A set of exercises on parallel bars - we work on the triceps, chest, and abs. Killer workouts on the horizontal bar and uneven bars – the results won’t keep you waiting! Increase dips

Bars are perhaps one of the most underrated sports equipment for achieving good physical shape. In addition to the usual working position, in which the conventional chest or triceps are trained, if you have imagination, you can train anything at all. Given that there are parallel bars in almost every yard among high-rise buildings and on every sports ground, you have access to an invaluable exercise machine.

What muscles work on the uneven bars?

Let's start with standard parallel bars exercises, where you stand between two pipes, take a stand and lower yourself. A lot depends on the angle and amplitude of the repetitions.

• For example, if you place your elbows out to the sides when doing dips, you will help stretch the lateral part of the pectoral muscle, which will enhance its development. Basically pectoral muscles It's easy enough to download this way.
• If you press your elbows to your body while doing push-ups on the parallel bars, the emphasis is on the triceps.
• When leaning back, you can hit the same triceps and lats much more strongly.

How to do parallel bars

By experimenting with grips, the load changes or accents are placed. And this is all just with the same type of exercises. The usual exercises that you did on the floor will be transformed into something different if you do it on the uneven bars. For example, push-ups. When performing them on pipes, the amplitude will be much greater, which will allow the pectoral muscle to be pumped very well. There is also a good exercise - a bench press from some surface, where you sit with your back against a bench, put your hands on it and only use them to lift your body horizontally, while your legs just lie on the floor. On uneven bars, obviously, the amplitude is also much greater.

The squat sit-up is a standard abdominal exercise. The problem that often arises on the floor is that when moving, the lower back rubs and becomes uncomfortable.

However, here you should be careful and control yourself. When training on uneven bars, you can lower your body very low. This could be beneficial if it did not cause harm to the spine. Everything needs to be done correctly.

Well, if you have imagination or just a desire to know more, then you can come up with so many different strange and very effective exercises. Such gymnastics on the uneven bars will only benefit you. In extreme cases, they can even be used as a horizontal bar, but you will have to pull yourself up with an angle.

But there is one problem with them - the risk of damaging the joints or getting a sprain. This can be easily fixed with good and correct technique.

There are no particular contraindications for uneven bars., except for those who have problems with the same joints or those who do not consciously perform the approaches.

If you train in a hot head, just to do it, then there will be more harm.

Top 9 parallel bars exercises

1. Standard parallel bars press

1. Jump onto the bars.
2. Press your elbows towards you.
3. Work at full range.

2. Parallel press with elbows out to the sides

1. Jump onto the bars.
2. Move your elbows away from you to the sides.
3. Work at full range.

3. Forward Press

1. Jump onto the bars.
2. Tilt your body forward as much as possible, and slightly lift your pelvis and hold it.

4. Shoulder press

1. Stand between the bars.
2. Jump up and push yourself up.
3. Raise your shoulders up and down.
4. Lift yourself up using your upper back.

This exercise will work your trapezius, shoulders and neck well. Analogue exercise.

5. Lying dips

1. Take an emphasis lying on the uneven bars.
2. Go down as low as possible, but do not arch in the lower back.

6. Backward Diagonal Press

1. Jump onto the bars.
2. Also, place your legs over the pipes in front of you.
3. Tilt the body back.
4. Go down as far as possible.

7. Reverse grip parallel bars press

1. Jump onto the pipes.
2. Place your hands with your fingers facing you.
3. Do push-ups.

8. Walking with your hands on parallel bars

1. Jump onto the bars.
2. Use your hands to move to the other end.

Extremely interesting and useful exercise. Works as a static and strengthens your body. You can play around and complicate it by requiring you to move by jumping with your hands. You can also do push-ups after each shift. It's up to your imagination.

9. Ab exercise

1. Jump onto the bars.
2. Raise your straight legs above the bar.
3. Move them apart so that they extend slightly beyond the bars.
4. Slowly lower your legs down.

Parallel bars training program

Thanks to the multifunctionality of the beams, we have a variety that will help correctly distribute the load on different muscles and increase the duration of training. In principle, as in any other area, the training schedule on the uneven bars is approximately the same - daily or 3 to 1. The difference is that training on the uneven bars every day means strengthening, maintaining and a slight increase in overall tone. If you have a lot of free time and energy, you can do this workout on the uneven bars every day, and on some days you can also do another workout, up to the same muscles. This has a positive effect on overall fitness and discipline.

