In addition to training on standard simulators for the development of press muscles, the press exercises on the horizontal bar and bars have proven themselves well. Along with high efficiency, they require the right technique and more developed muscles in the athlete. This article is devoted to standard and non-standard exercises for the development of abdominal muscles and techniques for their implementation. Also, professional advice and examples of complexes for training on bars and horizontal bars will be presented.
How to get rid of injuries?
Not only a beginner, but also an advanced athlete, performing exercises on the press on the horizontal bar or bars, can get injured. Firstly, a trivial fracture can occur by negligence, because you have to deal with at a height of more than a meter above the ground or floor. Secondly, in the exercise, the main load falls on the muscles of the hands, which, without preparation, can not withstand the load.
In any case, the athlete must perform general warm-up exercises before training on the uneven bars or horizontal bar. In addition to warming up, attention must be paid to keeping your own weight on your hands in a hanging position for the horizontal bar or in focus - for the bars. Approaching shells without preparation is prohibited by many professional trainers.
Entry level on the horizontal bar
Exercises for the lower press on the horizontal bar are recommended by many trainers to perform with legs bent at the knees. In the hanging position, without swaying and pulling up on the hands, it is necessary to raise the bent legs up, trying to bring the knees as close to the chest as possible. In the technique of performing this exercise, it is strictly forbidden for beginners to sharply lower their legs down, returning to their original position. Since, in addition to a strong stretching of the muscles of the abdominal girdle, acceleration of free fall will play a trick on the body - on the principle of whipping, sharp jerks up and down can injure the muscles and tendons of untrained hands.
The average level on the horizontal bar
Judging by numerous reviews in the media, for more advanced athletes, professionals recommend performing press exercises on a horizontal bar without bending at the knees - an even “corner”, like physical education at school. Naturally, there should not be any rocking - the legs rise to the parallel to the floor very quickly, and lower slightly slower.
There are many disagreements about static exercises, such as a “corner”, a “bar”, keeping the body in the simulator for hyperextension, and others. Definitely, all these exercises are in no way connected with a set of muscle mass, therefore, the growth of cubes on the abdomen and the retention of the “corner” are incompatible. Yes, and for those who want to lose weight, static leg retention will not be an effective exercise. Here you can not do without a master class.
Only stars above
Professional trainers in fitness, bodybuilding, athletics and dancing strongly recommend that their wards perform the full dynamics of raising their straight legs in a hanging position on the horizontal bar. The technique of the master class involves touching the crossbar with straightened legs. It is clear that one cannot do without a good stretch, and it is unlikely to be possible to do this with a large belly in the first stages of training, but this should be sought. And you do not need to think that such press exercises on the horizontal bar are for girls who want to improve their figure. Performing a full leg lift not only requires the body to consume large amounts of energy from the body fat, a colossal load on the abdominal muscles can cause them to increase in volume - this is the most effective exercise of all available for the press.
Reducing the load on the arm muscles
If the exercises on the lower press on the horizontal bar seem too complicated and unbearable at the initial stages, the legs can be lifted in a specialized simulator, which vaguely resembles the bars, but unlike them has a rigid emphasis for the back. On such a simulator, it is not necessary to rely on the strength of the muscles of the hands, because to facilitate emphasis, it provides special fastenings that allow athletes to hold their bodies on their elbows. Pretty convenient, rational and no less effective.
Getting used to such a simulator is not recommended, as the muscles of the press quickly get used to the load, negating the workout. Having learned to raise legs bent at the knees, it is immediately recommended that you move on to raising straight legs to the maximum allowable height. This simulator develops motor skills well, thanks to which it will be easier for an athlete to stay on real bars.
Legendary bars
Let the exercises on the press on the horizontal bar and more effective, but to perform the leg lift is still easier on the uneven bars. The emphasis on straight arms is more reliable, and the weight of the whole body seems less, so the athlete will completely concentrate on the muscles of the press, without worrying that at some point the hands can be unclenched from overstrain.
There is no particular difference in the technique of raising legs on the uneven bars or horizontal bar - everything is almost the same. But if you study the reviews of professional athletes, you can find recommendations for the exercise “scissors” on the uneven bars to improve the relief of the abdominal muscles and oblique torso muscles. The essence of this exercise is to straighten the legs as far as possible and quickly bring them to their original position above the level of the bars.
A set of exercises for a beginner
All muscles must rest - this is an indisputable fact. Therefore, it is recommended to perform exercises for the abdominal muscles no more than three times a week - ideally every other day. The complex for a beginner should work out no more than three muscle groups in one training session, and no more than 5 exercises for one muscle. It is better to work on the press at the end of a workout or after an intense warm-up with a slight stretch. An example from a fitness trainer will help in creating your own complexes for training abs muscles.
- Lifting legs bent at the knees on the horizontal bar - 5 sets of 15-25 times. Focus on the maximum.
- Raising straightened legs on the uneven bars - 3 sets of 10-15 times. The priority is to keep the position of the legs in an even state, even with a small angle of elevation.
- The rise of legs bent at the knees on the uneven bars. The fixing exercise is performed in 2-3 approaches with the maximum possible number of times.
Those who wish to quickly get rid of the fatty layer are recommended to perform effective exercises for the press on the horizontal bar quickly and on the uneven bars - slowly. The break between sets should be no more than two minutes.
Constant training
The muscles of the press, like everyone else in the human body, require constant training. Therefore, after building cubes, you should not relax - the fat will not grow, but the mass can be significantly reduced. Therefore, exercises on the press on the horizontal bar are required to perform at least one workout per week. If lifting straightened legs with a touch of the bar is carried out lightly, professional athletes and fitness trainers recommend using special weights or lifting with twisting.
In addition to exercises on the horizontal bar, do not forget about the possibility of classes on the bars or on specialized simulators. The muscles of the press should never get used to the load - there must always be stress.
Finally
Performing exercises for the press on the horizontal bar and uneven bars, the athlete should always remember the effective load on the muscles. There will be no load - there will be no growth. In addition to weights, an effective load is able to maintain the intensity of the workout. First of all, this is the speed of raising and lowering the legs without violating the execution technique. Secondly, there is a rest time between sets, which must be reduced to 30-40 seconds. The effectiveness of the exercises at the indicated intervals applies to all the muscles of the human body - professionals guarantee a decent result!