There are a dozen basic exercises with which you can pump the press on the horizontal bar. The bar and the parallel bars are classic gymnastic equipment. The technique of performing exercises and individual elements has been thought out and worked out for centuries, which determines the high efficiency of such exercises.
The benefits of training on the horizontal bar for pumping the press for girls
Exercises on the press on the horizontal bar for girls are as useful as for men.
The main positive results from swinging the press on the bar:
- improved spatial orientation;
- working out several muscle groups at once;
- unloading of the spine;
- increasing the level of body control.
What muscles besides the press are involved during training?
Usually, the abdominal muscles are referred to as the rectus abdominis muscles. Their hard training is more suitable for creating muscle relief in the abdomen. In girls and women, due to anatomical features, the lower abdomen requires more attention.
In this case, the bars and the crossbar are irreplaceable, since they create a relatively uniform load on a large number of muscles:
| Arms | Legs | Chest and belly | Back |
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Contraindications to exercises on the horizontal bar and uneven bars
Despite the simplicity of exercise techniques and accessibility, the bar and parallel bars are some of the most potentially dangerous gymnastic equipment.
Classes on them are categorically contraindicated for the following diseases:
- diseases in the acute period;
- injured hands;
- varicose veins;
- atherosclerosis;
Exercises on the press on the horizontal bar cannot be performed with atherosclerosis. - epilepsy;
- intervertebral hernia;
- protrusion of discs;
- large overweight.
Particular care must be taken in the presence of other diseases that have a common contraindication - physical activity.
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Exercises on the press on the horizontal bar must be performed strictly according to the recommended technique. Beginners in artistic gymnastics make many mistakes.
The most common are:
- work without insurance (leads to severe injuries, in some cases incompatible with life);
- setting the wrong grip;
- the correct techniques of the swoop and dismount are not practiced;
- technically illiterate work with the body and limbs;
- the use of questionable techniques;
- desire to immediately achieve the result in full.
Technique for pumping the press on the horizontal bar and uneven bars for girls from scratch
Exercises on the uneven bars and horizontal bar in most cases cause difficulties even for those who were actively involved in pumping the press before. This is due to the fact that previously only certain muscle groups were swinging, and on gymnastic apparatus you need to own the whole body in a complex. We should not forget that it is necessary to work (especially at the initial stage) with insurance.
For these reasons, the first week of class should consist of the preparatory exercises shown in the table:
| Executable elements | Execution Technician | Insurers' actions | Note |
| Leap on the crossbar, dismount. | Bending your knees, take your arms back and down. Jump up with a deflection, grab the bar. Fix the position. Swing your legs. On 3 swings forward, make a bent down jump. Land on bent springy legs, feet shoulder-width apart, knees slightly apart, arms spread apart, raised forward and up. | Two insurers. Stand on the side, facing the performer. Ready to catch in the event of a fall or correct body movement. Can be slightly nudged up at the waist. | Do 3 sets of 10 reps. |
| Exercise ensures correct and safe use of the equipment. In the starting position, you should not look at the bar, it should be strictly above your head. He must be seen in a jump. Make the deflection so that the shoulders and chest seem to slide under the crossbar. Make a dismount by bending in the same way. | |||
| Exit on two hands on the uneven bars. | Grab the ends of the bars, arms bent. Jump to straight arms. Swing your legs forward. When the legs move back, at a dead point, push off the bars with your hands and jump off. | There are two belayers. The actions are described in the previous paragraph. | 3/10 |
| Hanging on the shoulders. | Stand between the bars in the middle. Simultaneously with the jump up, spread the arms bent at the elbows to the sides and hang on the inner sides of the shoulders. Grab the bars with your brushes. Dismount in reverse order. | One person is insured. | 3/5 |
This preparatory complex is necessary for further independent work on the shells.
10 effective exercises and their technique
Exercises on the press on the horizontal bar are quite difficult in technique, especially for a beginner. Then they are arranged in order of complication.
Corner
Hanging on the bar, raise your straight legs parallel to the floor and hold for as long as possible. Repeat 10-15 times.
Raising straight legs
This exercise is a classic continuation of the corner, but is carried out in dynamics in two counts. If you can't immediately raise your legs from the hang to a right angle, then you can bend them at the knees, raise them and straighten them as much as possible.
It is better to raise straight legs.
Frog
Technically simple and not stressful exercise. Recommended to be used only in combination with others as a variety in a set of movements. The essence of the technique is to pull the knees as close to the chin as possible.
Twisting the body
It is better to perform the technique with insurance, since it is during its implementation that the grip most often breaks off the bar. Technically an exercise of low difficulty: this is the usual tray of straight legs to the bar.
After mastering the corner, it does not cause difficulties even for novice performers.