The order of the set of exercises on the uneven bars is as follows:

• Horizontal push-ups (15 times).
• Standard press (10 times).
• Back press (15 times).
• Press with elbows to the side (10 times).
• Shoulder press (12 times).
• Forward Bend Press (8 times).
• Press reverse grip(7 times).
• Walking on parallel bars with your hands.

Rest between sets for 70 seconds. It is advisable to perform the set twice, but it depends on your physical development. If it’s difficult, then start with one. Climbing is a finishing exercise that is recommended to be done at the end of a workout, not a circuit. The press that was described above serves to not reduce the intensity. He is in this text just as an example good exercise, which, although similar to, is still different. However, if you want to burn more calories, then instead of resting between circuits, do this exercise.

Warm up well to avoid injury.

For beginners in sports For those who train on parallel bars, you can try to perform only a standard bench press to get used to it.

For girls Standard dips and presses are better suited instead of deviations and grip changes.

Push-ups come first in order to, to a greater extent, adapt the muscles to the next load, rather than the joints. Most trivial, but important rule– you train for yourself, not for someone else. This means that every repetition must be of high quality. Don't sag in your pace. Breathe. There is no need to hold your breath when performing difficult tasks. This will destroy your body before you even reach the end of the first circle. AND . This technique will not only improve your performance during training, but also improve the result after it.

Conclusion

Bars are a unique apparatus. With their help you can pump up whatever you want. Probably, only legs are not possible, but something can be thought of here too. Don't limit yourself to template exercises. Training should not be aimed at one muscle or even a group. A non-standard approach will improve you comprehensively. You will be resilient and strong, and not just in the things you train for.

Exercises on parallel bars in video format

This is one of the few Old School multi-joint exercises that remain from the old, classic school of bodybuilding. In the 50s last century, when the choice of exercise equipment was not as extensive as it is now, dips on the uneven bars had no alternative. For many years, they have remained basic for training triceps and pumping up the pectoral muscles. Their undeniable advantage is that the degree of load can be adjusted by the position of the body and arms, as well as the width of the projectile. Although this is not the only advantage, thanks to which they have many adherents.

Operating principle

The first thing athletes want to know is what muscles work during dips. They are a general strengthening exercise for the entire upper body. Deltas and trapezoids are actively involved. You won’t find anything more effective for the pectoral muscles; the emphasis also shifts to the triceps.

If you spread your elbows as wide as possible and lean forward more, the load will be focused on the lower chest muscles. If the elbows are pressed to the body, and the angle of inclination of the body forward is minimal, the work will be done mainly by the triceps.

About anatomy. The triceps in their mass fraction make up about 2/3 of the shoulder, and their size plays a very important role in the formation of pumped up, beautiful hands. By focusing only on the biceps, athletes will never get a harmoniously developed forearm.

Advantages and disadvantages

If we take into account chest training, then dips have no equal. At the same time, the level of injury hazard when performing this exercise is also off the charts. Therefore, when including them in the lesson program, you need to become familiar with both the positive and negative aspects in advance.

Advantages

• Targeted training of the necessary muscles;
• a powerful push to perform all pressing exercises;
• the most effective exercise for training the pectoral muscles: as a result, they will be very beautifully drawn, the deltoids will increase in volume, the shoulders will widen;
• formation of athletic posture: straight back, shoulders turned, chest forward.

Flaws

• Quite good physical training is required; if the triceps are not trained, it is difficult to perform push-ups;
• During the exercise, a very strong hyperextension of the shoulder occurs, so there are contraindications for its implementation: chronic dislocations and pain in the shoulder joints;
• increased risk of injury.

If you master the technique, follow contraindications and avoid annoying mistakes, you may not even notice the shortcomings.

Records. In 1998, English athlete Simon Kent performed 3,989 parallel bar push-ups in an hour. In 2002, Lincoln College (also from England) did 140 push-ups in 1 minute.

Execution Rules

Due to the high risk of injury, the technique must be worked out 100%. You cannot increase the load and take on the proposed training schemes without mastering it. Otherwise, not only will you not achieve any results, but you also risk injuring yourself. shoulder joints and neck.

