I force myself to write. The training was difficult. I wouldn't say I felt sick, but it felt like I was a few steps away from it. What’s strange is that I tried to rest (20-30 seconds) and not start the next exercise with a minimal break.
Today I decided to add one more circle, there are now 4 of them.
2 km in 14 minutes
I ran easily, and again I caught the feeling of lightness. But this time it seemed that there was not enough air. It’s possible that the rhythm was too fast, or it was the body’s reaction... Then I’ll put a link to the video here, everything was explained perfectly there, now I can’t even formulate the thought.
Warm-up
Combining the horizontal bar with running
Do it right
For the harmonious development of the body, one horizontal bar is not enough. When working with the bar, the muscles of the athlete's upper part receive the load.
The first thought that most people have is to exercise their legs by running. And immediately after this thought questions arise:
- how to organize classes?
- how long to run?
- How many times a week?
Practice shows that if you jog in front of the horizontal bar, it is better to run two kilometers . Jogging will serve as a warm-up before your workout.
If after training on the crossbar, then also two kilometers, so that the blood is saturated with oxygen and the body reaches a state of harmony.
It is better to allocate a separate time for jogging to cover 5-20 kilometers.
To give 100%, you need to “break” the pace - run either fast or slow. This will help you gain relief and improve your endurance. Also, thanks to running, the cardiovascular and respiratory systems are strengthened, and the entire body is worked out.
Save so you don't lose
Source: https://turnik.su/blog/sovmeshchaem-beg-s-turnikom
Pull-up technique
As already mentioned, there are several variations in pull-ups: wide grip, shoulder-width, or narrow grip. So, muscles work differently depending on the width of the grip. The narrow one involves the biceps more; shoulder-width apart - back and biceps; broad - latissimus dorsi muscles.
If you need to involve your back more in the work, then you need to hang on the bar, bring your shoulder blades together, put your chest forward and stretch it towards the bar, bringing your shoulder blades together while bending your arms. In the final position, when the body goes down, you need to fully extend your elbows, but do not spread your shoulder blades, your chest always looks up.
Biceps pull-ups are best done with an underhand grip, with your palms facing you. A narrow grip is the best option. You should round your back and spread your shoulder blades. When bending your arms, your elbows should go strictly under you. At the end, you can leave your arms slightly bent so that the biceps are under load all the time.
Saturday, 8 km run and horizontal bar
Vacation has begun. For the first time in many years I did not go hiking. On the one hand, you want to, but on the other hand, the training gives such a good load that you never get bored. In order not to get completely sour at home, a small trip by car to the Lipetsk region is planned. Currently under development.
The week passed with almost no running. So today I didn’t go for a long run. The muscles of my left leg hurt. The pain begins after 6-7 km. Therefore, now I will run less and slowly. I pay more attention to stretching and exercises to strengthen my feet and legs.
Masya does stretching well.
I successfully ignored them for quite a long time and this is the result. It turns out that if you run up to 10 km at a time, then there are no problems with your legs. If you increase the distance to 15 or more, you almost always run into injuries. Now I’m studying books on yoga and running anatomy. For example, warrior pose helps strengthen your leg muscles.
Warrior pose.Copied from a bookstore.
I don’t like these static exercises, but they have to be done. I don't see any other option.
Attention!
So today I ran almost 8 km. The pace was not bad (naturally for me), but the last km I suffered pain in my left calf and thigh. Track on endomondo.
After running, I did 8 sets of pull-ups, 6 times, with different grips. During the breaks I did leg raises on the uneven bars. I used to do this exercise quickly, like in this video.
Now I began to pause at the lower and upper points. Or rather, I'm trying to pause. The press is not strong enough yet. At the end, I finished off the press with 10 and 20 leg raises to the crossbar. It was hot and my mouth was dry.
The next start is August 12 in the duathlon (6 km run and 20 km bike).
Source: https://man50.ru/novosti/subbota-8-km-beg-i-turnik/
How to do push-ups correctly?
Parallel bars are an excellent exercise machine for the chest, arms and shoulders. And performing a dip program engages your abs, back, and legs.
