Exercises on uneven bars - how to do it, training program for beginners. Dips Dips Workout Program Dips Increased Workout Program

Bars are an integral element of the street sports ground. There are also stable steel structures for training in the gym or at home. To achieve the result, not only a well-designed training program on the uneven bars is important, but also correct technique performing each exercise.

The benefits of training on the uneven bars

To work out a specific muscle group, you can change the position of the hands. Standard push-ups on the uneven bars, which form the basis of any training program, have a positive effect, first of all, on:

1. triceps
2. delta
3. pectoral muscles

The press on the uneven bars can also be pumped. A training program that includes leg raise exercises affects the abdominal muscles. Raising the legs with a twist of the torso activates the work of the oblique muscles of the press.

The uneven bars training program for beginners does not require the use of weights, and athletes with an average and advanced level of training may well diversify the exercises in this way. To do this, you need to take a weightlifting belt and, for example, a set of weights. Alternatively, an uneven bars training program may include exercises with dumbbells. Usually, weights are needed to fulfill the goals of forming a relief, working out the muscles of the torso.

Types of training programs on the uneven bars

You can divide training programs on the uneven bars by level physical training athlete. Beginners are considered to be those who are able to wring out 6-12 times, the average level is up to 25 times, the expert level is more than 25 times. Two workouts per week are enough, no more than every other day, so that the muscles have time to recover.

1. A set of exercises on uneven bars for beginners. At the first workout, you need to do 50 push-ups, the number of approaches does not really matter. The ideal option is 5 sets of 10 reps. After that, push-ups from the floor are performed: 4 sets of 12 times. In the second workout, push-ups on the uneven bars should be done in three sets, for the maximum possible number of repetitions. Rest for 5 minutes is allowed between sets. Finish the day with 4 sets of 10 push-ups from the floor.
2. Intermediate level program. On the first day, five sets of push-ups of 10 reps, breaks between sets of 2 minutes. Then 3 sets of 12 push-ups from the floor. The second workout consists of two exercises that are performed without a break in between. To failure push-ups on the uneven bars and from the floor, in four sets. Rest for 5 minutes is allowed only between sets.
3. Exercises for professionals. The first hard workout again includes push-ups on the uneven bars and from the floor. On the uneven bars, you should do push-ups to failure, then 30 seconds to rest and repeat, another 30 seconds of rest and again push-ups to failure. All this is one approach, they must be done three, with a rest between them for 5 minutes. For push-ups from the floor, the arms should be placed narrowly. Do 3 sets of 15 reps with 3 minutes rest between sets. The second workout is considered easy: push-ups on the uneven bars 5 sets of 20 reps.

If a person cannot push up from the bars 6 times, it is recommended to limit yourself to push-ups from the floor for now. At the first stages of training, they develop strength, help build muscle mass. And in the future they develop endurance and contribute to the formation of relief.

The distance between the bars should be slightly more than the width of the athlete's shoulders. If you perform exercises on the uneven bars with a very large distance, you can get damaged shoulder girdle. When pushing up on the uneven bars, the up and down movements should be done slowly, rhythmically, but not too fast. The elbows should be kept in the same plane with the wrist, and the legs should be motionless, without swaying. The chest protrudes forward, the shoulders are laid back, it is important to keep the back straight.

A set of exercises on the uneven bars leads to a high energy consumption. You can fill it with a balanced diet and sports nutrition. When compiling a daily menu, be guided by the goals of training, when building up muscle mass not to do without the additional intake of protein.

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

What muscles work on the uneven bars

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

• For example, if you spread your elbows to the sides when doing push-ups on the uneven bars, you will help stretch the side of the pectoral muscle, which will enhance its study. In principle, the pectoral muscles are quite easy to pump in this way.
• If you press your elbows to the body, pushing up on the uneven bars, then the emphasis is on the triceps.
• When you lean back, you can hit the same triceps and lats much more.

How to practice on the uneven bars

Experimenting with grips, the load changes or accents are placed. And all this with only the same type of exercises. The usual exercises that you did on the floor will be transformed into something else if you do it on the uneven bars. For example, push-ups. Performing them on pipes, the amplitude will be much larger, which will allow you to pump very well chest muscle. 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 raise your body horizontally with them, while your legs just lie on the floor. On the uneven bars, obviously, the amplitude is also much larger.

Sitting up is a standard ab exercise. On the floor, a problem often arises in the fact that during movements the lower back is rubbed and becomes uncomfortable.

However, here it is worth being careful and controlling yourself. When training, on the uneven bars you can lower the body very low. This could be useful if it did not harm the spine. Everything needs to be done right.