Technique

1. The warm-up should be about warming up shoulder girdle. This will reduce the risk of injury.
2. It is necessary to start push-ups from the top point, since at the bottom, the muscles are in a stretched state, and the body itself is relaxed.
3. Choose a comfortable and desired grip width. Firmly grip the bars with an overhand grip. The palms should be turned towards the body. Press your chin tightly to your chest.
4. Shift the weight onto your arms from your legs, which are crossed at this moment. Pull your shoulders back.
5. Take a deep breath through your nose. Start lowering slowly. The lower the speed, the safer and more efficient the load will be.
6. Fix at a comfortable depth. Bring your shoulder blades together, don't slouch. Shoulders should not move in different directions.
7. The angle at the elbow at the bottom should be 90° or slightly less.
8. Feeling the muscle stretch, you can finally exhale through your mouth and begin to rise smoothly. The main thing is to avoid jerking.
9. When lifting, it is important not to make any head movements or swing your body. To fully control and stabilize the position of the torso, it is necessary to tense the abs and buttocks as much as possible. But you have to work exclusively with your hands.

1. Many people ask how to replace dips so that the load is equal. You can offer a bench press bench, but even this, despite its popularity among bodybuilders, puts less stress on the chest.
2. Increase the weight of the weights gradually.
3. Start with triceps-focused push-ups. And from the next month of training, start doing exercises to work the chest.
4. Follow correct breathing: lowering is done while inhaling, lifting is done while exhaling.
5. To avoid injury, make sure that the width of the bars is slightly wider than the width of your shoulders.
6. No need to strive for maximum speed. The slower you learn to do this, the better the muscles will work.
7. Girls are better off starting with the gravitron. If you have not pumped your arms and chest before, it will be difficult to complete the exercise. It’s better to study comprehensively, according to special complex.

If you can’t do push-ups the first time, you need to prepare your body for the load. As lead-in exercises, experts recommend (regular and wide), from the bench (emphasis on the hands behind).

Exercises

By slightly changing the execution technique, you can distribute the load differently and shift the emphasis to the desired muscle group. For comprehensive development, work for a month in one style, for a month in another. Start with triceps, then move on to exercises wide grip for the chest.

• Focus on triceps

The body and spine should be as vertical as possible at any time during push-ups. You should not allow your neck to tilt back. The gaze is directed straight forward, the chin looks at the floor with its lower point. The legs are either straightened or crossed (whichever is more convenient for you). The top point represents a lockout - full straightening of the elbows. The grip should match the width of your shoulders or be slightly narrower. The arms are pressed tightly to the body. During the exercise, the elbows move back, but not to the sides. Lowering - to an angle at the elbows of 90°. At correct technique execution, the contraction of the triceps will be felt in full force.

• Emphasis on the chest

Change the position of the body - and instead of the triceps, the chest will be pumped much more powerfully. Tilt your torso forward, and the lowest point at the moment of lowering should be as deep as possible. Here you already need to do push-ups on wide bars that exceed (but not much) the width of your shoulders. Elbows are placed at an angle of 45° to the body. To ensure the correct tilt of the body, you need to press your chin to your chest, cross your legs, bend your knees and bring them slightly forward. As you descend to the maximum depth, you should feel the pectoral muscles stretch to the limit. At the top point, the arms are not fully straightened so that the triceps do not shift.

• With weights

You can perform push-ups on uneven bars with weights only after you have mastered the classics with own weight in the scheme, 3 sets (1 minute interval) of 15 repetitions. To do this, you can use special weighted belts or vests. It is important here to perform lowering and lifting correctly - slowly, without jerking. The lowest point is the most dangerous, so you need to be extremely careful. Create a weight training program correctly: start with minimal loads (in terms of kg and repetitions), gradually increasing them.

Weighted dips are considered the best alternative to barbell exercises.

• Partial reps

They assume partial lowering of the body (about half), not reaching lowest point. It is recommended to be performed by experienced athletes after the usual scheme in order to “finish off” the muscles.

• In the simulator

A good alternative to street parallel bars is a simulator, which is available in almost any gym. Push-ups in a gravitron will be distinguished by the presence of a counterweight. Even beginners can do them. The biceps and triceps work actively here, but the pectoral muscles will receive a little less load. The required weight is set, the hands are grabbed around the handrails, and the feet are placed on a special step. Bend the body back. The elbows form a right angle. Bring your shoulder blades as close to each other as possible. Straighten your elbows so that the muscles tense. This exercise is called a reverse push-up.

• Pronated grip

Experienced athletes who want to increase the load on the triceps can be advised to do dips on the uneven bars with a reverse grip (also called a pronated grip). The main “trick” is to grab the bars with your palms facing away from you (it gives the impression that your arms are twisted).

