Exercise on the horizontal bar and parallel bars to earth, to the relief for beginners. training scheme on the bar
Be strong and beautiful - the desire of every man. And those who are determined to achieve it, can go for their goals in different ways. Much depends on the financial possibilities: someone can afford to hire a personal fitness instructor, buy sports nutrition, and some even simply can not find the money or the time to visit the gym.
But do not lose heart, because the muscles can pump not only in the hall. Training on the bar are a great way to save money and make your body strong. And if you add to his studies bars, the results will be even better. Of course, you will not be huge, but bring your body in order and make it attractive for the girls - quite feasible task.
Which muscles are trained?
Exercise on the horizontal bar and parallel bars are a great way to develop your upper body and arms. With the help of these exercises can be very well developed forearms, biceps, back and press. In addition, indirectly involved in the work and deltoids. All this allows us to develop a powerful torso triangular shape - the right thing to this man.
Using the boards can be good to work the triceps and pectoral muscles. Due to the triceps your hands will become stronger and visually increase. A chest you can clearly drawn, that will give your more masculine silhouette.
Training on the bar are really able to do in a short time from the bad guy this man. In order to reach as quickly as possible goals, it is necessary to make the right program, and it clearly followed.
How to start?
Many young athletes, solving exercise on the horizontal bar and parallel bars, sports gloves get overlooked. This leads to the fact that after 3-4 days of training is completely torn off the skin in the palm. Such injuries and corns to anything good will not lead, on the contrary, they do not allow you to be engaged to complete healing.
If you decide to carry out training on a horizontal bar or parallel bars, first buy gloves. If you are not willing to pay them a large sum, it is not necessary to buy the most expensive. It is worth noting that gloves with straps that are used by bodybuilders in the gym, do not come cheap. You can buy a bicycle. More cheaper option - normal working gloves, which are in any hardware store.
Apart from them, you will need a notebook and a pen with which you will lead your personal training diary, where you will observe results.
on the weight training program on the horizontal bar and parallel bars
Once you have prepared the necessary equipment, the only thing you will be separated from the exercise - is that a properly compiled set of exercises that will help achieve this goal. First of all consider the training program, which is designed for a set of muscle mass.
So, the basic principles of the program:
- Do you need no more than 10 repetitions of each exercise. If it becomes too easy, then you need to perform pull-ups with additional weight. The ideal option would be a conventional backpack with a weight inside.
- If there is a feeling of pain in the shoulders with any exercise, you need to stop him perform. Try to make the grip wider or narrower - Find the perfect painless option for you to avoid injury.
- Observe the correct breathing: inhale to pull yourselves up on the bar, or squeeze the body on the bars up on the exhale - falls down.
Conduct training on the bar to set the mass not more than 2 times per week. More times you will simply deplete. For example, the training schedule may look like this:
- Mon - training;
- Tuesday and Wednesday - rest;
- Thursday - training;
- Friday, Saturday, Sunday - rest.
training scheme on the bar, which is shown below, will help you quickly build muscle and mass.
Exercise №1: wide grip pullups
This exercise is used to extend the back, it uses the most tremendous muscles of the body. The grip should be wider than shoulder width, try to make it as large as possible, but until such time as the will hurt the shoulders.
Make needed 5 sets of 8-10 times. No need to rush - a fast pace and be pulled slowly lower yourself to the starting position.
Exercise №2: Chin reverse narrow grip
It is aimed at the lower part of the latissimus muscles and biceps. Grasp the narrow grip for the horizontal bar, the palm should be turned to you. Technique of the same, but in the upper position must be delayed by 1-2 seconds.
Thus, you increase the effect and make the exercise more difficult. Do 4 sets of 8-10 times.
Exercise №3: Dips
Depending on the width of the boards, the load will be distributed between both arms triceps and chest muscles. Special secrets in the art of this exercise is not - be in focus on the boards and start to descend and ascend, squeezing your weight. To do more than 10-12 times is not necessary. If necessary, use a backpack with weighting.
Try to move down as much as possible, to maximize stretch the muscles. When you are in the top position, it is not completely straighten the arms necessary, as it will create a dangerous strain on your elbows.
Make 5 sets of 10-12 times.
training program on the horizontal bar and the parallel bars on the weight is quite simple, but effective. No need to invent some complicated acrobatic movements - the genius is in its simplicity.
How to conduct training on the relief on the bar?
Training on the terrain a little different. This is due to the need for more blood injection into the muscle, as well as increased calorie burning.
All exercises should be done supersets - that is, will be made two ways at once, without a break.
Set №1: Pull-ups on the bar grip at shoulder width + pull narrow grip
Make 10-12 conventional regular pull-ups. Wait 10-15 seconds, grasp narrow grip (palms facing outward) and perform the maximum number of pull-up in this way.
Do this for 2-3 sets.
Set №2: Pull-ups for biceps reverse grip + dips
Grasp the reverse grip, put your hands slightly narrower than shoulder width. Pull the horizontal bar 8-10 times, wait 10 seconds, tighten up and make the most of this position the maximum number of push-ups incomplete, ie lowered almost do not need. That is to say, to shake due to the reduction in the short biceps amplitude.
Then go immediately to the bars and without rest, start doing regular pushups 10-12. Then, in the same way as on the bar, take a few jerks to achieve from the bottom position: scroll down a little and start to be lifted up and immediately lower yourself back. Repeat so until such time as you will not give up the hand.
Make 2 sets.
Do not forget about nutrition
The above exercise on the bar for beginners ideally suited for the development of muscles. But it is necessary to always remember about proper and healthy eating, as well as on normal rest and sleep.
After all, the muscles do not grow during exercise, and during the holidays. So do not overload yourself - if you feel tired, it is better not to go to the gym, take a short break. The next day was a double reserve forces beat their records and to develop further.
Carrying out training on the bar to set weight or relief on the basis of the principles outlined above, you will be able to achieve good results. The main thing - to practice regularly.