At the same time, it should be attributed to the most effective: it is performed with a short-term effort and does not affect the increase in muscle volume. The main result of the training is body shaping in the waist area and the development of abdominal muscle endurance. The latter factor has a beneficial effect on the course of subsequent workouts.
Side crunches
This exercise in the initial version more affects the formation of the waist (the lateral muscles are actively involved) than the pumping of the rectus abdominis muscles.
Grab the bar with a straight wide grip, bend your knees and, in this position, rotate the pelvis and legs alternately in different directions. After mastering the starting option, you can complicate the technique and make twists with straight legs (from the corner position). With this option, the exercise works in full mode.
Pendulum
The exercise continues the techniques of the previous two. In the hanging position with a straight middle grip, the legs are lifted to the crossbar and the pelvis is rotated at the waist. At the same time, straight legs perform movements in a vertical plane, similar to the swing of a pendulum.
A bike
This technique is based on the frog. The only difference in technique is alternately pulling the knees up to the chin. When doing the exercise, you need to be careful: there is an alternating change in the balance of loads on the arms and a one-sided separation from the bar is possible.
Scissors
There are two types of exercise. In the simplest case, in the "Corner" position, make counter vertical kicks, imitating the movements of the swimmer's legs. A more complex option is horizontal scissors, when the legs are crossed with a change in their position in the vertical plane with each swing.
Raising the pelvis
The usual description of the exercise does not always correspond to the actual technique. It is necessary to bring straight legs to the crossbar and, pulling the body vertically upward with your hands, straighten it as much as possible in the lower back. To complicate things, you can make a tray of feet alternately to the right and left hand.
Wipers
The technique is performed similarly to a pendulum, but when standing with legs raised to the bar, the legs are spread as far as possible to the sides, followed by closing.
This exercise gives good results in correcting the lower lateral lines of the abdomen.
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Considering that the degree of physical fitness is different for everyone, it is necessary to plan training with different load and complexity.
Zero level
Girls and women who are just starting to exercise should use the recommendations determined for the first week of training. Preparation for the use of shells is necessary in order to fully master all techniques in the future. It is necessary to adhere to strictly dosed loads and the rules of their gradual increase.
For a week, the following exercises on the bar can be recommended:
| Day | Workouts |
| 1 | corner; frog; lifting the pelvis. |
| 2 | lifting straight legs; side crunches; a bike. |
| 3 | twisting the body; pendulum; horizontal scissors. |
| 4 | holding the corner; wipers; vertical scissors. |
| 5 | Repetition of the 2nd day workout. |
| 6 | Complex for 3 days. |
All workouts begin with a warm-up, which can include morning exercises. Exercises are performed in 3 sets of 5-10 repetitions (depending on physical fitness). If all the techniques work, then you should not increase the number of repetitions. A stable complex should be performed within a month.
You can add the number of repetitions only one exercise per day.
After a month of training, add 2 to 5 repetitions to each element of the complex.
One day a week should be sure to rest. If classes are difficult, then training according to the indicated scheme can be carried out every other day.
During the period of menstruation, as well as 1 - 2 days before and after it, you should not practice.
For girls
Girls who have undergone good initial training can be recommended to conduct classes with alternating high and low loads every other day.
Then the complexes of elements can be built as follows.
A busy day. Since these days there are a large number of exercises, they should be performed only in 2 sets of 15 elements each.You should not strive to increase the load. Only one repetition per week can be added.
The lesson includes the whole range of the most effective techniques:
- wipers;
- lifting the pelvis;
- scissors;
- a bike;
- frog;
- pendulum;
- side crunches;
- twisting the body;
- lifting straight legs;
- corner.
Low activity day:
- a bike;
- frog;
- side crunches;
- scissors.
The number of repetitions is 15, approaches - 3. In addition, cardio training is recommended on these days.
For obese women
In the presence of excess weight, the approach to organizing the training process on gymnastic apparatus should be strictly individual.
Conditionally overweight women in this regard can be divided into 3 groups:
- Women who have previously received good physical training with an excess of the weight norm by no more than 20%.
- Girls with a genetically determined dense physique and exceeding the norm by no more than 10 kg.
- Women with significant deviations from the standard weight.
For the first group, it is advisable to recommend a typical week for beginners before adjusting the weight. Be sure to do active cardio workouts every other day.
The second group should do the same, but cut the number of repetitions by half.
For the third group, it is not recommended to practice on the bar before weight loss. To pump the abdominal muscles, you should use the hanging on the uneven bars, as described above. From this position, a corner is made, a pelvis lift and a frog. 10-15 exercises are performed in one approach. It is not worth increasing the load in order to avoid the formation of hematomas on the inner (supporting) sides of the shoulders.
In the considered exercises on the uneven bars and the horizontal bar, the most necessary elements are provided that affect the press functionally and do not pump its volumes.
Article design:Lozinsky Oleg
Video about exercises on the press on the horizontal bar
How to quickly pump up the press on the horizontal bar: