Gymnastic exercises on parallel bars. A set of exercises on uneven bars - we work on triceps, chest, press Exercises on uneven bars characteristics and classification

The design of this apparatus allows you to perform a large number of a wide variety of exercises, and not only gymnastics, but also general physical fitness. Exercises for general physical fitness are performed with the aim of improving flexibility, strength, endurance, coordination. Artistic gymnastics exercises are dynamic combinations consisting mainly of swing elements. However, at the initial stage of teaching exercises on uneven bars of different heights, the simplest swing exercises performed in mixed hanging and supports, as well as static elements, are the main teaching material.

When performing the exercises, various grips are used: in the hang - a grip from above (all five fingers grasp the pole from above); bottom grip (all five fingers grip the pole from the opposite side); different grip (one hand performs a grip from above, the other from below); reverse grip (hands with palms facing outward, grip from below); in support for all types of grip, as usual.

projectile parallel bars sports exercise

MAIN GROUPS OF SPORTING EXERCISES

Mixed Hangs

  • 1. Hang crouched on the lower pole. It is carried out from swinging bends in the hang on the upper pole (h / f). Swing forward, bend your legs, lift them forward and put them on the lower rail (n / g).
  • 2. Hang crouched on the lower pole on one leg, the other down.

It is performed in the same way as the first exercise, but only one leg is placed on n / g.

3. Hang crouched on the lower pole on one leg, the other forward.

It is performed in the same way as the first exercise, but after the bent legs raised forward are lowered to n / g, one leg is straightened forward.

4. Jump with bending legs to hang while lying on the lower pole.

From swinging the bends in the hang on the h / f, swing the legs forward, lift them forward and, straightening, put them on the n / f.

5. Jump by bending the leg in the hang while lying astride the lower pole.

From swinging bends in the hang to h / f, swing one leg forward, jump over n / w and, straightening, lower to n / w.

6. A swing of one leg to the hang while lying astride the lower pole.

From swinging bends in the hang on the h / f, swing one to the side and up, perform a jump over the n / f to the hanging while lying on top of the n / w.

7. Swing the legs apart to the hanging position while lying on the lower pole. From swinging bends, swing back, actively pushing the shoulders forward and unbending in the hip joints, quickly direct the legs down and back. Swing forward sharply bend at the hip joints, spread the legs wide apart and jump over the n / f. Connect your legs, bend over and take a hanging position while lying down.

Sequence of training:

  • 1. From the hang, standing at the gymnastic wall, by pushing the legs, hanging crouched on a 2-3 rail, hanging standing bent over, legs apart on a 2-3 rail.
  • 2. From the hang to the h / f, swing forward, the hang crouched on the n / f; swing forward hanging standing bent over, legs apart on n / g.
  • 3. From hanging to h / f, swing the legs apart to hang while lying on the h / f with the help and independently.

Insurance. Provide help standing to the left-back of the student. When swinging backward, hold the hand below the elbow with the right hand, and push it behind the front of the thigh with the left. When performing a forward swing, support from below under the thigh with your left hand.

8. Swing with two legs to the hang while lying on the lower pole. The technique of execution, the sequence of training, help and insurance are identical to exercise. 7, but legs are nowhere parted.

1. From hanging, squatting on the lower rail with a push of two legs, lifting point-blank to the upper rail (fig. 1). From hanging, squatting on n / f, with a quick push with two legs, straighten at the knee and hip joints and, sharply pressing on the h / f with straight arms from top to bottom, submit the hips to the h / f, then move the torso forward to the support. The lift is carried out only through straight arms.

Sequence of training:

  • 1. From the hang, sitting down on the lower rail of the gymnastic wall, take the hanging position while standing.
  • 2. From a hang, standing bent over on the gymnastic wall, with straight arms, straightening, submit the body to the wall with the help and independently.
  • 3. From a hang, crouching down with a grip on the n / g or a low crossbar, jumping point-blank through straight arms with the help and independently.
  • 4. From a hang, squatting on the lower grip for the h / f, pushing two legs, straightening and jerking with straight hands on the h / f, touch the thighs with the h / f and jump with the help and independently.
  • 5. From the hang, squatting on the n / w ascent point-blank on the h / w with the help and independently.

Insurance. At the moment of repulsion, the teacher provides assistance, standing under the h / f to the left of the student, supporting the right hand under the lower back, with the left hand on the lower leg.

2. From hanging, squatting on one on the lower pole with a push of one and with an extension of the other ascent point-blank on the upper pole.

It is performed from a hang by squatting on one on the n / f, the other leg touches the toe on the n / f. At the moment of repulsion and extension of the trunk, the free leg moves forward and upward, touching the h / f, then the legs are connected, the body moves forward, the legs are pulled back and the transition is made to the emphasis on the h / f.

Sequence of training:

  • 1. All the lead-up exercises used in the previous lift.
  • 2. From hanging, squatting on one on the n / g, the other leg touches the h / f with the toe, straighten up until the supporting leg and trunk are fully straightened, the free leg moves along the h / f until the body is fully straightened, arms are straight.
  • 3. The same, but perform with a push, at the end of the movement connect the legs, touch the hips with the hips and jump off. Perform with the help and yourself.
  • 4. From hanging, squatting on one on n / w rise with an extension point to emphasis on h / w with the help and independently.

Insurance. At the moment of repulsion, the teacher provides assistance, standing under the h / f from the side of the student's supporting leg, supporting with one hand under the lower back, the other for the lower leg.

3. Lifting with a flip point-blank on the lower pole by pushing against the upper pole. From a hang, standing on bent arms on n / g, with a swing of one and a push with the other, put the foot of the swing leg on the h / f and, pushing against the h / f, connect the legs, directing them back through the n / g. Lower your legs with your hips to n / f, straighten out at the hip joints (without lowering your legs), go straight, raise your head and bend.

Sequence of training:

  • 1. In an emphasis on n / w or a low crossbar, lower the body forward and down, then straighten out, straightening your arms, return to support. First, perform the exercise with. The teacher holds the legs so that they do not fall down, and helps to straighten up, supporting them under the shoulder.
  • 2. From a hang, standing on bent arms on n / f, with a swing of one and a push with the other, hanging bending over on n / g with support with legs about h / w.
  • 3. From the hang, bending to the n / f with support about the h / f, with one swing and pushing the other, a coup point-blank on the n / f.
  • 4. From a hang, standing on n / f, lifting by a coup point-blank on n / f, swinging one and pushing the other with support about h / f, with the help and independently.

Insurance. Provide help, standing on the right inside the bars. At the moment of the coup, support your legs with your left hand, and your right shoulder.

4. Ascent by turning to the support on the lower pole (fig. 2). From a hang, standing on bent arms, with a swing of one and a push with the other, connect the legs, directing them up and back through the pole and, without unbending your arms, lower your hips onto the pole. Straightening your arms, straighten out at the hip joints (without lowering your legs), go straight, raise your head and bend.

Sequence of training:

  • 1. All lead-up exercises from the previous rise.
  • 2. In the hang, bending in front on the n / w or low crossbar, pull yourself up, lower to the hang.
  • 3. From a hang, standing on bent arms on n / w or a low bar, swing one leg and push the other, joining the legs, touch the bar with the hips.
  • 4. Lifting by overturning to the stop by swinging one and pushing the other with the help of and independently.

Insurance. Provide help while standing on the right behind the bar, with the left hand under the lower back, with the right hand under the hips. When you exit at close range - with the right hand on the shoulder, with the left from below under the thighs.

5. From the hang, squatting on one on the lower pole, with a swing of one and pushing the other, lifting by turning it to the support on the upper pole (Fig. 3). From a hang, squatting on one leg on and / w, bending your arms, take the swing leg back. Swing with one leg and push with the other, continuing to bend your arms, connect your legs, directing them up and back through the h / f. Bending at the hip joints, lower the legs with the hips to the h / f. All subsequent actions should be performed in the same way as for a coup point-blank on n / w.

When teaching the ups and downs, pay attention to the energetic, quick movement of the legs up and back through the pole, the ability to hold on to the bent arms in the hang, bent over, and to the rapid extension of the body when going to the support.

Lifting the curtain in the hanging position while lying on top after falling from the support on top of the lower pole(fig. 4).

After dropping into the hang of the curtain from the support, top perform a wide (to the end of the amplitude) swing with the free leg and simultaneously grab the upper arm with the hands. Straighten the supporting leg, bend.

Sequence of training:

  • 1. Swinging in a hanging curtain on the n / w or low crossbar.
  • 2. Hanging the curtain with a clap over your head on a swing back.
  • 3. Lifting the curtain with alternate interception behind the h / f. At the beginning of training, the h / f is lowered low, then raised high (with help).
  • 4. Lifting the curtain after falling from the support on top of the lowered pole with the help and independently.
  • 5. Lifting the curtain after falling from the support on horseback on a high pole with the help and independently.

Insurance. Provide help, standing to the right of the student inside the bars, with the left hand under the back, with the right hand - pressing on the thigh from above.

7. Raising from the top to the hanging while lying on top with the interception of the hands for the upper pole .

Performed: from a running start, from a hang by an angle, after a fall from a support on top of n / w. The execution technique and the sequence for learning the top lift are identical to the low bar lift (see Rise on page 34). To teach this ascent, use exercise. 3 - 5 from the previous curtain rise.

1. From an emphasis on the upper rail, fall back with a swing, bending your legs to the hang while lying on the lower rail . From the emphasis on the h / f, begin an active movement with the shoulders back on straight arms, keeping the pelvis at the pole. Then bend at the hip joints, bend your legs, jump them over the n / g, unbending, straighten your legs and lower them to the n / g. In the hanging position, bend over, tilt your head back.

Sequence of training:

  • 1. From an emphasis on n / w, by moving the torso backward, downward bending the legs into a hanging position, lying on a hill of mats or helping hands.
  • 2. From the emphasis on the h / f recession, bending the legs in the hanging position while lying on the n / f, covered with 1-2 foam mats with the help and independently.
  • 3. From the emphasis on the h / f decline in the hanging position with the help and independently. Insurance. Provide help, standing to the left of the student inside the bars, with the left hand under the thigh, with the right hand under the back.
  • 2. From an emphasis on the upper pole, fall backward with a swing of one leg to hang while lying astride the lower pole.
  • 3. From an emphasis on the upper rail, fall back bent over to the hanging position while lying on the lower rail.
  • 4. From an emphasis on the upper rail, fall backward with a swing of the legs apart to hang while lying on the lower rail.
  • 5... From an emphasis on the upper rail, drop back into a hanging curtain on the lower rail with an interception for the lower rail.

The technique of execution, the sequence of training, assistance and insurance are identical to the teaching of the first exercise.

Turns

  • 1. From the hang, lying on the lower rail, turn in a circle to the hanging position, lying on the back of the hips, with alternate interception with the hands.
  • 2. From the hang, lying on the lower pole, swing right to the left with a turn around to the left to hang while lying on top of the right.
  • 3. From the hang, lying on the lower pole, turn left to sit on the left thigh with the left hand grip on the upper pole, right to the side.

From a hang, lying on n / g, intercept with the left hand in / w crosswise over the right reverse grip. Turning to the left, press the left hand on the h / f, letting go of the right, sit on the left thigh, take the right leg back, bend the left, bend the right hand to the side.

4. From the hang, lying on the lower pole, circle with the right leg with a turn to the left by 450 0 sitting on the left thigh.

From the hang while lying, raise the right leg forward and, turning to the left, intercept the right hand from above behind the left, go to the hanging position while lying astride the back. Continuing the turn to the left by another 180 °, intercept the left hand with a grip from above for the right and with the right swing through n / f, go to the hanging position while lying on n / f. Releasing the right hand, press the left on the h / f and, with a turn to the left, perform a sit on the left thigh.

Sequence of training:

  • 1. From hanging on n / w turn left by 90 ° to sit on the left thigh.
  • 2. From the hang while lying on the n / w, a 360 ° turn to the hanging position with an alternate interception with the hands behind the h / w.
  • 3. From a hang while lying on top of the back with the right hand on the n / g, grip for the h / f with the left hand from below, right from above. Turn to the left by 180 ° in the hanging position on n / f with the subsequent transition to the saddle on the left thigh.
  • 4. Complete the turn with and without assistance.
  • 5. From the hang, lying on the lower pole, a circle on the right with a turn to the left at 270 0 gray on the right thigh.

From the hang, lying on n / w, raise the right leg forward and, turning to the left, intercept the right hand from above behind the left. Continuing the turn by another 180 °, release the left hand and, pressing the right hand on the h / f, swing the right through the n / f, sit on the right thigh. Take the left leg back, bend the right, left arm to the side, bend.

Sequence of training:

  • 1. From the hang, lying on the n / f sit on the right thigh.
  • 2. From the hang, lying on top from behind with the right, grip for the h / f with the left hand from above, with the right from below. Turn to the left by 90 ° with a right swing through n / f to the saddle on the right thigh.
  • 3. Complete the turn with and without assistance.

Insurance. To provide help, standing on the left inside the bars, support the right hand under the lower back, with the left - "seeing off" the student's leg. As you turn, the teacher moves back to the right and supports with the left hand under the lower back, and with the right hand for the right leg.

1. Backward turn with a curtain from the support, riding on the lower pole( rice. 5).

From the support, riding on n / w, rise on your hands and take the leg back. Then bend the front leg, catch it on the n / g and free fall backwards, followed by an active movement of the free leg forward, perform a turn. Finishing the turn, raise your shoulders back and up, straighten your supporting leg, bend over and go to the support top.

Sequence of training:

  • 1. From an emphasis on top of the lower leg abduction backward with a curtain on the other with the help. The teacher, standing on the side, holds the student by the swinging leg and under the shoulder. The supporting leg should be bent enough for a good grip on the pole, and the arms and swing leg should be straight.
  • 2. From swinging the curtain in the hanging on a low crossbar, lifting by overturn to close-up on top with the help of a teacher.
  • 3. Turning back with the curtain from the support on top of a low crossbar and with the help of and independently.

Insurance. Assist with one hand on the shoulder, the other on the forearm, standing in front of the side of the student.

  • 2. Forward swing riding on the lower pole.
  • 3. Backward riding on the lower pole. See Crossbar Exercises.

1. From the support at the back on the lower pole, face outward, swing forward, swing off at an angle. From the support from the back to the n / w, swing your legs forward to an angle of 90 °, tear the pelvis off the pole and, pushing off with your hands, jump onto the mats.