. True, the level of load depends on the technique of performing the exercises.
When starting to master the horizontal bar and parallel bars exercise machines, it is important to keep your balance and not “dangle”
.
Otherwise, you risk getting sprains and injuries. Standing along the bars, push off the ground with your feet, then grab the bars with your straight arms. Stay straight. Jump off smoothly. You need to reach the uneven bars using your arms and shoulders
.
It is important to do push-ups correctly
. Bend your knees (to a right angle), then cross them (as shown in the photo above). This will add stability. Bend slightly forward, and as you exhale, bend your elbows to a right angle. Do not spread your arms to the sides; your elbows should be pressed as close to your body as possible.
As you exhale, straighten up. If you feel warmth in your triceps, you're doing everything right.
.
To work the pectoral muscles, go lower. But the angle at the elbow should be about 30 degrees. At first, it is better to refuse such a complication. And when the body finds it easy to do the initial version of the exercise, move on to the more complicated version.
The break between approaches should be up to 2 minutes.
Running push-ups, pull-ups - the best physical training | body-building
Before starting heavy bodybuilding, it is advisable to work for 2-3 weeks on the general physical preparation of the body and body. It is better for an unprepared person with a weakened heart not to lift the barbell, but to devote some time to preparing for heavy training.
The best physical training involves strengthening not only the strength of the muscles of the arms, legs, chest, back and abs, but also the development of the heart muscle. Therefore, it is absolutely important to run at first.
You don’t even have to do pull-ups, push-ups, or press exercises, but before joining the ranks of bodybuilders, you should definitely run properly.
Running will not only strengthen the cardiovascular system, but will also provide an excellent basis for increasing muscle mass during training in the gym. We have already discussed the effectiveness of running on muscle development in previous articles. Therefore, you should still run for 2-3 weeks.
Regarding physical training training programs, there are many of them. But you don't have to follow them exactly. It is better to systematically perform the above-described exercises, for example, three times a week you go for a run for half an hour to an hour and, after finishing the run, spend another 20 minutes pumping up your arms, chest, back and abs.
As for such exercises as push-ups, pull-ups on the bar, these are complex exercises that primarily develop the bunch muscles, chest muscles and upper back muscles.
Regarding abdominal exercises, do as you wish: if you want, do abdominal exercises; if you want, don’t do them.
Important!
The abdominal muscles will still work when running, and once you enter the world of bodybuilding, you will begin to actively pump up your abs along with other muscle groups.
General physical training is called general because it physically prepares the body in a comprehensive manner, in all areas.
General physical training includes both modes of physical work: aerobic and anaerobic. By running we work aerobically, by doing pull-ups and push-ups we force our muscles to work anaerobically.
Both modes of physical activity will certainly subsequently play into your hands during intense, hard training.
On the subject: You can run during your period
All this is called physical education, general strengthening physical education. Believe me, after it your muscles themselves will reach for the iron and you will avoid the first stress from the first workout only by being comprehensively prepared for this. I note that the horizontal bar and parallel bars will remain in your bodybuilding arsenal. What can I say - running too, unless of course you want huge arms and a wide chest.
Source: https://bodybuilder-at-home.ru/beg-otzhymanija-podtagivanija-press-luchshaja-fizicheskaja-podgotovka.html
Sequence of classes
The training program consists of 3 parts. You need to do it every other day. First day:
Pull-ups:
- training to develop the back, shoulder and biceps muscles. 3 approaches are done;
- The approach performed the first time is done with the initial position of the hands at a wide distance, the second - medium, the third - narrow.
2. Push-ups:
- The pectoral, triceps muscles, as well as the shoulder girdle are involved. 3 approaches are also performed;
- the approach performed the first time is done with the initial position of the hands at a wide distance, the second - with throwing the lower limbs onto elevated places, the third - with the joining of the palms.
3. Press:
- knee lifting in a hanging position on the crossbar;
For the second day
The program will be as follows:
Ring push-ups
Using the pectoral triceps muscles. 3 approaches are done on the traditional type of bars, located in a parallel position.