Well, if you have a fantasy 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. In extreme cases, they can even be used as a horizontal bar, you just have to pull yourself up with a corner.

But there is one problem with them - the risk of damaging the joints or getting sprained. This is easily corrected by good and correct technique.

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

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

Top 9 exercises on uneven bars

1. Standard bar press

1. Jump onto the bars.
2. Pull your elbows towards you.
3. Work to your full potential.

2. Bench press with elbows to the sides

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

3. Incline Bench Press

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

4. Shoulder Press

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

This exercise will work well on the trapezoid, shoulders and neck. Exercise analogue.

5. Push-ups on the uneven bars lying

1. Take an emphasis lying on the uneven bars.
2. Get down as low as possible, but do not bend at the waist.

6. Incline Dips Bench Press

1. Jump onto the bars.
2. Legs, also, throw on the pipes in front of you.
3. Tilt the body back.
4. Get as low as you can.

7. Reverse Bar Press

1. Jump onto the pipes.
2. Place your hands with your fingers towards you.
3. Push up.

8. Walking with your hands on uneven bars

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

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

9. Exercise on the press

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

Bars training program

Thanks to the versatility of the bars, we have a variety that will help to properly 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 is 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 some other one, up to the same muscles. This has a positive effect on the overall physical form and discipline.

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

• Push-ups horizontal (15 times).
• Standard press (10 times).
• Bench press back (15 times).
• Bench press with elbows to the side (10 times).
• Shoulder press (12 times).
• Bench press forward (8 times).
• Reverse grip press (7 times).
• Walking on uneven bars with hands.

Rest between sets 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 the final exercise, which is recommended to be done at the end of a workout, not a circle. The press, which was described above, serves in order not to slow down 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 circles, do this exercise.

Warm up well so as not to get injured.

For beginners in sports who are engaged on the uneven bars, you can try to perform only a standard bench press to get used to it.

For girls standard dips and abs are better, instead of deviations and grip changes.

Push-ups come first in order to more adapt the muscles to the next load, and not the joints. The most trivial, but important rule You train for yourself, not for someone else. This means that each repetition must be of high quality. Don't sag at the pace. Breathe. No need to hold your breath when performing complex tasks. This will destroy your body before you reach the end of the first round. AND . This technique will not only improve your performance during training, but also improve the result after it.

Conclusion

Bars are a unique projectile. With the help of them, you can pump everything that you want. Probably, only legs are impossible, but even here you can think of something. Don't limit yourself to pattern exercises. Training should not be focused on one muscle or even a group. A non-standard approach will improve you comprehensively. You will be hardy and strong and not only in those things where you train.

Exercises on uneven bars in video format

Push-ups on the uneven bars are among the basic exercises for developing strength and mass of the triceps. In addition, this exercise is one of the main ones for athletes involved in horizontal bars and people practicing training with own weight. That is why the performance in push-ups on the uneven bars is a priority for them. In this article, we will analyze the question of how to increase endurance in this movement - in particular, increase the number of working repetitions.

Growth is based on load periodization

The vast majority of athletes do not have the right ideas about how the body adapts to power loads and the development of certain physical parameters. Therefore, their training programs are often monotonous and primitive, and therefore give a rather slow result. After all, their main principle is: “to do many repetitions in push-ups, you need to do push-ups as often as possible.” However, this principle is not entirely correct.

The greatest progress in this or that exercise is given by the periodization of the load - that is, the use of both heavy power and light multi-repetitive loads. When using this technique, the body not only better adapts to the load, but also develops additional physical parameters - strength, strength endurance, explosive force etc. And all this gives much more progress in the number of repetitions than with the monotonous training of push-ups on the uneven bars.

Training scheme of push-ups on the uneven bars

Before submitting the program, it is necessary to specify its main parameters:

• The program is aimed at increasing strength and endurance (number of repetitions) in push-ups on the uneven bars;
• Training 2 times a week Monday (hard) and Friday (light);
• The heavy program will be based on push-ups on bars with weight;
• The light program includes push-ups on the uneven bars, performed without additional weights to failure;
• In addition to push-ups on the uneven bars, we will use additional auxiliary exercises;
• Total duration of the program: 6-8 weeks.

Workout #1 (Monday)

Training#2 (Friday)

This program helps to increase the strength and endurance of the triceps, which directly affects the increase in the number of repetitions in push-ups on the uneven bars. Try this training scheme for 6-8 weeks and evaluate the results. Happy training!

There are many different types of machines for training all parts of the body. Bars - one of the most affordable options, you can find these two crossbars in a neighboring yard along with a horizontal bar. If you train correctly according to the scheme in compliance with the technique, you will be able to pump all the muscles of the body using only the bars.