Sequence of training:

  • 1. Dismount from a saddle on a horse with handles with and independently.
  • 2. The same from the gray on a horse without handles and a log.
  • 3. Jump off at an angle from the support at the back to the n / g with the help of and independently.

Insurance. Support at the moment of swinging legs forward with one hand under the thighs from below, with the other under the back while standing on the side.

2. From the support on top of the lower rail, one jump forward, a dismount with a turn of 90 0 and 270 0 .

From the support with the top right on the n / g, intercept the right hand with a grip from below. Swing the legs to the left with an accentuated movement of the left leg, push off with the left hand and, transferring the weight of the body to the right hand, swing the left leg over the pole with a turn to the right. Connecting your legs, bend, take your left hand upward and gently land with your right side to the projectile.

3. From the gray on the thigh, a dismount with a turn in a circle.

From the saddle on the left thigh to the n / g grip with the left hand behind the h / f, right to the side, put the right hand with a bottom grip from the back on the n / g and, leaning on the right hand, connect the legs. Release the h / w and jump off with a turn to the right.

4. From the gray with an angle on the lower rail across the back swing, the dismount bent over with a turn in a circle.

From a gray angle on n / g across the grip with the left hand for the h / f, right to the side. Spread your legs apart, leaning forward, grab your right hand with a reverse grip for n / f in front and swing backward with a left swing backward through n / f, push off with your left hand from h / f. Turn left in a circle, connecting your legs, bend and land with your right side to the projectile.

From the gray on the thigh on the lower pole, dismount with an angle backward.

From the saddle on the left thigh, swing forward, perform the saddle across the corner with the left hand for the h / w, right to the side. Then take a reverse grip with your right hand for n / g in front of the thigh. Turning to the left in a circle, swing your legs over the n / f and, leaning on the right hand, push off with the left from the h / f, straighten out at the hip joints. Land with your right side to the projectile.

Sequence of training:

1. From the gray hair longitudinally to n / w, facing the h / f, grip with the left hand for the h / f, right for the n / f at the thigh, swing to the left through the n / f dismount. Perform first with the help of a teacher. The teacher assists with both hands (as you turn) around the waist, standing on the right back.

Slide 2

Uneven bars is a sports equipment used in artistic gymnastics for women. Height of the upper pole - 241 cm Height of the lower pole - 161 cm Diameter of the pole - 4 cm Length of the pole - 240 cm Diagonal distances between the poles: 130-180 cm Content and composition of the exercise on the uneven bars The exercise should consist of various structural groups of elements: swoop turns and swings (high rpm, swing, rpm without touching, rpm with jumps, rpm in the support while standing) flight elements (elements with changing poles, counter-flights, flights and flights on the same pole)

Slide 3

In the 50s, the distance between the poles was extremely small. This did not allow the gymnasts to perform complex elements, and the combinations consisted of simple lifts, turns, small-amplitude jumps. At the end of the 60s, the distance between the poles increased slightly. Also, a new type of fastening of the poles is used (stretching, as on the crossbar). As a result, gymnasts were able to significantly expand the arsenal of elements in their combinations. In the mid-80s, the combinations of gymnasts became so complicated that the FIG decided to further separate the poles from each other, which turned the bar projectile into two bars. The gymnasts were now able to perform high revs using the male technique (without deflection on the rise in the rack and without taking a large "kippah" on the fall). Also, the breeding of the bars allowed the gymnasts to perform more complex flights from one pole to another. Thanks to the raising of the poles, the combinations of gymnasts on the uneven bars are more and more approaching in complexity to the combinations of gymnasts on the bar, but this also led to the fact that a number of elements completely disappeared from the arsenal of gymnasts, since they were characteristic of precisely brought together poles

Slide 4

Combinations of gymnasts of the 90s are strongly evolving compared to the 80s. Of course, a big role here was played by the fact that the bars were spread even more, and it became possible to even more fully use the potential of the elements performed in a big swing. But that's not all, of course. After the 1992 Olympics, the rules were changed. And in addition to complex elements, bundles of elements (albeit not the most difficult ones) among themselves began to be appreciated. This led to a change in the appearance of the combination and brought it to another qualitative level. If we talk about 1992, then this was the last year in which the gymnasts "lived in the old way." Of course, all the athletes squeezed everything that was possible from their combinations. Almost all in combination had two elements with a flight phase. As a rule, Tkachev and Delchev, but there were also exceptions. For example, the Korean athlete Kim Gwansuk demonstrated a simply insane combination of Tkachev's flight and a forward to hang counter somersault (in the Xiao Ruizhi / Marynich somersault in men's gymnastics). Elements with a change of a pole are, as a rule, a flight by Shaposhnikova or a reverse turn without touching it, but from the inside of the poles with a turn of 180. The dismount is already an order of magnitude more difficult. For many gymnasts, this is a double back somersault in a tuck with a 360 turn, performed for the first time by Oksana Chusovitina in 1991, or a double back somersault, bending over. Since 1993, gymnasts have been looking for new types of elements to combine. for example, the combination of the Jaeger's somersault or Tkachev's flight with the Pak somersault with vzh. on nzh .. Or a bunch of Chusovitina's turntables (a large backward rotation with a jump and a 360 turn) and whatever flight element, for example, a Ginger somersault or Tkachev's flight, are popular. But the most outstanding master of complex compounds of elements is the star of Russian gymnastics Svetlana Khorkina. She performs several connections in combination at once. For example, in 1997, after Stalder with a 360 turn, he immediately performs a large backward turn with a 540 turn and immediately Markelov's signature flight. And her second bundle will also serve for subsequent generations of gymnasts as an excellent example of the simplicity and genius of the idea - after the original large backward turn with a jump and a 540 turn, there is a Pak somersault, then immediately Stalder on N.J. and immediately its second nominal element is the flight of Khorkina or Shaposhnikov with a 180-degree turn.