Training schemes and programs

You need to understand that training programs aimed at developing triceps strength and pumping up the chest will be different for beginners and more prepared athletes.

General scheme

Both beginners and experienced athletes will find the following push-up scheme useful: 3 approaches (the interval depends on physical training: from 30 seconds to 1.5 minutes) of 15 repetitions. During this time, all target muscles will have time to get tired. As soon as you feel an increase in strength, you can take on weights. But then you will have to reduce the number of repetitions to 8-10 and gradually increase them along with the weight.

For newbies

For more experienced

If physical fitness allows, you can use a more complex scheme. Include push-ups at the beginning of your workout for the triceps and at the end for the pecs. It is not recommended to place parallel bars before pressing as you will fatigue your triceps. You can use the following techniques to maximize the overall load.

1. Partial repetitions after the usual pattern of spaced repetitions.
2. Forced repetitions, when after regular push-ups you need to do 4-5 more times, but at the same time your partner must insure your legs, helping with the climbs.
3. Drop sets. Do not pause between sets of weighted push-ups. Instead, decrease the weight each time.
4. Negative repetitions. Very traumatic, but at the same time effective. Have to take Weight Limit weights with which you can do 5 push-ups. The lowering should be very slow (at least 4 seconds). The lift is done with the help of your legs: you simply stand on any elevation (bench or supports) and return to the top point.

Approximate training program for 2 months:

If you need to properly work out your pectoral muscles and pump up your triceps, you don’t have to put stress on your body in the form of a bench press bench. It’s difficult, and anyway you won’t get such a powerful load as push-ups on the uneven bars give to your body. This universal exercise which can be performed both in the gym on a special simulator and outside in the yard; both men and women; both and for gaining muscle mass. So, when drawing up your next training program for the near future, do not ignore it.

Circuit training of pull-ups and push-ups
We scoured the entire Internet and did the almost impossible - we found the recommended training program for those who are just starting to train on horizontal bars and uneven bars:

Pull-ups narrow grip(top or bottom) - 1-3 sets of 5-10 reps
Dips - 1-3 sets of 10 reps
Diamond push-ups - 1-3 sets of 10-15 reps
Squats (feet together) - 1-3 sets of 20 reps

Workout with emphasis on the pectoral muscles

P.S. Yes, last exercise in his program these are calf raises, we were not mistaken.

Training program for everything muscle groups(FULL BODY)

Australian pull-ups (bar pulled to chest level) - 3-5 sets of 15-20 reps
Push-ups - 2-3 sets of 15-20 reps
Squats - 2-3 sets of 15-20 reps
Lunges - 2-3 sets of 10 reps (each leg!)
Calf raises - 2-3 sets of 15-20 repetitions (alternately) or 10 in a row for each
Peak push-ups - 2-3 sets of 10 reps
High Australian pull-ups (the bar is pulled to shoulder level) - 2-3 sets of 10-15 reps
Hanging knee crunches or chest raises - 2-3 sets of 10-15 reps
Plank - 3-5 approaches to the maximum

Rest between sets and exercises - from 30 seconds to 3 minutes depending on your level, select in such a way as to complete all exercises in good quality, but it would be hard.

Circuit training on the horizontal bar

First round:

5 neutral grip pull-ups

20 push-ups

Second round:

5 wide grip pull-ups
10 leg raises to the bar
15 diamond push-ups
10 jump squats

Rest before the next round - 4 minutes.

Third circle:

5 pull-ups with a shoulder-width grip
13 leg raises in support on the uneven bars (to the side, in front of you, to the side, in front of you, etc.)
20 push-ups with wide arms
10 jump squats

Rest before the next round - 4 minutes.

Fourth circle:

5 pull-ups with underhand grip
10 leg raises in front of you on parallel bars
20 push-ups
10 jump squats

Back training on horizontal bars

Basic training

Overhand grip pull-ups - 4 sets of 5-10 reps
Neutral grip pull-ups - 4 sets of 5-10 reps
Dips - 4 sets of 5-10 reps
Diamond push-ups - 5-10 times
Push-ups with narrow setting hands - 5-10 times
Push-ups with hands shoulder-width apart - 5-10 times
Push-ups with wide arms - 5-10 times

Evening weaving

The name of the program exactly reflects its content - in the evening you will need to do 100 repetitions (100 on the horizontal bar and 100 on the uneven bars) according to the scheme - 10 pull-ups, 10 dips, 1-3 minutes rest, repeat. Strength is in simplicity! And as your strength increases, try to reduce the rest time between approaches to 1 minute.

