontal bar and uneven bars should be characterized if a person has never practiced with these projectiles before.

Basic types of exercises for beginners

1. It is necessary to put a stool under the horizontal bar, climb on it, grab the crossbar with a reverse grip and get off the support. Hands cannot be unclenched. Now you need to smoothly, counting to 8, completely lower. After that, you need to climb the stool again and repeat the exercise.
2. It is necessary to stand under the bar, raise your hands up. After that, you should jump and grab the horizontal bar. This must be done so that in the upper position the arms are bent at the elbows. After this, it is necessary to gradually lower, straightening the limbs. Then release the crossbar and repeat the exercise again. Each time you need to bounce weaker, more and more applying efforts with your hands in order to take the starting position.
3. It is necessary to hang a rubber shock absorber on the crossbar. After this, you need to take up the horizontal bar with a reverse grip, with your foot resting on the loop of the shock absorber. Due to the help that an additional element of this kind will provide, we must try to catch up. It is required to return to the starting position smoothly.

What exercises are suitable for more experienced athletes

The training program on the horizontal bar and uneven bars should include classes for experienced athletes. Some types of exercises should be listed, the implementation of which should only be done if the athlete can pull up 10 times with a direct grip (ideally 25-30).

1. It is necessary to hang on the horizontal bar with a reverse grip. The gaze must be directed upward, slightly bending in the thoracic spine. You should pull yourself up, bending your elbows in such a way that your chin rises slightly above the horizontal bar. It is necessary to return to the starting position smoothly.
2. The above exercise should be performed by holding the horizontal bar with a direct grip.
3. It is necessary to perform pull-ups, holding the bar with a wide grip. At the upper point, you need to try to touch the horizontal bar with your chest, namely its upper part.
4. Hold the horizontal bar with a different grip and pull up. We must try to pull ourselves as high as possible.

A little bit about the uneven bars

So, one part, which includes a training program on the horizontal bar and uneven bars, is considered. Go to the rest of the exercises. They are already required to be performed on the uneven bars.

Bars are considered an indispensable element for any sports ground. There is nothing accidental in this, since this shell can perfectly complement the crossbar. The whole point is that the bars allow you to perform a variety of types of exercises aimed at endurance, flexibility and coordination.

What types of training can beginners do?

An example is the basic set of exercises on the uneven bars. If a person approached this projectile for the first time, then he would need to train about 5 times a week for a month to strengthen his physical condition. The main types of exercises are as follows:

1. It is necessary to stand in front of the shell, along the crossbeams, put your hands on the bars, with the help of a jump, go out into straight arms. There should be no rocking of the case. After that, you will need to gently jump to the ground and repeat the exercise again. Gradually, it is necessary to increase the force exerted by the hands in order to take the necessary position on the uneven bars.
2. It is necessary to go straightforward according to the method described above. Feet should be slightly forward. Without changing position, knees should be pulled to the shoulders as much as possible. After that, you need to return to the starting position and repeat.
3. In order to perform the following type of exercise on the uneven bars for beginners, you need to go straight arms. After that, starting to count down to 8, you should gradually go down, bending your arms at the elbows. Having reached the highest possible level, you must jump to the ground. After this exercise is required to be repeated.
4. It is necessary to put hands with legs on the bars. The body should be extended in line with the legs. After that, you need to start bending your arms, dropping as low as possible. Having reached the maximum level, you should return to the original position.

A kind of gymnastics was listed above. Exercises on the bars for beginners should begin with these types of training. They will strengthen physical fitness and move on to more complex workouts.

Conclusion

In this review, some exercises have been listed as examples. The training program on the horizontal bar and uneven bars should include them. This is especially true for those people who had never before thought about their physical condition. All loads must be increased gradually, otherwise there will be no effect at all. And this should be understood. In that case, if you belong to the category of beginner athletes, then you should wish you the best of luck in your own self-improvement and in strengthening the body.