What does the uneven bars contribute to

Some athletes mistakenly believe that the projectile does not provide a lot of choice for exercises, that the main focus of training on the uneven bars is triceps, but this is far from all. When changing the angle of the body position, rearranging the hands, you will have the opportunity to train:

• back
• biceps;
• breast;
• press;
• shoulders.

Exercises on the uneven bars are not only push-ups, but also pull-ups, static options, combined approaches. As a rule, work is carried out with your own weight, which will help strengthen muscles and lose weight. If you need to gain mass, you will have to work with weights. The effectiveness of training with this projectile is as high as when working in the gym, subject to the technique and regularity of training. Such classes are well suited for both men and girls.

Bars training program

The choice of a training scheme depends on your goal (lose weight, pump up), the muscle group that needs to be worked out. For example, a guy wants to lose weight and at the same time build more shoulders. He will need to perform at an intense pace with a minimum interval between sets, incomplete push-ups with an inclination. The preparation of a training program should be approached individually, but most schemes include such exercises on the uneven bars:

• push-ups with an emphasis on triceps;
• push-ups with an emphasis on the chest;
• leg lift for the press;
• parallel pull-ups;
• regular pull-ups;
• static press training (corner).

The duration of classes, intensity, number of repetitions of approaches - all this affects the final result. You need to choose a training option based on your goal. Here are some recommendations for beginners that are needed for effective training:

1. To lose weight. You should perform 10-12 repetitions in each approach, between them take a break of no more than 20 seconds. This will help you keep your heart rate within the required range to speed up the fat burning process. The complex should include at least 3-4 exercises, and the duration cannot exceed 25-30 minutes.
2. To strengthen the muscles and pump them up a little. It is necessary to engage in a more relaxed pace, rest can be up to 1 minute between sets, which should be at least 4-5 for each exercise. Reps should be at least 15-18. You can use a little weight.
3. For strength training. In this case, you can not do without additional weight. Take a backpack and put heavy books, dumbbells (if you have at home) or something to make 6-7 kg of extra weight. In the complex, select 3-4 exercises, perform 3-4 sets of 7-8 repetitions. Rest can be 1-2 minutes.

Exercise technique on uneven bars

To work effectively with this projectile (as with any other), it is important to observe the technique. The result of classes depends on how far your hands will stand, how you breathe. You can do it in the morning, afternoon or evening, the main thing is that you are comfortable and you are not too tired. In the absence of a sufficient amount of energy, there will be no benefit from training, muscle development will not occur. During the approach, you need to control the following points:

• position of hands and body;
• breath;
• movement mechanics.

Push-ups

This is one of the simplest, most popular and effective exercises on the uneven bars. It is easy to perform for beginners (boys and girls), the technique is simple and understandable. There are two main types of push-ups that load different muscle groups:

Classic push-ups on the uneven bars:

1. Jump onto the projectile or use a stand to get into the starting position.
2. The arms are parallel, the body is even, the legs can be slightly bent at the knees, keep your head straight, look forward.
3. Begin to bend your elbows as you inhale, dropping down. Keep your head straight, body slightly tilted forward.
4. Lower yourself until your shoulders are at the level of the projectile. Then rise again to the starting position as you exhale.
5. At the end point, the elbows should not be fully extended, otherwise the load from the muscles will be transferred to the joint and the efficiency will be lower. Always keep your elbow slightly bent.
6. Girls do not always manage to rise from the bottom point. With such a problem, you can swing only with negative approaches: just go down slowly. Then jump back onto the projectile and repeat the lowering. Do this version of the exercise until the muscles get used to it and you have enough strength to perform the lift up.

Chest push-ups:

1. Get into position as you would with regular push-ups. Place your legs and arms on the crossbars.
2. Start pushing. Efficiency increases due to the fact that you can go lower. This stretches the muscles of the chest and loads them more. In the usual push-ups, the floor interferes with this.

Pull-ups

Not quite a standard option on the uneven bars, it is easier to work in this direction on the horizontal bar, but in the absence of the latter, you can also swing on the uneven bars. Here, too, there are two options for execution: classic pull-ups and a parallel grip. In the first case, use the crossbar as a horizontal bar. Bend your legs and perform any pull-up: wide, narrow, regular or reverse grip. In the second case, a parallel grip is used:

1. Grasp the projectile with your hands, throw your legs on the crossbars. You must hang on your hands.
2. Perform pull-ups to the bars on the exhale. Try to use the muscles not in the arms, but in the back.
3. Return to the starting point.