Jumping
Warm-up of the lower extremities.
3. Press:
- knee lift in a hanging position on the crossbar;
- lifting the body in a lying position or with a hook on the rings.
The third day
workouts can be structured this way:
Run
Average speed is maintained. The initial distance can be equal to .
2. Press
The technique is similar to the previous days.
Combining running and strength training correctly
What types of training do you prefer? Have you ever thought that the ingrained stereotype of running training is not for “strongmen” is just a myth? But in order for these two types of training to have an effect, you just need to combine them correctly.
Running training should be alternated with strength training, especially for those who started training at a conscious age. This type of load can eliminate the disadvantages of strength training - it uses muscle groups that do not “work” when running.
Great work of the cardiovascular system with minimal effort, which only increases the efficiency of training - the result of constant running loads.
Advice!
Why does this happen? Strength training is aimed at “building” the body (muscles), and running is aimed at increasing endurance. A huge plus of the above-mentioned type is that it has a beneficial effect on weight loss.
Weightlifters note that running reduces the number of centimeters in the waist. If you have just begun to develop as an athlete, during the “drying” period, it will be simply irreplaceable.
A properly designed training schedule is the key to the success of combining two seemingly completely different types of training. These words are confirmed by a recent experiment in Australia, which only confirmed the conclusions that this training tandem gives obvious results.
The experimental group consisted of 15 people who were professional runners, who also included strength training in their daily exercise schedule. General high-intensity, aimed at training the legs, and low-intensity general training are categories into which additional loads have been divided.
All study participants were measured 5-6 hours after training. The following conclusions were drawn:
— you should not plan important races earlier than 24 hours after strength training. Adequate break time should be at least 24 hours;
— strength training done at a moderate pace will not affect the quality of running;
— it is better to distribute time in such a way that running occurs in the first half of the day, and strength training, of medium intensity, or on the lower body, in the second.
Running is contraindicated if your training is aimed at gaining muscle mass. The process of muscle growth requires a balance between stress and rest, and this is only possible if running in moderation and without acceleration.
Just remember that in your training calendar you need to include the time/days in which the body will be in a state of “rest”. Training and rest should also be balanced, as, in fact, the process of consumed and expended calories.
The positive dynamics of the final results noted by athletes gives every reason to say that spending time on a treadmill, with the correct formation of a schedule, only contributes to achieving success.
Source: https://upgradebody.ru/2015/10/07/sochetaem-beg-i-silovye-trenirovki-pravilno/
Pull-ups and basic barbell exercises
They ask the question: “I do basic exercises with a barbell. How can I best combine pull-ups on the bar and the “base”? There are many variations in how you can incorporate pull-ups into your overall training regimen. In this article we will talk about several training options that combine exercises on the horizontal bar and barbell rows.
Two-set “bench press-pull-up”
If you are a beginner and the weights in the basic exercises are minimal, you can double the “base” with pull-ups. Double sets are recommended to be done with a bench press (or push-ups). It is this combination of exercises that maximally stimulates the expansion of the skeleton in adolescents. I mean, the oblique fathom in the shoulders of the young men begins to increase.
The two-set powerfully hits the pectoral muscles according to the principle: pumping (bench press) + stretching (bar). And we know that the longer the outer part of the chest, the more massive it is in the contracted state. The same thing happens with the latissimus muscles: the lower back is initially loaded with a barbell, and then the latissimus are thoroughly worked out and stretched on the horizontal bar.
Attention!
By the way, this combination (press + pull-ups) is the main one in the pre-competition preparation of weightlifters. And in the off-season, when gaining weight, pull-ups are considered the second separate exercise after heavy bench presses.
When performing a two-set, remember to restore breathing. We recommend using the already known “Rest-Pause” method. In our case, the OP scheme could be as follows: bench press – 5-6 deep breaths (this is 20-30 seconds) – pull-ups. The OP between two sets can be about two minutes.
Biceps exercises
In biceps training, pull-ups are given priority, since this is the main exercise for this muscle group, in which the bottom, peak and length of the biceps are pumped, depending on the position of the palms on the bar or rings.