Exercises on parallel bars are the best option if a person wants to pump up his triceps and chest muscles. Exercises on the horizontal bars are those that you have to perform with your body weight.

Therefore, such activities are associated with significant strength loads associated with a high risk of injury.

In order not only to protect yourself from sprains and joint damage, but also to get noticeable training results, you need to follow the training technique on horizontal bars, horizontal bars and uneven bars.

What muscles does the exercise work on?

All types of push-ups on apparatus, associated with working with your body weight, affect the following muscles:

• anterior delta;
• pectoralis major muscle;
• triceps;
• rectus abdominis muscle.

Conventionally, all types of push-ups can be classified depending on the type of muscles working when performing a fitness technique.

Important! If main task is pumping up the sternum, then the parallel bars should have a wide distance between them. Maximum abduction of the shoulders from the body ensures high-quality pumping of the pectoral muscles.

To pump up the triceps, you will need equipment with a small distance between them. When, during a fitness technique, the elbows are at a minimum distance from each other, then the entire load will fall on the triceps.

The most difficult option for performing push-ups, in which the muscles of the sternum and back are maximally loaded, is push-ups on uneven bars in a lying position.

Be sure to check out:

Execution technique

The technique of parallel bar push-ups in a training program depends on what muscles a person intends to work. Descriptions of the exercises are given in the table:

Exercises on the uneven bars and horizontal bar are associated with a high risk of injury, since the load on the joints of the shoulders and pectoral muscles is provided own weight the body of a person who is exercising.

The most common mistakes made when doing dips include:

1. Incorrect grip width: this distance should always be the same as the distance between the shoulders. If the grip exceeds shoulder width, then the risk of ligament damage increases.
2. Improper breathing: disruption of the rhythm of inhalation and exhalation makes training ineffective. You should always inhale before going down. If at this stage a person inhales, then the lungs will expand as a result of filling the lungs with air. rib cage will become more susceptible to injury. But at the point of descent you need to take a deep breath.
3. Violation of training speed: too fast movements, reminiscent of jerks, make training ineffective. You need to pull yourself up slowly, trying to stay at each stage of the exercise for at least 1-2 seconds, trying to feel the maximum tension in the muscles that are involved in the load.
4. Ignoring the warm-up: working with your own body weight always requires intense contractions of the muscles of the back and shoulder girdle. Therefore, before the main workout, a warm-up warm-up is required. These are easy exercises that involve the arms and shoulder girdle.

Often, beginners who want to get pumped up triceps and pectoral muscles as soon as possible intend to perform push-ups on uneven bars in their first workout, complicating the exercises by tying them with weights. This is a grave mistake, because for an untrained body difficult workout can lead to injuries to ligaments and joints upper limbs.

To start working productively in the first lesson on the uneven bars, beginners need to take into account the following recommendations:

1. You should not immediately train on full uneven bars. The gravitron, a simulator equipped with a pillow to support the knees, will help you prepare for working with your own body weight. This approach will make it easier to perform a fitness routine.
2. At the first stages of training, it is recommended to do push-ups with an incomplete amplitude, without lowering the body to the lowest point.
3. You can enlist the support of an assistant or instructor who will support the legs of the training beginner during the process of push-ups.

Before you begin full-fledged training on the uneven bars, you need to train the muscles of the sternum and shoulders with the following exercises for at least several weeks:

• classic bar;
• military push-ups;
• Dumbbell bench press in a lying position.

Trained muscles will allow you to do push-ups with minimal risk of injury.

Training program to increase the number of movements from scratch

In order to gradually increase the number of push-ups, a person who has never trained on apparatus needs to start training smoothly.

The program for beginners looks like this:

1. For a month, twice a week you need to devote 30 minutes to push-ups.
2. After preparing your muscles with push-ups, you need to set a goal of doing 50 dips on the uneven bars in one workout. The number of approaches can be any. However, with each training session their number needs to be reduced. You should try to do 7 push-ups in 2 sets and 6 push-ups in 6 sets. Between approaches you need to rest at intervals of 1 minute.

The benefits of working with weights

Hanging weights such as metal chains, barbell plates and kettlebells from your legs can increase the load on the muscles of the sternum and arms. Weightening of body weight due to sports equipment increases the effectiveness of training while increasing the risk of injury.

