Program of training on a bar and bars. Gymnastics: exercises on uneven bars and horizontal bar

Many of those who first thought about their physical form, begin to seek an answer to the question of whether the bar will help, the bars in the set of muscle mass? This question is correct. This is due to the fact that these shells should be enough for the beginner, who was going to increase the muscles of the upper body. However, it should be clarified that such shells, as horizontal bar, bars, will help only at the initial stage.

What muscles work?

With the help of push-ups on the uneven bars, you can develop pectoral muscles, triceps, front beams of deltas. Pulling on the bar, a beginner athlete will be able to develop biceps, back bunches of deltas, back.

It should be considered in more detail, which may include a training program on the bar and bars. Let's describe the exercises separately.

What is training on the bar?

Such an exercise as pull-up, you can safely call a real king of all types of training, carried out with their own weight. With the help of them you can not only train effectively, but also diversely. If the athlete will be able to use the crossbar, he can increase the effect from virtually any training process, to decide which goal he would be sent to.

How to pull up on the bar correctly and a lot? It is necessary to stock up on a basic set. It can be divided into several categories in complexity. We are talking about a set of auxiliary movements, and about the designer of express trainings. As an additional element, it is recommended for a beginner athlete to purchase a wrist strap. They will help at the moment when your fingers start to get tired. And for a beginner athlete, this will happen earlier than the back or stomach becomes tired.

If there is a desire, you can buy a weight vest. It should be worn during the training. With its help, you can answer the question of how to pull up on the bar to build a lot. Among other things, the waistcoat is more convenient additional element, rather than dumbbells. However, only more experienced athletes will be able to use it.

How to be a beginner?

If a person can not do anything on the bar, except how to hang, then the complexity of the exercises should be increased gradually. In the course of it, one has to check whether there are forces to perform pulling back at least two times. If yes, then we must proceed to the exercise with alternating grip. With a small number of repetitions, it is necessary to increase the number of approaches. It is this principle, and should be characterized by a program of training on the bar and bars, if a person has never done before on these shells.

Basic types of exercises for beginners

1. It is necessary to put a stool under the bar, climb on it, grab the crossbar with a back grip and get off the props. It is impossible to unclench your hands. Now it is necessary to go down smoothly, counting to 8, completely. After this, you must again climb on the stool and repeat the exercise.
2. It is necessary to stand under the crossbar, raise your hands up. After that, you should jump and grab the bar. To do it it is necessary so that in the top position of a hand have been bent in elbows. After this, you should gradually lower, straightening the limbs. Then release the crossbar and repeat the exercise again. Each time you need to jump up weaker, more and more applying your efforts with your hands in order to take the original position.
3. It is necessary to hang a rubber shock absorber on the crossbar. After this, you have to take the bar with a back grip, resting your foot against the shock absorber's loop. Due to the help that will be provided by an additional element of this kind, we must try to catch up. In the starting position, you need to return smoothly.

What exercises are suitable for more experienced athletes

The training program on the bar and bars should assume classes for experienced athletes. It should list some types of exercises, the start of which should only be done if the athlete can tighten 10 times a direct grip (ideally 25-30).

1. We must hang on the bar with a back grip. The view should be directed upwards, slightly bent in the thoracic spine. It is necessary to be tightened, bending arms in elbows so that the chin has risen a little above a horizontal bar. In the starting position, you must return smoothly.
2. The above exercise should be performed by grasping the bar with a straight grip.
3. It is necessary to perform pull-up, holding the crossbar with a wide grip. At the top point, you need to try to touch the bar with the chest, namely its upper part.
4. Grasp the bar with a different grip and pull it up. You have to try to pull yourself up as high as possible.

A bit about the uneven bars

So, one part, which includes the training program on the bar and bars, is considered. You should go to the rest of the exercises. They already need to be performed on uneven bars.

Bars are considered an indispensable element for any sports ground. There is nothing accidental about this, since this shell can perfectly complement the crossbar. The whole point is that the bars allow you to perform a variety of exercises aimed at endurance, flexibility and coordination.

What types of training can you do for beginners?

As an example, the basic set of exercises on uneven bars should be cited. If a person comes to this projectile for the first time, then he will need to train about 5 times a week for a month to strengthen his physical condition. The main types of exercises are as follows:

1. It is necessary to stand in front of the projectile, along the crossbeams, put your hands on the uneven bars, with the help of a jump to get out on straight hands. Hull swings should not be. After this, you need to smoothly jump to the ground and repeat the exercise again. Gradually, it is necessary to increase the force applied by the hands in order to take the necessary position on the uneven bars.
2. It is necessary to go straight on the method that was described above. Legs should be slightly forward. Without changing the position, you should tighten your knees as far as possible to the shoulders. After this, it is required to return to the original position and repeat.
3. In order to perform the following kind of exercise on the uneven bars for beginners, you must go straight to the hands. After this, starting to count to 8, you should smoothly drop down, bending your arms in the elbows. Having reached the maximum possible level, we must jump to the ground. After that, the exercise needs to be repeated.
4. You need to put your hands with your feet on the uneven bars. The body must be stretched in line with the legs. After that, you have to start bending your hands, dropping as low as possible. Having reached the maximum level, you should return to the original position.

Above was listed a kind of gymnastics. Exercises on the uneven bars for beginners should start with these types of training. They will allow to strengthen physical preparation and to pass to more difficult trainings.

Conclusion

In this review, some exercises were listed as an example. The training program on the bar and bars should include them. Especially it concerns those people who had never thought about their physical condition before. All loads need to be increased gradually, otherwise there will be no effect at all. And this should be understood. In the event that you belong to the category of beginning athletes, then you should wish you luck in your own self-improvement and in strengthening the body.