Slide 5

1952 - Margit Korondi, Hungary 1956 - Agnes Keleti, Hungary 1960 - Polina Astakhova, USSR 1964 - Polina Astakhova, USSR 1968 - Vera Chaslavska, Czechoslovakia 1972 - Karin Yants, GDR 1976 - Nadia Comaneci, Romania 1980 - Maxi Gnauk, GDR 1988 - Daniela Silivash Romania 1992 - Liu Li, China 1996 - Svetlana Khorkina, Russia 2000 - Svetlana Khorkina, Russia 2004 - Emil Lepennek, France 2008 - HyoKexin, China 2012 - Aliya Mustafina, Russia Olympic Champions in parallel bars

Slide 6

1994 - Lu Li, China 1995 - Svetlana Khorkina, Russia 1997 - Svetlana Khorkina, Russia 1999 - Svetlana Khorkina, Russia 2001 - Svetlana Khorkina, Russia 2003 - Holy Vis and Chelsea Memmel, both USA 2005 - Nastya Lyukina, USA 2006 - Elizabeth Tweddle, Great Britain 2007 - Ksenia Semyonova, Russia 2009 - HyoKesin, China 2010 - Elizabeth Tweddle, Great Britain 2011 - Victoria Komova, Russia 2013 - Huang Huidan, China 1954 - Agnes Keleti, Hungary 1958 - Larisa Latynina, USSR 1962 - Irina Pervushina, USSR 1966 - Natalia Kuchinskaya , USSR 1970 - Karin Janz, GDR 1974 - Anne-Laura Zinke, GDR 1978 - Patricia Frederick, USA 1979 - Maxi Gnauck, GDR 1981 - Maxi Gnauk, GDR 1983 - Maxi Gnauk, GDR 1985 - G. Feinreich, GDR 1987 - D Silivash, Romania and D. Tummler, East Germany World Champions in uneven bars 1989 - Fan Di, PRC 1991 - Kim Gwang Suk, DPRK 1993 - Shannon Miller, USA

Slide 8

A COMBINATION OF EXERCISES ON BARS for girls of grade 5. In the hang on the top, swinging bends - hanging crouching bending on the right, left down - swinging the left to hanging while lying down - alternately intercepting the hands, support from behind - intercepting the right (left) into the grip from below - dismount, with a turn of 90 °

Slide 9

A COMBINATION OF EXERCISES ON BARS for girls of grade 6. Swing one and pushing the other (or pushing with two) lifting by overturning to an emphasis with support on the upper one - swinging backwards a dismount with a turn of 90 °.

Slide 10

A COMBINATION OF EXERCISES ON BARS for girls of grade 7. Swing one and pushing the other (or pushing with two) lifting by a turn to the support - a right (left) jump with an interception for the upper one and at the pace of a circle of the right (left) with a turn to the left (right) with alternate interceptions of hands at close range from above, a grip for the upper one - intercepting the right (left) behind the lower grip from below - by swinging the left (right) dismount with a turn of 90 °.

Slide 11

A COMBINATION OF EXERCISES ON BARS for girls of grade 8. From swinging with bends (or jumping), hanging crouching on one leg, the other forward - with a swing of one and pushing the other; around.

Slide 12

A COMBINATION OF EXERCISES ON BARS for girls in grade 9. I. p. - grip "for the lower, facing the upper. By pushing the legs hanging, bending over on the lower one with the support of the legs on the upper one - emphasis on the lower one - by swinging the right (left) leg with one hand intercepting the upper turn to hang while lying on the lower one - gray on the hip, arm to the side - by swinging two inwards, a dismount with an angle backward.

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    • Exercises on the uneven bars are divided into swing, power and static.

    Swing exercises include swing stances, sweeps, circles, falls, lifts, and others. Strength exercises include a shoulder stand, a handstand by force (bent over, bent over, with straight and bent arms). Static exercises are aimed at maintaining postures and maintaining balance (supports, stands).