To avoid damage to joints and ligaments, you need to start exercising with minimal weights. A beginner should try to train with a projectile whose weight does not exceed 5 kg. Gradually, this indicator needs to be increased, focusing on your own feelings.

Useful video

Main conclusions

1. Dips are useful for strengthening the muscles of the upper limbs and chest. But these fitness techniques come with a high risk of injury, so you need to train correctly.
2. To train your triceps, you need to train on parallel bars, the distance between which is slightly wider than the distance between your shoulders. If it is necessary to work the sternum, then the distance between the bars should be the same as between the shoulders.
3. If a person does not have experience in performing push-ups with his own weight, then it is recommended that he begin with regular push-ups.
4. Advanced athletes can make push-ups more difficult with various weights that increase the load when working with body weight.

The training program, which is carried out on the horizontal bar and uneven bars, is designed to strengthen the muscles of the arms, chest and back. But these same exercises have a beneficial effect on the overall tone of the body, improve the functioning of the heart, respiratory system, and endurance.

Contrary to popular belief, training on the uneven bars is needed not only for boys, but also for girls - this will help you look feminine and maintain fit figure any age.

The horizontal bar and parallel bars provide an excellent opportunity to develop the muscles of the arms, chest and back, increase overall tone and reduce excess fat. It is not necessary to exercise under the guidance of a trainer. You can choose the program yourself.

For maximum effectiveness, you should take several simple rules:

Is it possible to pump up on the horizontal bar and uneven bars?

It is possible, and it is very effective. In the process of working, mice have to lift their own body weight, and this is a considerable load. If the exercises have become too easy, you can increase the number of approaches, change the height of the bars, or use special weights - they are put on your legs and increase body weight.

Exercises on parallel bars and horizontal bars are available to almost every person.

The results will be different - it all depends on the frequency of training, the characteristics of the regime and natural data, but they will definitely be there. Therefore, if you set a goal to pump up, then it will be achieved with due diligence.

In addition, training on the uneven bars improves the tone of not only the muscles of the upper body, but also the abs, back and partly the legs (you can perform additional exercises for them, we will talk about them later), so regular classes on the horizontal bar will help you develop your body harmoniously.

Advantages and disadvantages of training on the horizontal bar and uneven bars

The horizontal bar remains extremely popular among lovers of a sports lifestyle. Recently, a separate direction for performing tricks on the horizontal bar and uneven bars has emerged. This is due to its accessibility - you can find a horizontal bar in any yard, and if you don’t want to go outside, you can put a horizontal bar at home, securing it in the doorway.

The parallel bars are somewhat more difficult, but they can also be found in parks or on street sports grounds. There is no need to buy additional equipment, so training on the uneven bars and horizontal bar requires virtually no financial costs. The second advantage is the simplicity and simultaneous variety of exercises on the horizontal bar.

You can choose a program for yourself, without consulting a trainer, while harmoniously developing all the muscles of the body. Exercising on parallel bars is safe - a person would rather not be able to do the exercise at all than do it incorrectly and get injured, so such exercises can be recommended for beginners.

But besides the advantages, there are also disadvantages that are directly related to the advantages. You can exercise in the yard only in good weather, but in winter and in the rain you will have to spend money on a gym or give up training.

The exercises are quite difficult for beginners.

If we are talking about girls, then among them there are many who will not be able to complete the exercises the first time, and this repels them from such activities and destroys motivation. If classes take place in a group, then people with poor preparation find themselves “in the back”, it is most difficult for them to study, and they leave the group. But any one has this disadvantage group classes.

Types of grips

There is often debate among athletes about how to properly hold on the horizontal bar. In fact correct grip doesn't exist - that's it possible options necessary and useful, but the load is distributed differently.

Types of grips for the horizontal bar:

For parallel bars, only a straight grip is possible - it is impossible to perform exercises on them in any other combination. The distance between the parallel bars can be changed to adjust the difficulty of the exercises.

Mode and frequency of classes

A training program on the horizontal bar and uneven bars is effective only when the training rules are followed.

The structure of each lesson looks like this:

You can add muscle stretching exercises to the complex. Beginners can limit themselves to one approach, and add others as possible. The frequency of training depends on the goal.

To pump up muscle mass, you should study according to the 1+1 scheme, i.e. 1st day – active loads, the next – rest.

Active growth occurs during rest muscle tissue. Then you can complicate the scheme by doing several training days contract. To maintain tone, daily low-intensity exercise is important. They will not add muscle mass, but will allow you to maintain a toned shape.

