The horizontal bar and bars are the simplest shells which are used in trainings. That on them to be engaged, not obligatory to go to the hall as in many yards there are platforms with these exercise machines. Trainings on a horizontal bar and bars allow to load the main groups of muscles, for example, hips, a biceps, a triceps, etc. Regularly being engaged, it is possible to get rid of extra kilos, to increase the muscular volume and relief of a body.
How to be pumped up on a horizontal bar and bars?
You should not think that it is only possible to do chin-ups, and on bars to be wrung out as there are many exercises which can be carried out on these shells. Several options of successful fellows, for example, direct, wide, narrow, the return, etc. are known. They allows to change constantly intensity of loading and also to localize it in certain muscles.
The program on a horizontal bar and bars has to include by all means the warm-up consisting of aerobic loading and an extension. It is important to prepare a body for the strengthened training and to reduce risk of getting injured. Carrying out a set of exercises, it is necessary to avoid sharp movements that in most cases leads to getting injured. To receive good result, it is important to observe the correct technology of exercises, otherwise the result will not be. One more important point on which it would be desirable to stop – width of bars. If they wide, then loading falls on a breast and if narrow – that on a triceps. That when performing push-ups or pullings up the body did not dangle in different directions, it is recommended to bend legs in knees and to cross. It is the best of all for beginners to begin with pullings up as they are base for performance of other exercises. Between approaches take a break which duration needs to be counted, leaning on own feelings.
To understand how to make the program of trainings on a horizontal bar and bars, we will review several examples.
Option No. 1. Let's begin with simple, but at the same time rather effective complex:
- warm-up;
- pullings up in several approaches, but 100-150 times as a result have to turn out;
- push-ups on bars in several approaches and too 100-150 times.
Option No. 2. This set of exercises on a horizontal bar and bars already belongs to advanced group and it is not suitable for beginners:
- push-ups on bars with reversing of hands – 4 approaches on 10 times;
- usual push-ups – 4 approaches on 15 times;
- pullings up on a horizontal bar the ordinary successful fellow – 4 approaches on 10 times;
- the Korean push-ups – the same number of repetitions;
- pullings up by the crossed hold – the number of repetitions too.
Option No. 3. One more option of a difficult training which will demand a certain physical training. It is necessary to carry out everything in 4 approaches till 10-15 times:
- usual pullings up by direct hold;
- push-ups on bars;
- pullings up on a horizontal bar the wide successful fellow;
- push-ups from a floor, having put hands widely;
- hang on a horizontal bar and raise legs to a parallel with a floor;
- the same exercise, but on bars.
Four times a week, such scheme are the best of all to train: the first day the difficult program demanding efforts, and in the next day a complex has to be a lung. After that in the program of occupations on a horizontal bar and bars there is a break that muscles had an opportunity to be restored. Then again a difficult and light training, and the remained two days are intended for good rest. Such program will allow to achieve good results in a short period. Experts advise to connect the program on a horizontal bar and bars to cardioloadings.
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