Classes on the uneven bars and horizontal bars can be attributed to one of the most effective. Exercises with these shells are able to pump all areas of the body: back, legs, arms, abs. Additionally, the bars allow you to develop strength endurance, strengthen muscles, tighten flabby skin, work out the relief and create an aesthetic silhouette.
In the warm season, horizontal bars and bars are especially popular on courtyard areas, but not all beginners know which side to approach them from. Basic sets of exercises will help to achieve various sports goals.
The best exercises with parallel bars
The most productive and popular physical activities on the uneven bars include:
- standard pull-ups with different grip widths;
- basic visas;
- twisting in the hang on the crossbar;
- body lifts;
- leg lifts.
You can perform these physical activities in any combination, as well as in any selected mode: interval, circular, in a split. Part of the exercises can be additionally weighted down, for this, ankle weight cuffs or sports weight belts are traditionally used.
Fitness training for strength development
For high-quality pumping of power indicators, bars or horizontal bars are the best fit. In order to only develop strength, and not increase muscle (which is especially important for female athletes), it is necessary to perform a set of exercises with a large number of repetitions and a small number of sets. The pace of movement must be dynamic.
The training program on bars and horizontal bars for strength development includes:
- Pull-ups with narrow arms.
This exercise shifts the main load from the pectoral muscles to the triceps, trapezium and deltoid muscles. Arms and shoulders become strong, which subsequently favorably affects the work with such heavy projectiles as the T‑bar, barbell and kettlebells. When performing pull-ups, it is necessary to raise the torso to the chin, legs can be crossed or bent at the knees. The back on the rise must be kept straight, and the press must be in constant tension. Efforts should be made with the help of muscles, without transferring the load to the fingers and hands. When changing from a direct grip to a reverse grip, the load shifts from the triceps to the biceps.
- Medium grip pull ups.
This variation of the classic pull-up, like the previous exercise, involves many important muscles. In this variation, the emphasis shifts to the back muscles and pectoral muscles, including the serratus muscles. For effective occupation, the hands should be positioned exactly above the shoulder joints, and when pulling up, it is not recommended to help yourself with your legs or body.
- Gironde pull-ups.
This is a wide-arm pull-up that shifts the focus of fitness training from the back to the chest. At the same time, the large and small pectoral muscles, as well as small muscles in the shoulder area, are most actively worked out. In the process of execution, it is necessary to tighten the abdominal muscles and cross the legs. At the peak, tension should linger in static so that all muscle fibers are included in the work.
- Raising and lowering the body.
The load is carried out on parallel bars. The result of the lesson largely depends on the distance of the crossbars from each other. With a narrow setting of the hands (the elbows are pressed against each other as much as possible when lifting the body), trapeziums and deltas are worked out. As well as the latissimus dorsi and triceps of the arms. If you place the bars a little further apart, then in the process of making movements, the elbows will be located further apart. In this position, the serratus muscles are noticeably pumped, as well as the biceps and triceps. The second option is considered more intense and dangerous, so it is recommended for already experienced athletes who want to diversify their activities to develop strength.
A set of exercises for mass
It is not difficult to increase the volume of muscles on the uneven bars and horizontal bars: it is enough to regularly perform the selected set of exercises and follow the regimen. In order to gain muscle mass, and not just strengthen muscles, it is necessary to perform all movements in the negative phase (on relaxation) at a slow pace. For example, lifting the body quickly, and lowering the body slowly.
With this approach, muscle fibers will grow as efficiently as possible. It is also important to observe the regime of sports activities: to increase muscle mass, you should work in a small number of repetitions and a small number of repetitions. In the process of building muscle, additional weights can be used to improve the quality of the training.
The standard weight exercises include the following types of loads:
- Pull-ups on the bar with a wide grip.
The chin to the horizontal bar is pulled up at an active pace, and the lowering of the body occurs slowly.
- Lifting the body on the uneven bars.
The rise of the body is also carried out at a fast pace, and the lowering is slow and smooth. To build mass, it is better to work not on narrowly spaced bars, but on a projectile, the crossbars of which are located slightly wider than shoulder level.
- Gironde pull-ups with raised legs.
The advantage of physical activity is that the legs raised to the chest increase the working weight acting on the target muscles, due to which the mass is gained especially actively. With a wide setting of the hands, the intensity of the exercise increases several times.
- Pull-ups with a cross grip of the horizontal bar.
With one hand, you need to grab the crossbar with a direct grip, and with the other — the reverse. This technique significantly increases the intensity of the load. With each new execution of the element, the grip of the hands is changed.
Typical Fitness Workout Program
A basic fitness training program will allow you to achieve your sports goals in a short time. You can perform training both in the hall, and at home, or on the street.
Pumping the muscles of the whole body on the uneven bars and crossbars is built in accordance with the following complex:
- warm-up with stretching elements (10–15 minutes);
- basic pull-ups on the horizontal bar with a neutral hand position (3x8);
- lifting the body on narrow bars (3x10);
- pull-ups of the Gironde (3x8);
- classic hanging on the bar with outstretched legs (4–7 minutes);
- lifting the legs in the emphasis of the body on the uneven bars (3x10);
- pull-ups with a narrow setting of hands (3x8);
- hanging on the crossbar with a cross grip of the horizontal bar (4–7 minutes);
- hitch with stretching elements (10 minutes).
The training program is designed for people who have sports experience, but do not have a detailed idea of working on uneven bars and horizontal bars. As endurance increases, for high-quality pumping of muscles on these projectiles, weights should be added.
In order for the muscles to effectively develop with the help of bars, it is enough to allocate 1 lesson per week for strength fitness training on horizontal bars. A typical program can also be used by people who are just starting to play sports — for this, the number of sets and repetitions can be reduced.