The program of training on the horizontal bar and uneven bars for girls for strength, relief, muscle gain

The training program, which is carried out on the horizontal bar and uneven bars, is designed to strengthen the muscles of the arms, chest and back. But these same exercises have a beneficial effect on the general tone of the body, improve the work of the heart, respiratory system, endurance.

Contrary to popular belief, exercises on the uneven bars are needed not only for boys, but also for girls - this will help you look feminine, maintain a fit figure at any age.

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Rules and recommendations for training on horizontal bars and uneven bars

The horizontal bar and the parallel bars provide an excellent opportunity to develop the muscles of the arms, chest and back, improve overall tone and drive off excess fat. It is not necessary to practice under the guidance of a coach. You can choose the program yourself.

For maximum efficiency, a few simple rules should be adopted:

• training should be regular - only then they give results;
• you should not overload your body - it is much more useful to carry out a constant load every workout;
• the optimum load is determined by trial and error. The feeling of fatigue should remain in the field of performing the exercises, but not so strong as to interfere with the exercises next time;
• the exercise rate should be individual, even if classes take place in a group;
• group lessons are useful to have additional motivation, but it is important to choose a group that is suitable for the level of training;
  
• the main criterion for choosing a set of exercises is the level of training, for most girls it is not high;
• the second criterion is compliance with the chosen goal (growth of muscle mass, struggle with excess weight, maintenance of general tone, etc.)

Is it possible to pump up on a horizontal bar and uneven bars?

It is possible, and it is very effective. In the process of work, mice have to lift their own body weight, and this is a rather big load. If the exercises have become too easy to perform, you can increase the number of approaches, change the height of the planks, or use special weights - they are put on the legs and increase body weight.

Exercises on uneven bars and a horizontal bar are available to almost everyone.

The results will be different - it all depends on the frequency of training, the characteristics of the regime and natural data, but they will certainly be. Therefore, if the goal is to pump up, then it will be achieved with due diligence.

In addition, exercises on the uneven bars improve the tone not only of the muscles of the upper body, but also of the press, back and partly of the legs (additional exercises can be performed for them, we will talk about them later), so that regular exercises on the horizontal bar will help to harmoniously develop the body.

Advantages and disadvantages of training on the horizontal bar and uneven bars

The horizontal bar remains very popular among lovers of a sports lifestyle. Recently, a separate direction for performing tricks on the horizontal bar and uneven bars has emerged.This is due to its accessibility - you can find a crossbar in any yard, and if you don't want to go outside, you can put a horizontal bar at home by fixing the door in the opening.

Bars are a little more complicated, but they can also be found in parks or on outdoor sports grounds. There is no need to buy additional equipment, so exercises on the uneven bars and horizontal bar practically do not require financial costs. The second advantage is the simplicity and the simultaneous variety of exercises on the horizontal bar.

You can choose a program for yourself without consulting a trainer, while harmoniously developing the entire musculature of the body. Exercises on uneven bars are safe - a person would rather not be able to do the exercise at all than do it incorrectly and get injured, so such exercises can be recommended for beginners.

But besides the advantages, there are also disadvantages that are directly related to the advantages. You can work out in the yard only in good weather, and in winter and in the rain you will have to spend money on a gym or refuse to exercise.

The exercises are quite difficult for beginners.

If we are talking about girls, then among them there are many who cannot perform the exercises the first time, and this repels from such activities, destroys motivation. If classes take place in a group, then people with poor preparation find themselves "in the tail", it is most difficult for them to study, and they leave the group. But any group lessons have this disadvantage.

Grip types

There is often debate among athletes about how to properly hold on to the horizontal bar. In fact, there is no correct grip - all possible options are necessary and useful, but the load is distributed differently.

Types of grips for the horizontal bar:

• Straight - both hands are facing away from the athlete's face. Reduced stress on the muscles of the forearm.
• Back - hands are turned with fingers to the face of the athlete. The load on the muscles of the forearm increases.
• Opposite - one hand is held with a direct grip, the other - with a reverse. The result is an uneven load on the forearms. Be sure to change hands.
• Narrow - the distance between the arms is less than shoulder width. Washes can be direct, reverse, or opposite. Increases stress on the shoulder muscles.
• Parallel - hands shoulder width apart. The load falls on the arms, shoulder girdle, back and chest.
• Wide - arms are wider than shoulders. The main load falls on the back, chest and shoulder girdle.
• Lock - hands are clasped in a lock around the crossbar.

For the bars, only a direct grip is possible - in another combination it is impossible to perform exercises on them. The distance between the bars can be changed by adjusting the difficulty of the exercise.

Mode and frequency of activities

The training program on the horizontal bar and uneven bars is effective only when the training rules are followed.

The structure of each lesson looks like this:

• warm-up with an emphasis on the shoulder girdle and arm joints;
  
• performing exercises in several approaches;
• between approaches - exercises for other muscle groups;
• after completing the complex - exercises to restore breathing.