Bars workout

This sports equipment helps to pump a large number of muscle groups. If you use a comprehensive training program, then in one session you can load the triceps, chest, back, shoulders, and abs well. Below is an example for beginners for the first time. In the future, experienced athletes will need to replace some exercises. Workout example:

1. Push-ups are classic. The technique of the exercise has been described above. Do 3-4 sets of 10-12 reps. If you manage to do less, it's okay, do enough to feel the load.
2. Push-ups for the chest. The technique has been described above. Perform 3-4 sets with the same number of repetitions.
3. Pull-ups with a parallel grip. 1-20 reps, 3-4 sets.
4. Press leg raises. Take the starting position, as with classic push-ups. Straighten your arms completely, fix the body and slowly raise straight legs in front of you. You should get a “corner”, at the top point, try to linger for 2-3 seconds, then slowly (without throwing) lower them down. Repeat the movement 10-15 times. Enough 2-3 approaches.

Video

Every young man wants to have a pumped up body. Among the inhabitants there is an opinion that this goal can be achieved only by visiting the gym. This is not so, because there are many cases when a person, practicing on horizontal bars and uneven bars, quickly achieved good result. Do you want to repeat the success of this person? We will gladly help you in this matter.

Exercises on the horizontal bar: types

There are more exercises that you can do on the horizontal bar than you can imagine. In addition to various pull-ups have the following exercises:

1. Raises the body to work out the muscles of the back.
2. Hanging leg raises.
3. Exit by force on two hands.
4. Various tricks.

So, let's start talking about the different options for pull-ups. When performing this exercise, the following muscle groups are actively involved in the work:

1. Back.
2. Biceps and forearms.
3. Breast.

In each of the options, all these muscles work. Some more and some less. It depends on which option you are running. Let's look at options with different grip widths:

1. Narrow - the biceps and forearms are maximally included in the work. The chest is very well tightened. The back receives minimal stress.
2. Medium - here the chest receives the minimum load. And all traction muscles are loaded evenly.
3. Wide - the work of the chest, biceps and grip muscles is minimized. Almost all the load is received latissimus dorsi back.

In addition to the width of the grip, there is another factor that will determine which muscles will be involved in the exercise - this is the type of grip. There are only two of them:

1. Straight.
2. Back.

As you know, to increase the volume of the biceps, it is necessary to pump the brachialis. For those who don't know, this is the muscle that lies under the biceps. It visually increases the volume of your hands.

So, when performing pull-ups with a direct grip, it is the brachialis that is included in the work as much as possible. And when doing pull-ups with a reverse grip, the biceps themselves work very well. For the most productive hand training, it is recommended to alternate these exercises.

It is impossible not to say about the amplitude of movement in pull-ups with a wide grip. As you know, one repetition is counted when the level of the bar is crossed by your chin. If you pull up like this, then you are moving in a short amplitude. When moving in a short amplitude, the work is aimed at developing the width of your back.

Option two - pull-ups to chest level. The amplitude is much larger, therefore, closer to the top point, the work is also aimed at developing the width of the back. Of course, by doing this more difficult variation, you will be able to do fewer repetitions. However, such training is of higher quality and will allow you to achieve results much faster.

Hanging leg raises are a very effective abdominal exercise. Your job is not just to raise your legs. You must be focused on moving your pelvis up. Professional athletes It is recommended that when performing this exercise, imagine that you have no legs. This will help move your pelvis up and tighten your abs properly. Over time, it is necessary to increase the height of the leg lift. Your goal is to reach the crossbar with your socks.

Back raises are very similar to hanging leg raises. The only difference is that you raise your torso. The legs must be straight. Your task is to raise your torso so that your body is parallel to the floor.

Exit by force with two hands is one of the simplest gymnastic elements. To be able to do it, you must be able to:

1. Pull up at least 15 times.
2. Push up on the uneven bars at least 20 times.

The essence of this exercise is that you first pull yourself up to your chest, and then turn your hands over to a position in which your elbows will be facing up. After that, you need to do push-ups. This exercise develops both pulling and pushing muscle groups. Regularly performing this exercise, you can achieve an amazing torso in a few months. It will be very easy for you when you are able to pull up more than 20 times per set.

There are more difficult tricks. For their implementation requires experience and a good level of physical fitness. These tricks include:

1. Checkbox.
2. Sun.
3. Officer exit.
4. Plank.

Doing these tricks pumps all the muscles in your body very well. You can start learning these tricks only after six months of training.

Beginner Options

Now we will bring to your attention several training complexes using a horizontal bar for athletes with low and average levels of physical fitness.

A set of exercises for beginners:

1. Pull-ups with an average direct grip - 2 sets for a maximum of times.
2. Pull-ups with a narrow reverse grip - 2 sets for the maximum number of repetitions.