    Somersault forward.

    1. In an emphasis, standing, legs apart, bend your arms until your head touches the mat, return to the starting position.

    2.From an emphasis, standing, legs apart, somersault forward into the gray, legs apart (do not bend the legs), perform with the help of a teacher.

    3. Do the same yourself.

    4.From gray legs apart on a gymnastic bench (put a mat on the bench), interception forward, leaning on the hands, standing bent, legs apart, forward somersault to gray legs apart.

    5.From gray, legs apart on the uneven bars, bend forward, rest your shoulders on the poles, elbows to the sides, control the setting of the shoulders.

    6.From gray, legs apart on the uneven bars (in front of the mat is placed) with the support of the shoulders on the poles, somersault forward into the gray legs apart. Legs are straight, interception with hands is fast.

    7. Roll with support under the back.

    8. Roll forward on your own.

    Shoulder stand.

    1. From a hang, standing bent over on a gymnastic wall with one leg swing, perform hanging bending over with straight legs, performing 5-6 times.

    2. From the hang, bending over on the uneven bars, hanging bending slowly and quickly, perform 7-8 times.

    3.Hand and headstand.

    4. From the gray legs apart, slowly perform a forward roll to the gray legs apart.

    5. The same, but linger during the support with the shoulders on the poles, elbows to the sides.

    6. From the support, standing bent over the rack on the shoulders, with the help of the teacher.

    7.From gray, legs apart, stand on the shoulders, with the help of a teacher.

    8.Shoulder stand by yourself.

    Ascent forward.

    On a swing forward, sag and slightly bend at the hip joints. When the legs pass the line of the poles, energetically straighten up, pushing off the poles with your shoulders, and, giving your shoulders forward, go to the point of support.

    Sequence of training:

    1.From the support lying behind with the legs resting on the poles (legs apart), bending energetically and simultaneously pressing with your hands, go to the support (4-5 times).

    2. From swinging of small amplitude (poles at an inclination), swinging forward with legs apart, perform with the help of a teacher.

    3. Do the same yourself.

    4. On parallel bars, lifting the legs apart in a gray with the help of a teacher.

    5. Do the same yourself.

    6. From swinging, swing forward.

    Flip point-blank on the crossbar.

    It is performed with an energetic swing of one and a push of the other leg, bending, and by the force of the arms, pulling the body to the crossbar, send your legs up over the crossbar and lie on it with your stomach. At the moment of going point-to-point, straightening your arms, bend, move your hands to point-blank, raise your head.

    Sequence of training:

    1. Hanging pull-up on bent arms (up to an angle of 90 degrees at the elbow joint).

    2.From the support, bend forward, bending your arms, and lie with your stomach on the crossbar, and then quickly straighten out and, straightening your arms, again go to the support. Objective: to learn to quickly, without delay, go to close range.

    3. From the support, slowly lower yourself forward into the hanging position (when lowering the legs should not fall).

    4. While hanging, standing on bent arms, quickly raise your legs forward - up.

    5. In a jay on the shoulder blades, be able to take the position of the body, bending over at an angle of 160-170 degrees.

    6. From a hang, standing with a grip on the lower pole with a push of one and with a swing with the other, hanging bending over, leaning with your feet on the upper pole.

    7. The same, on a low bar, touching the support with the stomach and holding the body in position, bent at an angle of 160-170 degrees, with the help of a teacher.

    8. From a hang, bending down on the lower pole, leaning with your feet on the upper pole, with a swing of one leg, an upside-down rise at close range on the lower pole.

    9. The same, but pushing off with two feet from the top pole.

    10.Rise of the coup. The rise is considered mastered if it is performed quickly, without delay and with straight legs.

    Literature:

    1. V. D. Palyga. Gymnastics. Tutorial. M., "Education", 1982.

    2.G.P. Bogdanov. Physical culture lessons in 4-6,7-8,9-10 grade. "Education", 1981.

    3.VI Filippovich. Theory and methodology of gymnastics. "Education", 1971.

    4. N.A. Fomin, V.P. Filin. Age foundations of physical education.

    5. A.P. Koltanovsky, A.T. Brykin. General developmental special exercises.

    6. B.A. Ashmarin. Theory and methodology of physical education. "Enlightenment", 1979.

    Among the numerous shells and simulators, the purpose of which is to develop physical strength and attractive muscles, the parallel bars should be singled out separately. Two parallel pipes, dug into each school yard, allow you to work with your own weight with sufficient quality, loading, first of all, the pectoral muscles and triceps. For this reason, exercises on the uneven bars are so popular not only among workout adherents, but also among professionals involved in gyms.

    Let us consider in more detail exercises on the uneven bars for beginners and already experienced athletes - their benefits, the relevance of their use and the main varieties.