Stretching exercises can be added to the complex. For beginners, you can limit yourself to one approach, and add the rest whenever possible. The frequency of training depends on your goal.

To build muscle mass, you should engage in a 1 + 1 scheme, i.e. 1 day - active loads, the next - rest.

During rest, active growth of muscle tissue occurs. Then you can complicate the scheme by doing several training days in a row. Low-intensity daily workouts are important to maintain tone. They will not add muscle mass, but they will keep you in shape.

Frequent mistakes

There are difficulties in exercises on the horizontal bar that must be taken into account when practicing.

The table lists common mistakes and rules to help you avoid them:

Women's set of exercises on the horizontal bar and uneven bars

The training program on the horizontal bar and uneven bars for girls does not have any fundamental differences from the man's. The main difference is that girls are usually less trained, and they have to start their classes with light loads and light exercises, which boys do in school. But over time, girls achieve results no worse than boys.

Warm up

It is imperative to start training with a warm-up - it allows you to prepare your muscles, circulatory and respiratory systems for active work, and reduces the likelihood of injury. The duration of the warm-up is 5-10 minutes. It includes exercises for the neck, shoulder girdle, hands, lower back and legs.

Particular attention should be paid to the arms and shoulder girdle, and include in the warm-up rotation in the shoulders, including in opposite directions, the warm-up of the wrist joints and elbows.

Exercises for the chest

Exercises for the muscles of the chest and back can increase the strength of the arms, create muscle relief. Contrary to popular belief, pumped-up muscles in the shoulder girdle will not make breasts beautiful and neat - there are no muscles in the breast itself, so it will look the same as it did before training. You can significantly improve the appearance only with small breasts (1-2 sizes).

To develop the muscles of the chest on the horizontal bar, pull-ups with a reverse and wide grip are performed, the number of approaches depends on the degree of preparation. Different types of push-ups are done on the uneven bars for the same purpose - corner, chest style, diagonal and others.

Exercises for the abs

The intensive training program on the horizontal bar and uneven bars includes exercises for the harmonious development of the whole body.

Performing abdominal exercises on such apparatus is associated with great efforts of the abdominal muscles - it is more difficult to perform them than the usual flexion-extension of the torso on the floor, the press works more intensively, and the result is more noticeable.

On the horizontal bar and the uneven bars, similar exercises are performed on the press - lifting the knees, and then - straight legs, twisting, lifting the toes to the shoulders. Knowing your own body and an adequate assessment of the level of fitness will help to dose the load.

Stretching

Stretching is necessary to relieve muscle tension after exercise. It is performed at a calm pace, which makes it possible to restore breathing after exercise. Also, girls have a belief that if you stretch, then the muscles will not grow too quickly, form a relief, but will not be too voluminous, and retain a feminine look.

The main exercises for stretching the arms are stretching a straight arm to the opposite shoulder and placing the arm bent at the elbow behind the head. With your free hand, you need to pull your hand towards the body in the first case and down in the second. Stretching exercises should be done very carefully so as not to damage the ligaments and joints.

Workout plan

The training program on the horizontal bar and the uneven bars is compiled individually for each practitioner. For a beginner, the best option is classes every evening to keep fit or according to the 1 + 1 scheme to build mass. The plan for each lesson should include a warm-up, 3 exercises on the bar or uneven bars, stretching and breathing restoration.

Before drawing up a training plan, you need to decide on a goal and choose exercises that will correspond to it.If the task is to maintain fitness, then it is better to take 3 exercises for different muscle groups (chest, arms, abs) and perform the same complex every day.

If the goal is to gain muscle mass, then you should pick up 3 exercises for each muscle group and alternate them (arm day, chest day, press day). It is convenient to divide exercises on the horizontal bar and uneven bars on different days. If the training plan is drawn up correctly, then the result becomes visible within a month, even for those who do not shine with physical fitness.

The main thing is the regularity of classes and the correct implementation of exercises.... If the result is not satisfactory, then the lesson plan can and should be changed, adjusting to individual characteristics. As an example, you can find ready-made training plans on the network, but you need to be prepared for the fact that they may suit someone, and someone will have to refine them.

The best horizontal bar exercises for girls

It is better for girls to start classes with fairly simple exercises - this will help to adapt to physical activity, improve the overall tone of the body. Even if a girl cannot or does not want to pump up her relief, exercises on the horizontal bar will have a beneficial effect on her physical shape, allow her to remove extra pounds and create an ideal fit figure.

Vis

Hanging is the simplest exercise you can do on a horizontal bar. It is not performed on the uneven bars.

Hanging on the horizontal bar:

• the horizontal bar should be slightly higher than the height of the athlete with raised arms (so that it does not reach the floor in the hang);
• correct grip - parallel or slightly wider than parallel;
• the legs can be straightened or bent at the knees, the elbows should be straightened (the only exercise on the horizontal bar with straight elbows), the head is tilted forward;
• the body relaxes and is in this position for 3-4 minutes.

Hang is a great starting exercise. The main task of the hang is to relax the muscles of the back, neck and arms, to straighten the spine. This helps to cope with the consequences of both a sedentary lifestyle and excessive strength loads.

