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The best training on the uneven bars
Bars are a common sports equipment. In every yard or on the school playground there is this uncomplicated device for training. Due to the availability and efficiency of the bars have become popular with people who want to train outside or do not have the opportunity to go to the gym.Everyone has tried their hand at least once in pull-ups on the horizontal bar and push-ups on the uneven bars. The exercise pumps the muscles of the shoulders, chest and arms. Training on the uneven bars can be the best option for pumping almost the entire body. But first, familiarize yourself with the technique of exercises.Push-ups on the bars and push-ups on the bars have two versions: with the elbows apart to the sides; with the elbows pressed to the body. The first variation of the execution helps to shift the load on the pectoral muscles, the second one pumps the triceps to a greater extent.If there is no muscular imbalance between the pectoral and triceps, practice both techniques in equal volume. Accordingly, if there is an imbalance, increase the load on the lagging muscle group.The starting position for performing push-ups on the bars is taken as follows: put your palms on the projectile, jump up and fix yourself on straight arms. Then bend your knees slightly and lean forward. This will reduce the risk of injury to the shoulder joints.Push-ups start smoothly, mainly due to flexion in the elbow joints. Lower yourself to a position where the part of the arm above the shoulder is parallel to the floor. Start the upward movement without jerks and twitches. The repetition is considered finished when the elbow joint is fully straightened.Leg lifts This exercise is analogous to leg lifts in a hang on a crossbar.Be sure to include it in the training plan on the uneven bars and horizontal bar. The main purpose of performing leg lifts is to pump the muscles of the press.The starting position is the same as in push-ups on the uneven bars. But instead of bending at the elbow joint, lift your legs to parallel with the floor or higher. Ideally, the legs should not bend at the knees. If it is not possible to do even a few repetitions, it is allowed to perform the exercise with bent legs.Diagonal push-ups Diagonal push-ups are a simplified version of push-ups against the wall. Their main difference is the use of bars as a support.Sit down, put your hands on the floor and put your feet on the bars to take the starting position. Do not lose concentration and perform each repetition carefully.It is forbidden to bend in the lower back. If you have high blood pressure, problems with the spine or eyes, then the exercise should be excluded from the training program on the uneven bars.The training program on the uneven bars requires all muscle groups to be loaded, regardless of the conditions in which the athlete trains. Therefore, our training scheme will involve not only the chest and triceps, but also other muscle groups.The sequence of exercises and the number of approaches is as follows:- Push-ups with an emphasis on the pectoral muscles - 3 approaches.- Push-ups with an emphasis on triceps - 3 sets.- Leg lifts - 4 sets.- Diagonal push-ups - 4 sets. This is a hard exercise. Add it after a month of training. By this time, the muscles and ligaments adapt to heavy loads.Leg lifts are performed before burning in the press area. In other exercises, stop 1-2 repetitions before muscle failure. Rest between sets - about 2 minutes. Repeat the workout once every five days.Before performing the exercises, be sure to warm up well and pull the muscles a little. After the lesson, do intensive stretching. This will help to avoid injury. Do not forget about proper nutrition, too, otherwise you will not gain weight. https://aviatorplaygame.com/
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