    Exercises on uneven bars

    Benefits of exercising on uneven bars

    Look at photos from trainings or competitions in a discipline in which the main (and almost the only) equipment for training are a horizontal bar and parallel bars. The overwhelming majority of athletes have a fairly good shape - "dry" and high-quality muscle mass, impressive chest, deltas, triceps, back, protruding "cubes" of the press - it is for this that the vast majority of people are engaged. By the way, due to the fact that there is a qualitative load on the pectoral muscles, exercises on the uneven bars for girls are quite a useful and effective exercise (in comparison with the classic barbell press).

    A correctly planned and regularly performed set of exercises on the uneven bars can be compared in efficiency with a visit to the gym. The benefit of such training is that several muscle groups and joints receive the load at once, which has a positive effect on the effectiveness of the exercises.

    The relevance of training: for whom is uneven bars suitable?

    It is difficult to say that the uneven bar training program is an easy and accessible complex for every athlete. Rather, on the contrary - even to perform regular push-ups, a certain physical preparation is required, and for a novice athlete it will probably seem quite heavy. You can simplify the task by regularly doing other exercises to strengthen the muscles - for example, (if you work out at home), and dumbbells (if you work out in the gym).

    Bar training is not suitable for:

    • people with overweight problems;
    • people with weak joints (especially shoulder joints);
    • people who have recently had major surgery or injury (dislocation / sprain / fracture).

    For the rest, exercises with the help of this projectile can be smoothly included in your program, supplementing it with effective exercises.


    Before starting a workout: warm up and stretch

    Like any other type of physical activity, sports exercise on the uneven bars is a fairly serious load on the muscles and joints involved. Due to the fact that the work will be carried out with the weight of your own body, which must be constantly held in a certain position, a huge number of muscle groups will have to work - therefore, it is imperative to knead for only pectoral and triceps, and perform a full-fledged complex that allows you to "warm up" the whole body.

    Separately, mention should be made of the need to stretch and warm up the joints. It is very easy to injure the shoulder during push-ups on the uneven bars, but getting rid of the consequences of such an injury is a much more difficult task and takes more than one month of time. Therefore, in addition to exercises on the uneven bars, the training program must necessarily provide for a sufficient and high-quality warm-up, which should not be spared time.


    Strength and gymnastics exercises

    Conventionally existing exercises on uneven bars can be divided into two groups:

    • strength - when the work of certain muscle groups performs multiple repetitions of the same movement;
    • gymnastic - when a huge number of muscles and joints are involved in the work, performing certain movements.

    Strength exercises

    This item includes:

    • push-ups on the uneven bars (all types);
    • hanging legs (one of the most effective ways to work out the press on the uneven bars with high quality);
    • handstand push-ups (the option is quite difficult, therefore, it is strictly not recommended to perform it on the uneven bars for inexperienced athletes).

    This also includes all kinds of statics and balance (when an athlete holds his body in a certain position and holds it for the maximum possible amount of time):

    • "Corner" (another option for those who want to do exercises on the uneven bars for the press);
    • "horizon";
    • "candle".


    Gymnastic exercises

    A more complex direction, which, however, in recent years has gained significant popularity among ordinary adolescents.

    If you want to perform beautiful and complex exercises on the uneven bars, gymnastics is the most suitable sport in this regard, which has a considerable number of different execution options. Let's list the main ones:

    • swing legs in support;
    • swing legs in support with armpits;
    • dismount;
    • lifting with an extension;
    • instep and legs apart.

    This list is far from complete, and contains only those exercises that you can learn to do on your own relatively safely. However, remember that even the movements listed above require substantial physical fitness and maximum caution.

    Of the more complex, the following can be noted:

    • Front horizontal hanging on the uneven bars
    • Rear horizontal hanging (swallow) on the uneven bars
    • Horizon (which can also be a gymnastic element, but at the same time a power one)


    Bars training program

    If we talk about training, then, in principle, there is nothing difficult here. You need to train three days a week, but this is for a start - as you develop, you yourself will be able to determine which days are best to train, and which are better to rest. At the beginning of classes on the uneven bars, you need to practice only the base, - the classic push-ups on the uneven bars. The classic push-up is precisely the chest-style push-up.

    If you train only on the uneven bars, then you can do a lot of approaches, but a lot depends on the goal. If you gain mass and become stronger, then you don't need to do more than 10 approaches to get started. For these 10 sets, do 60-70% of your max reps, and increase the load with each workout. When you get stronger, you will be able to compose the program yourself, which is right for you.

    The parallel bars are one of the most affordable and simple sports equipment that allows you to effectively develop physical strength and build muscle in the upper body. A well-designed set of exercises on the uneven bars will allow you to progress quickly on any sports field or even at home.

    How is exercise effective?

    Many do not understand why the simplest scheme of exercises on the uneven bars is so effective? In this matter, the correct approach and well-developed technique are important. Regular workouts can successfully replace grueling strength training in gyms, namely the bench press with a barbell or dumbbells on a horizontal or incline bench.