Pulling the knees to the chest

This abdominal exercise is great for beginners. It is performed on a horizontal bar and parallel bars.

Technique for performing on the horizontal bar:

• starting position - hanging with slightly bent elbows;
• the legs are bent at the knees, brought together, in this position they rise to chest level;
• return to starting position.

All movements are performed smoothly, especially the return to the hang. In the initial stages of training, it will be difficult to raise your legs to the desired height, but you need to try to raise your knees as close to the correct position as possible. Over time, you will be able to perform the exercise correctly. The most common mistake is trying to lift your legs with a sudden movement.

This is less effective than smooth climbs and poses a risk of injury to the elbows. On the uneven bars, the starting position looks like this - the arms support the body over the projectile, the elbows are slightly bent. Performing abdominal exercises on the uneven bars is somewhat easier, but the load on the arms is higher.

Hanging leg raises

The starting position is hanging on the bar, as in the previous exercise. You need to lift in several stages, especially for beginners.

Sequencing:

• vis (starting position);
• raising the knees to the chest;
• straightening the legs so that the feet are above the crossbar (be sure to raise the pelvis);
• return to the starting position (it is possible through the knees bent at the chest).

Exercise develops the abs and muscles of the thigh, buttocks and back. The uneven bars are performed by experienced athletes.

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Hanging crunches

Twists are performed upside down. To do this, you need to hold onto the bar with your knees and bend and extend the body. The exercise can be performed after the hanging leg raises (reverse twisting) have been mastered.

Corner

Another abs exercise. Performed while hanging on the bar. From this position, you need to raise straight legs to a horizontal position so that they form a right angle with the body (hence the name of the exercise). In this position, you need to linger for 10-15 seconds or more if endurance is training. Performed on a horizontal bar and uneven bars.

Australian pull-ups

This is a simplified version of the pull-up on the bar. The bar is set lower than usual, and in the initial position, the body is horizontal or at an angle and touches the floor with the heels. When doing pull-ups, you need to pull your shoulders to the bar, your face should be above it.

In this case, the hands do not lift the entire body weight, but only part of it. Over time, you need to raise the bar higher, gradually moving from the Australian pull-ups to the classic ones.

Training program on the horizontal bar and parallel bars for beginners

The training program on the horizontal bar and parallel bars for beginners includes simplified exercises. You need to start small - by hanging every day, so that at least 30 minutes spent in a hanging position is recruited in a week. This will relax the spine and back muscles and reduce the risk of injury in the future.

Then you can move on to pull-ups. If the person cannot do it on their own, you can start with the Australian version or ask another person to back up. Exercises for the press are performed in the following sequence - pulling up the knees, raising the legs and corner, twisting. At first, it is desirable that the student be insured.

A daily beginner's routine can consist of hanging, pull-ups and knee lifts.

Even an exercise that is not completely completed strengthens the muscles and brings closer the day when the exercises will be performed correctly, and it will be fashionable to move on to more complex ones.

The program of training on the horizontal bar and parallel bars for weight

To build muscle mass, you need intense exercise. You should think about it when the fitness level can be called medium or high. A set of exercises is developed for each segment that needs to be pumped up.

During the workout, exercises are performed for 1-2 segments and the press. The more approaches, the better, and the duration of each approach should be no more than 8 times. The training scheme is 1 + 1, then 2 + 1 and so on. It is permissible to work with weights for the limbs and torso.

The program of training on the horizontal bar and uneven bars on the relief

Muscle relief is an activity for those who have accumulated the desired muscle mass. It requires not only properly selected loads, but also adherence to the diet, which is called drying. Exercise selection is aimed at developing the desired muscle groups.

Strength training program on horizontal bar and parallel bars

Pulling up for strength is an opportunity to work out volume and relief at the same time. To achieve this, it is required to combine intense loads with isolating exercises (on the relief). The program is drawn up by analogy with weight training - each workout is dedicated to a specific area of ​​the body, strength exercises, isolation exercises and abs are performed.

Contraindications to classes

The main contraindication to exercises on the horizontal bar and uneven bars is injuries to the hands and shoulder girdle (joints, bones, ligaments, muscles). It is impossible to perform the exercises correctly, and it is very easy to damage an already injured area. As for diseases of the spine, you should consult your doctor.

General recommendations in this case:

• scoliosis - classes are allowed and useful;
• kyphosis - only a direct grip, preferably weights;
• lordosis - back bends are contraindicated;
• osteochondrosis - feasible training, only a smooth descent from the horizontal bar;
• intervertebral hernia - an absolute contraindication;
• consequences of a spinal fracture - usually a contraindication.

Caution should be exercised in diseases of bones, cerebral vessels and intercostal neuralgia. The training program on the horizontal bar or uneven bars can be selected for any level of fitness. For beginners, you can start with a hanging, and experienced athletes can choose a complex set of exercises for themselves, working out individual muscle bundles.

Article design: Anna Vinnitskaya

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