Common mistakes

Exercises on the horizontal bar have their own difficulties that need to be taken into account when practicing.

The table shows common mistakes and rules that will help you avoid them:

Women's set of exercises on the horizontal bar and uneven bars

The training program on the horizontal bar and uneven bars for girls is not fundamentally different from that for men. The main difference is that girls are usually less trained, and they have to start training with light loads and light exercises, which boys do at school. But over time, girls achieve results no worse than boys.

Warm-up

Be sure to start your workout with a warm-up - it allows you to prepare the muscles, circulatory and respiratory systems for active work, reduces the likelihood of injury. Warm-up duration is 5-10 minutes. It includes exercises for the neck, shoulder girdle, hands, lower back and legs.

Particular attention should be paid to the arms and shoulder girdle, and the warm-up should include rotation in the shoulders, including in opposite directions, warm-up of the wrist joints and elbows.

Chest exercises

Exercises for the chest and back muscles can increase arm strength and create muscle definition. Contrary to popular belief, pumped up shoulder girdle muscles will not make your breasts beautiful and neat - there are no muscles in the mammary gland itself, so it will look the same as before training. You can significantly improve your appearance only with small breasts (size 1-2).

To develop the chest muscles, pull-ups with a reverse and wide grip are performed on the horizontal bar; the number of approaches depends on the level of preparation. On uneven bars for the same purpose they do different kinds push-ups - corner, chest style, diagonal and others.

Exercises for the abs

Program intensive training on the horizontal bar and uneven bars includes exercises for the harmonious development of the whole body.

Performing abdominal exercises on such equipment is associated with with great effort abdominal muscles - they are more difficult to perform than the usual flexion-extension of the torso on the floor, the abs work more intensely, and the result is more noticeable.

On the horizontal bar and uneven bars, similar abdominal exercises are performed - raising the knees, and then straight legs, twisting, lifting the toes to the shoulders. Knowing your own body and adequately assessing your level of fitness will help you dose the load.

Stretching

Stretching is needed to relieve muscle tension after exercise. It is performed in at a relaxed pace, which makes it possible to restore breathing after exercise. Also, girls have the belief that if you stretch, the muscles will not grow too quickly, they will form a relief, but will not be too voluminous, and will retain a feminine appearance.

The main exercises for stretching the arms are to extend the straight arm to the opposite shoulder and place the arm bent at the elbow behind the head. With your free hand you need to pull your arm towards the body in the first case and down in the second. Stretching exercises must be performed very carefully so as not to damage the ligaments and joints.

Training plan

The training program on the horizontal bar and uneven bars is compiled individually for each student. For a beginner, the best option is to exercise every evening to keep fit or according to the 1+1 scheme to build mass. The plan for each lesson should include a warm-up, 3 exercises on the horizontal bar or parallel bars, stretching and breathing restoration.

Before you create a training plan, you need to decide on your goal and select exercises that will correspond to it. If the task is to maintain sports uniform, then it’s better to take 3 exercises for different groups muscles (chest, arms, abs) and perform the same complex every day.

If the goal is to gain muscle mass, then you should select 3 exercises for each muscle group and alternate them (arm day, chest day, abs day). Exercises on the horizontal bar and parallel bars can be conveniently divided into different days. If the training plan is drawn up correctly, the result becomes visible within a month even for those who do not shine physical training.

The main thing is regularity of classes and correct execution exercises. If the result is not satisfactory, then the lesson plan can and should be changed, adapting to individual characteristics. As an example you can find ready plans trainings online, but you need to be prepared for the fact that they may suit some people, while others will have to modify them.

The best exercises on the horizontal bar for girls

It is better for girls to start classes with enough simple exercises- this will help you adapt to physical activity, will improve the overall tone of the body. Even if a girl cannot or does not want to pump up her body, training on the horizontal bar will have a beneficial effect on her physical fitness, will allow you to remove overweight and create an ideal toned figure.

Vis

The hang is the simplest exercise you can do on the horizontal bar. It is not performed on uneven bars.

Performing a hang on the horizontal bar:

The hang is perfect as a starting exercise. The main task of the hang is to relax the muscles of the back, neck and arms, and straighten the spine. This helps to cope with the consequences, like sedentary image life and excess power loads.

Pulling your knees to your chest

This abdominal exercise is great for beginners. It is performed on the horizontal bar and uneven bars.

Technique for performing on the horizontal bar:

• starting position – hanging with slightly bent elbows;
• legs are bent at the knees, brought together, in this position they rise to chest level;
• return to the starting position.