    An important advantage of the beams is that there is no need to purchase special equipment, since this shell is available in almost all yards. The fact is that not everyone has time to visit the gym.

    What muscles work on the uneven bars?

    The program on the uneven bars includes the work of the pectoral muscles, the back muscles, the muscles of the shoulder girdle and the muscles of the arms, but the triceps, chest and deltas are subject to the maximum load.

    Training on the uneven bars according to special programs allows you to strengthen other muscle groups, including the shoulder girdle and abs. Studying according to the formed table, you will observe how your body is transforming: the relief on the chest appears, the shoulders grow, the back straightens.

    You can make your workout harder by adding weights. It can be a belt with pancakes or a regular backpack with some heavy objects inside. Even if you work out in the gym, do not neglect which can increase the effectiveness of your workouts.

    Reps and rest times

    The duration and intensity of the sessions, as well as the number of repetitions, will affect the final result that you will be able to achieve. Choose a workout format based on your ultimate goals. Experienced athletes themselves know which scheme of exercises on the uneven bars suits them best, and for beginners, we will give general recommendations:

    1. Slimming. Perform up to 15-18 reps per set, and rest no more than 20-30 seconds. This will keep your heart rate high, which is essential for fat burning. The training complex should consist of at least three exercises, and its total duration should be within 25-30 minutes.
    2. For muscle building. If your goal is to increase muscle mass, train at a more measured pace. Rest for up to a minute, and do the exercises in 4-5 approaches. The number of repetitions is 10-12, but if they are easy for you, use weights.
    3. To increase strength. In this case, the number of approaches is 3-4 for 7-8 repetitions. The duration of rest is from 1 to 2 minutes, and you need to work with weights: dumbbells or pancakes suspended from a belt, a backpack with heavy books or other objects put on.

    Push up table

    There are special tables for push-ups on the uneven bars, aimed at increasing the number of repetitions. Practice shows that these tables are ideal for some people, while others do not have time to progress so quickly. We recommend trying to practice using the table:

    If you get stuck for a week and cannot complete the indicated number of repetitions, delay at this stage and repeat. Not everyone succeeds in reaching the end, but you need to show perseverance. Everything depends on the time spent.

    Exercises for beginners

    The number of days varies from 3 to 5 per week. It is important for you to work out the technique, since a lot depends on it. Jump on the uneven bars and focus on straight arms, bend your legs at the knees, and cross your feet. Lower with an inhalation, and rise with a powerful exhalation. At the bottom point, you need to reach a right angle at the elbows, and at the top of the arm we fully straighten.

    This set of exercises is aimed at practicing technique and preparing the body for more difficult workouts. It is also suitable for people who have not yet learned how to fully do push-ups on the uneven bars. For beginners, it is recommended to work out in this mode for 3-5 weeks:

    1. The first exercise is elementary - we just learn how to get on the uneven bars correctly. We approach them, put our hands on the rungs and jump, reaching straight arms and balancing the body. Then immediately jump off and repeat 6-8 more times.
    2. The second exercise is aimed at strengthening the muscles of the press and legs. We jump onto the uneven bars and raise our legs up in front of us. If hard, bend them at the knees. We perform 10-12 repetitions.
    3. This movement combines the first exercise with negative amplitude. We jump onto the uneven bars, quench the swinging of the body and slowly bend our arms at the elbows, dropping down. After that, jump to the ground and repeat 8-12 times.
    4. If you know how to do push-ups on the uneven bars, do a dozen push-ups, and if you have not yet learned, perform a simplified movement: rest your palms on the bars and throw your legs on them, and then lower yourself down, bending your elbows.

    If you feel that this scheme of training on the uneven bars is very simple for you, move on to the next stage.

    Complex for experienced athletes

    1. We jump onto the uneven bars and raise our legs up on outstretched arms. The lower limbs need to be raised to the level of the crossbars, lingering at the top point for 1-2 seconds.
    2. Raise your legs alternately to a parallel position relative to the ground.
    3. We jump onto the uneven bars and keep our arms straight. Raise our legs up over the bars, and then turn the body to the left and right, shifting the legs in the space above the uneven bars. The exercise is difficult, but effective, as it involves many muscle groups.
    4. Corner push-ups are our next exercise. We jump onto the uneven bars, raise our legs so that they form a right angle with the body, and then bend our arms 90 degrees at the elbows and do push-ups.
    5. To strengthen the musculature of the arms, it is useful to walk on the hands. We jump onto the uneven bars and begin to alternately walk with our hands on the bars, trying not to swing our legs. Reaching the end of the crossbeams, we jump off, and then we go in the opposite direction.
    6. To develop your triceps, do regular push-ups from the bars, but do not spread your elbows to the sides so that they are as close to the body as possible.

    The number of repetitions for this set of uneven bars depends on your goals. More details about this were discussed at the beginning of this article.

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