Bars that shake? How to pump up the chest on the uneven bars?

One of the most effective and at the same time simple, accessible simulators are the bars. What are the bars and how effective can training be on such a sports equipment? With the help of training on the uneven bars, you can thoroughly pump the entire upper body, the main thing is to have patience and have enough free time.

Benefits of training on uneven bars

It is proved that bench press is less effective exercise in terms of muscle load, rather than bars. What are the bars? If you go back several decades into the past, it was they who acted as the basic simulator for pumping the pectoral muscles. However, the development of the industry for the production of new types of sports equipment has somewhat reduced the interest in this projectile.

Why did the athletes decide to abandon the simpler and at the same time effective strength exercises in favor of innovation? It's all about the reputation of the bars as one of the most traumatic simulators.

If to speak in general, then for lessons on the uneven bars there is no need for insurance or observers. Training perfectly develop the external and lower parts of the pectoral muscles. Regular lessons on the beams allow you to experience a noticeable effect in the shortest possible time.

Muscles involved in training on bars

The following muscles work on the bars:

• Thoracic;
• Deltoid;
• Triceps;
• The widest muscles.

Features of the exercises

As already noted above, a considerable risk of injury is carried by the beams themselves. What such simulators pump, such as the press, pectoral muscles, biceps, triceps, and also the whole mass of other small muscles of the trunk. However, it is worth noting that you can get injured on the uneven bars only if you use the wrong technique of doing the exercises.

Before you start active regular training on the uneven bars, you should familiarize yourself with the following requirements:

1. Beginning is necessary from the upper abutment, which allows the muscles to fully come into tonus and prepare for work.
2. When lowering, torso should be tilted slightly forward, because in the vertical position, the main load will fall only on the triceps.
3. The legs should be bent at the knees with crossed ankles. This approach to performing exercises greatly simplifies the retention of the body in an inclined position.
4. The chin is better to rest in the chest, keeping this position until the end of the approach.
5. Bending elbows when lowering should be until the wrist joint is in line with the armpits. It is worthwhile to run the descent slowly. Quick jerks when coming to the top position are fraught with injuries of pectoral muscles.
6. After a short pause at the lowering, it is necessary to return smoothly and slowly to the starting position.

Press training

What does the push-up on the uneven bars? First of all, the muscles of the chest. Despite this, the bars can become an excellent simulator for working out the muscles of the press. The most common exercise on the uneven bars for training the press is the "corner". The main task here is to rest your hands on the crossbar with the knees rising up to the chest and lowering them down. During each approach, you should try to fix the knees for a while in the upper position. Perform the exercise "corner" can not only beams, but also on the bar. However, it is the first option that is more forceful.

You can lift the press on the uneven bars with the help of raising your legs. Despite the obvious simplicity of the exercise, doing it is quite difficult, especially without any preparation. To perform the exercise it is enough to lean your hands on the uneven bars with simultaneous lifting of both legs above the level of the crossbeams, spreading them on the sides. If desired, this exercise can be somewhat varied, moving one by one, then to the other side above the right and left crossbar.

Another effective exercise on the uneven bars for pumping the muscles of the press is to lift the trunk. For its implementation, it is necessary to be located on one of the beams, catching the legs after the other. Sitting in this way on the uneven bars, you should lower your torso as low as possible, trying not to bend in the back. As a result of the correct performance of the muscles, the press will always remain in full tension.

How to pump up the chest on the uneven bars?

Perhaps, the bars are the most effective way to thoroughly work out the muscle mass of the breast area. Push-ups on parallel bars are particularly simple, but the following conditions must be met:

• Before you start pumping your chest on the uneven bars, you need to warm up and warm your muscles well;
• Before the next approach, you should take a few minutes to rest, trying to completely relax the muscles;
• That the pumping of the breast was effective, the distance between the bars of the beams should slightly exceed the width of the shoulders;
• To achieve significant results, it should be done regularly;
• In order to avoid getting injuries, how to swing the chest on the uneven bars correctly, it is worth asking the specialist;
• The number of repetitions in each approach should be at least 10-12 subsidence and ascent.

Swing the triceps on the uneven bars

To pump the triceps on the uneven bars, it is necessary to resort to the correct technique. The distance between parallel crossbars must necessarily exceed the width of the shoulders, but only a little. When performing exercises on uneven bars with too much distance, there is a significant risk of damage to the shoulder girdle.

Begins triceps training on the uneven bars from taking position on the straight hands. Then hands fall to the bottom position, until the angle of the hands is about 90 ^degrees . After that, smooth rise to the initial position follows without unnecessary jerks. It is in this way that the external and medial heads of the triceps are effectively worked through.

Training with weighting

Completely to replace a press from a breast are capable only брусья. What these exercises do is already described above. To workout on the uneven bars turned into a basic exercise to work out the muscles of the torso, you should work with some burden. To fasten cargoes it is possible on a special belt to a waist, each time applying more and more considerable weight.

Before you start training with weight, you should work hard to bring the technique to perform the necessary exercises to perfection. Also the most important is the selection of the most convenient grip.

Recovery

Every experienced athlete knows how much the process of recovery plays in the process of growth of muscle mass and achievement of high results. If we talk about training on the uneven bars, then experts recommend not to engage more often than a day later.

To thoroughly pump the muscles of the chest area, during the recovery period, you should give the body a sufficient set of nutrients and useful for the development of muscle mass of trace elements, while not forgetting about complete relaxation. Following all the above tips, you can get a really tidy and attractive torso, beautiful pumped hands, and distinctly distinguished muscles of the press without too much work and exhausting training.