One of the most effective and at the same time simple, affordable simulators is the bars. What do the bars swing and how effective can training on such a sports equipment be? With the help of exercises on the uneven bars, you can properly pump the entire upper body, the main thing is to be patient and have enough free time.
The benefits of training on uneven bars
It is proved that the bench press is a less effective exercise in terms of muscle load than the parallel bars. What do the bars swing? If you go back a few decades to the past, then it was they who acted as the basic simulator for pumping the pectoral muscles. However, the development of the industry for the production of new types of sports equipment has somewhat reduced interest in this projectile.
Why did the athletes decide to abandon simpler and at the same time effective strength exercises in favor of innovation? It's all about the reputation of the bars as one of the most traumatic simulators.
Speaking generally, then for classes on the uneven bars do not require any insurance or observers. Training perfectly develops the external and lower parts of the pectoral muscles. Regular exercises on the bars allow you to feel a noticeable effect in the shortest time.
The muscles involved in training on parallel bars
When training on the parallel bars, the following muscles work:
- thoracic;
- deltoid;
- triceps;
- the broadest muscles.
Features of the exercise
As noted above, it is the bars that carry a considerable risk of injury. What such simulators pump is the press, pectoral muscles, biceps, triceps, as well as a whole host of other small muscles of the body. However, it is worth noting that you can get injured on the uneven bars only if you use the wrong exercise technique.
Before you begin active regular training on the uneven bars, you should familiarize yourself with the following requirements:
- It is necessary to start the lesson from the upper stop, which makes it possible for the muscles to fully tone up and prepare for work.
- When lowering the torso should be tilted slightly forward, because in the vertical position, the main load will fall only on the triceps.
- Legs should be bent at the knees with crossed ankles. This approach to performing exercises greatly simplifies the retention of the body in an inclined position.
- It is better to rest the chin in the chest, maintaining this position until the end of the approach.
- Elbows should be bent when lowering until the wrist joint is in line with the armpits. It is worth doing the descent slowly. Fast jerks when reaching the upper position are fraught with injuries of the pectoral muscles.
- Having performed a short pause during lowering, it is necessary to return smoothly and slowly to the starting position.
Abs training
What pumps push-ups on the uneven bars? First of all, the muscles of the chest. Despite this, the bars can be an excellent simulator for working out the muscles of the press. The most common exercise on the uneven bars for training the press is the “corner”. The main task here is to put your hands on the crossbar with your knees up to the chest and lowering them down. During each approach, you should try to fix the knees in the upper position for a while. You can perform the exercise “corner” not only on the uneven bars, but also on the horizontal bar. However, it is the first option that is more powerful.
You can swing the press on the bars with the help of raising legs. Despite the obvious simplicity of the exercise, it is quite difficult to do it, especially without any preparation. To perform the exercise, it is enough to rest your hands on the bars with the simultaneous raising of both legs above the level of the crossbars, spreading them to the sides. If desired, this exercise can be somewhat diversified, alternating between moving legs one to one or the other side above the right and left crossbar.
Another effective exercise on the uneven bars for pumping the abdominal muscles is to raise the body. To perform it, you need to sit on one of the bars, hooking your legs over the other. Sitting in this way on the bars, you should lower the body as low as possible, trying not to bend in the back. As a result of proper performance, the abdominal muscles will always remain in full tension.
How to pump up the chest on the uneven bars?
Perhaps the bars are an effective way to thoroughly study the muscle mass of the chest area. Push-ups on parallel rungs are particularly simple, but the following conditions must be met:
- Before proceeding with the pumping of the chest on the uneven bars, it is necessary to thoroughly stretch and warm up the muscles;
- Before the next approach, you should rest for several minutes, trying to completely relax the muscles;
- for the breast pumping to be effective, the distance between the bars of the bars should slightly exceed the width of the shoulders;
- to achieve noticeable results, you should do regularly;
- in order to avoid injuries, how to pump the chest on the bars correctly, it is worth asking a specialist;
- the number of repetitions in each approach should be at least 10-12 lowerings and rises.
Download triceps on the bars
To pump triceps on the uneven bars, you must resort to the correct technique. The distance between the parallel crossbars must necessarily exceed the width of the shoulders, but only a little. When doing exercises on uneven bars with too much distance, there is a significant risk of damage to the shoulder girdle.
The triceps training on the uneven bars begins with the adoption of the position on straight arms. Next, the hands drop to the lower position, until the angle of the hands is about 90 about . Then follows a smooth rise to its original position without unnecessary jerking. In this way, the external and medial triceps heads are effectively worked out.
Weight Training
Only the bars are able to completely replace the bench press from the chest. What rock such exercises have already been described above. In order for the training on the bars to turn into a basic exercise for working out the muscles of the torso, you should work with some weights. Weights can be secured on a special belt to the lower back, each time applying an increasingly significant weight.
Before you start weight training, you should work hard to bring the technique of performing the necessary exercises to perfection. It is also extremely important to select the most comfortable grip.
Recovery
Every experienced athlete knows how much the recovery process plays in the process of muscle growth and achieving high results. If we talk about training on the uneven bars, then experts recommend training no more than a day later.
In order to thoroughly pump the muscles of the chest area, during the recovery period, the body should be given a sufficient complex of nutrients and trace elements useful for the development of muscle mass, without forgetting about complete relaxation. Following all the above tips, you can get a really well-developed and attractive torso, beautiful pumped up arms, as well as clearly distinguished muscles of the press without unnecessary work and grueling training.