What exercises are most effective to perform on the horizontal bar and parallel bars
Outdoor sports courts or indoor horizontal bars and bars can be an alternative to gym workouts when you’re short on time or on vacation. What exercises are most effective and how to do them – in the “RBC Sport” content
Get some exercise on the outdoor playground (Photo: Al Bello/Getty Images)
The training program is designed for three training sessions per week (for example, Monday, Wednesday and Friday). The purpose of this program is to increase the muscle mass of the entire muscle complex, not just the back. In the first week of classes, you should do each exercise for 3 sets of 5 repetitions. Rest between sets – 1 minute. Every week you need to increase the number of repetitions by one.
Training programs on the horizontal bar, which will increase muscle mass:
Wide grip pull-up. Power off with one or two arms depending on your fitness level. Parallel grip pull-up. “Australian” pull-ups – performed from a hanging position on the bar with the feet on the floor.
The back bends while hanging from a horizontal bar. Push-ups on the horizontal bar are performed from a “forced start” position. Diagonal pull-up. Hanging with one arm (30 seconds will be enough to start, but it is better to do this exercise for as long as possible).
Pull-ups with a narrow reverse grip. An analogue of the “French bench press” on the low crossbar. Straight leg extension over the crossbar on the hang. Raise legs bent at knees to touch chest in suspension.
Open training with Olympic champion Alexei Nemov at the training area of the Luzhniki Sports Complex (Photo: Sergey Vedyashkin/Moscow Agency)
Effective bodyweight training on the sports field
Training on uneven bars allows you to pump three groups of muscles: shoulders, triceps and chest. To increase muscle mass, you need to train 1-2 times a week, each exercise is 3-4 sets, the number of repetitions is 6-10, the rest between sets is 2-3 minutes. To increase the strength indicator, it is necessary to perform 1-5 repetitions in 2-3 sets, with a rest of 2-3 minutes between sets.
Resistance training is designed for a two-month cycle of classes three times a week. In the first workout, you need to do 4 sets of 6 repetitions. The second workout will be 3 sets of 7 repetitions. Third exercise: 2 sets of 8 repetitions.
Two basic exercises on uneven bars that will increase resistance:
Push-ups on uneven bars (with emphasis on the pectoral muscles) – when lowering, the elbows go slightly to the side, when lifting, you should not fully stretch your arms. Push-up on uneven bars (with emphasis on the triceps) – the grip is already completed, the triceps are lowered until they are parallel to the floor, while raising the arms, they are stretched to the end.
2013 Training World Cup Final (Photo: Moskva Agency)
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