All movements are performed smoothly, especially the return to the hang. On initial stages classes it will be difficult to raise your legs the desired height, but you need to try to raise your knees as close as possible to correct position. Over time, you will be able to perform the exercise correctly. The most common mistake is trying to lift your legs sudden movement.

This is less effective than gentle lifts and poses a risk of damaging your elbows. On the uneven bars, the starting position looks like this - the arms support the body above the apparatus, the elbows are slightly bent. Performing abdominal exercises on parallel bars is somewhat easier, but the load on the arms is higher.

Hanging Leg Raise

Starting position – hanging on the crossbar, as in the previous exercise. The lifting process must be carried out in several stages, especially for beginners.

Sequencing:

• vis (starting position);
• raising your knees to your chest;
• straightening the legs so that the feet are higher than the crossbar (be sure to raise the pelvis);
• return to the starting position (possible through knees bent at the chest).

The exercise develops the abs and muscles of the thighs, buttocks and back. On the uneven bars it is performed by experienced athletes.

Hanging crunches

Twists are performed upside down. To do this, you need to hold on to the bar with your knees and flex and extend your torso. The exercise can be performed after hanging leg raises have been mastered ( reverse twist).

Corner

Another abdominal exercise. Performed hanging on the crossbar. From this position, you need to raise your straight legs to a horizontal position so that they form a right angle with the body (hence the name of the exercise). You need to stay in this position for 10-15 seconds or more if you are training endurance. Performed on the horizontal bar and uneven bars.

Australian pull-ups

This is a simplified version of the pull-up on the bar. The crossbar is installed lower than usual, and in the initial position the body is horizontal or at an angle and touches the heels to the floor. When performing pull-ups, you need to pull your shoulders towards the bar, your face should be above it.

In this case, the arms do not lift the entire weight of the body, but only part of it. Over time, you need to raise the bar higher, gradually moving from Australian pull-ups to classic ones.

Training program on the horizontal bar and parallel bars for beginners

The horizontal bar and parallel bars training program for beginners includes simplified exercises. You need to start small - by doing hanging exercises every day, so that in a week you accumulate at least 30 minutes spent in a hanging position. This will relax the spine and back muscles, reducing the risk of injury in the future.

Then you can move on to pull-ups. If a person cannot do it themselves, they can start with the Australian version or have another person provide backup. Abdominal exercises are performed in the following sequence - knee lifts, leg raises and corners, crunches. At first, it is advisable that the practitioner be insured.

Daily complex for beginners may consist of hanging, pull-ups and knee raises.

Even an incompletely completed exercise strengthens the muscles and brings the day closer when the exercises will be performed correctly and it will be fashionable to move on to more complex ones.

Training program on the horizontal bar and parallel bars for weight

To build muscle mass, you need intense loads. It’s worth thinking about this when your fitness level can be called medium or high. A set of exercises is developed for each segment that needs to be pumped up.

During the workout, exercises are performed for 1-2 segments and the press. The more approaches, the better, and the duration of each approach should be no more than 8 times. The training scheme is 1+1, then 2+1 and so on. It is acceptable to work with weights for the limbs and torso.

Training program on the horizontal bar and uneven bars

Working out muscle relief is an activity for those who have accumulated the desired muscle mass. It requires not only properly selected loads, but also adherence to a diet, which is called drying. The selection of exercises is aimed at developing the desired muscle groups.

Training program on the horizontal bar and parallel bars for strength

Strength pull-ups are an opportunity to work on volume and relief at the same time. To achieve this, you need to combine intense loads with isolating exercises (on relief). The program is designed by analogy with weight training - each workout is dedicated to a specific area of ​​the body, strength exercises, isolation exercises and abs are performed.

Contraindications to classes

The main contraindication to training on the horizontal bar and uneven bars is injuries to the arms and shoulder girdle (joints, bones, ligaments, muscles). It is impossible to perform the exercises correctly, and it is very easy to damage an already injured area. As for diseases of the spine, you should consult a doctor.

Caution should be exercised in diseases of the bones, cerebral vessels and intercostal neuralgia. The training program on the horizontal bar or uneven bars can be selected for any level of fitness. For beginners, you can start with hanging, and experienced athletes can choose their complex complex exercises that work individual muscle bundles.

Article format: Anna Vinnitskaya

Video about parallel bars exercises

Horizontal bar-parallels-support: