Exercises on bars and horizontal bars for pumping and strengthening muscles

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;
• dis­mounts;
• 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.