As a rule, beginner turnstiles can pull up no more than 3 times in one set. Your task is to gradually increase the number of pull-ups in one set. The break between sets is 3 minutes. You need to train according to this program 3 times a week. When you are able to pull yourself up 12-15 times per set, you can move on to the next level.

A set of exercises for athletes with an average level of training:

1. Pull-ups with a wide grip.
2. Medium grip pull ups.
3. Pull-ups with a narrow grip.

Each exercise must be performed with a direct grip, in three approaches for the maximum number of times. The essence of this program is that you start your workout with the most difficult exercise, and end with the easiest. The main work will go on performing a more complex exercise. Accordingly, pull-ups with medium and narrow grips will seem much easier to you. Your task is to reach 20 pull-ups with a medium grip. Rest 3 minutes between sets.

After that, you need to try the hellish hundred training program. Its essence lies in the fact that you perform 10 sets of 10 repetitions. Rest between sets - 1 minute. Exercises alternate in the same order as in the previous program. That is, a wide grip approach, then medium and narrow. Alternate variations of pull-ups in a circle until you complete 10 sets. After you master this program, you need to start training with additional weight.

Types of push-ups on the uneven bars

Push-ups on the uneven bars are one of the most effective exercises for working out the pushing muscle groups. These include:

1. Breast.
2. Triceps.
3. Front deltas.

There are two options for doing this exercise:

1. For chest.
2. For triceps.

As you might guess, the execution technique for these options is completely different. So, to work out the chest on the uneven bars, you must adhere to the following rules:

To work out triceps, you must follow other rules:

1. Performing the negative phase, it is necessary to take the elbows back.
2. It is necessary to lower yourself to such a level that your arms are bent at the elbows at a right angle.
3. At the top point, you need to fully straighten your arms. This will make the triceps work better.
4. It is necessary to linger in this position for 2-3 seconds. This will help you maximize the tension in your triceps.

What about the front deltas? They are included in the work when performing any version of this exercise.

Pushing muscles are very fond of high-intensity training. Therefore, an indicator that you are doing everything right is a constant burning sensation in the muscles. In the construction of training programs, we will rely on it.

In addition to push-ups, there are other sport exercises on the bars. These include:

1. Plank.
2. Diagonal push ups.
3. Jumping hands.
4. Back push-ups.

Of course, they are not as effective as push-ups on the uneven bars. However, they are very well suited to complete the workout. And also if you feel that you want to diversify your training process, you can include them in your program.

Special programs

To train pushing muscle groups, only push-ups on the uneven bars will not be enough. It is necessary to combine them with various options for push-ups from the floor. That is why we will introduce them into our training complex.

Breast program:

1. Chest-style push-ups - 3 sets.
2. Push-ups from the floor with a wide setting of hands - 3 sets.

Triceps Program:

1. Push-ups on the uneven bars with the elbows back - 3 sets.
2. Push-ups with a narrow setting of hands - 3 sets.

In each approach, you must perform the maximum number of repetitions. Optimal time break between sets - 2-3 minutes. After you can complete more than 40 dips on the uneven bars in the first approach, you can move on to a program of a more complex level.

If you are able to perform more than 40 push-ups, you already have a fairly well developed figure. Your task is to find the lagging and dominant muscle. Training should begin with an exercise for the lagging muscle. For her, you need to perform 4 sets of push-ups on the uneven bars. And for the dominant muscle - 2 sets.

As a rule, after performing 40 repetitions, it is quite difficult to achieve muscle failure. After all, you can take a break for a while, being at close range, on the uneven bars. And then continue with the exercise.

There is no need to count the number of repetitions. Do the exercise at an average pace. And after you feel a burning sensation, you need to speed up and perform another 10-15 repetitions. By the end of the set, the burning sensation in your muscles should be unbearable. Thanks to this training program you will increase the volume of the chest and triceps. And also make your body more resilient.

Training Principles

To make your training process more productive, you must adhere to the following principles:

In conclusion, we want to give you some tips. They will help you answer any questions you have.

If you do not know where to start, you can use a special table. This table shows the number of the training week and the number of repetitions per set. This table is for both push-ups on the uneven bars and pull-ups. It is designed for 28 weeks. You can find it on the Internet.

Home workouts take much less time. Therefore, in order not to go to the gym in winter, we recommend that you purchase wall bars and a horizontal bar. Working out at home at any time of the day is great. You won't even have a reason to miss a workout.

Now you know how you can pump up on the horizontal bar and uneven bars. Do not skip workouts, and in a few months you will become the proud owner of a strong and embossed figure. I wish you success!

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