Pull-ups (both with and without additional weight) are recommended to be combined with pumping up the biceps with dumbbells or a barbell. There are many variations of two sets; the training complex will depend only on your imagination and technical equipment.
Pull-ups as an ending
In conclusion, I want to say about one more effective method. With it, pull-ups are done one approach between exercises. For example, you did all sets of bench press, rested and did 1 set of pull-ups. Next, we did all the bent-over rows - again we go to the horizontal bar, using a different position of the palms. And so on.
On the subject: How running affects the buttocks
In general, about 4-6 sets of pull-ups are completed during a workout. There is no need to be afraid of relaxing the arm flexor muscles in the period between individual approaches to the bar.
You will not stand and rest, but, on the contrary, vigorously pump the “base” in basic movements in which the same muscles work.
The number of repetitions in pull-ups with this method will not suffer, but on the contrary, it may increase.
Source: https://spikra.ru/mujchinam-o-sporte/podtyagivaniya-i-bazovye-uprazhneniya-so-shtangoj.html
Exercises for relief
For body definition, a specific system is suitable, designed for 4 workouts per week. Two days of training, a break of one day and again training for two days in a row. Then you can rest for two days. Each time you need to increase the number of repetitions and approaches
.
First day
- pull-ups: wide grip, wide grip behind the head;
- push-ups: on parallel bars, wide grip from the floor;
- hang: raise straight legs to the head;
- press on uneven bars.
Second day
- push-ups from the floor, medium grip, and then from the floor, feet on the bench;
- lying on your back, raising both legs at the same time;
- twisting on the horizontal bar;
- hang on the bar, raise your legs to your head.
The third day
- pull-ups: on the bar, reverse grip;
- palms to face, narrow grip.
- push-ups: on parallel bars, from the floor with a medium grip.
- hanging on the horizontal bar, raising your knees and then on the uneven bars, raising straight legs.
Fourth day
- push-ups: from the floor and from the floor, feet on the bench;
- hanging with legs raised to a right angle;
- press on the floor;
- horizontal bar: twisting.
Where to include pull-ups and parallel bars in the program
Dear athletes! There is an opportunity to practice on the horizontal bar, how to include pull-ups in the program: 1. Bench press 4x15 Warm-up 4x10 Worker 2. Standing bent-over barbell row 3x10 / Deadlift 3x10 (Alternating) 3.
Raising the barbell from behind the head while standing 3x10 / Raising the barbell from behind the head while sitting 3x10 (Alternating) 4. Raising the barbell for biceps while standing 3x10 5. Lifting the dumbbell while sitting 3x10 on each hand 6. Rotation with a stick for the oblique muscles of the press 3x200 7. Press 3x300 This I do it 3 times a week (Mon. Wed.
Important!
SB) + Squats with a barbell once a week 3x15 (since the holidays are coming soon, I’ll be running in the mornings) On the day off I did pull-ups using the Arnold method (50 times in total) and on the next training day I could barely do a normal bench press
Tell me when is the best time to do pull-ups and is it worth including parallel bars in the program?
turn on the same with alternating between the 3rd and 4th exercises, that is, how you write Pull-ups/push-ups (alternating)
Select wrote:
Dear athletes! There is an opportunity to practice on the horizontal bar, how to include pull-ups in the program: 1. Bench press 4x15 Warm-up 4x10 Working 2. Bent-over barbell row to the chest 3x10 / Deadlift 3x10 (Alternating) 3. Standing overhead raise 3x10 / Bent-over barbell raise sitting behind the head 3x10 (Alternating) 4. Standing biceps barbell lift 3x10 5. Seated dumbbell lift 3x10 on each hand 6. Rotation with a stick for oblique abdominal muscles 3x200 7. Press 3x300 I do this 3 times a week (Mon. Wed.
Important!
SB) + Squats with a barbell once a week 3x15 (since the holidays are coming soon, I’ll be running in the mornings) On the day off I did pull-ups using the Arnold method (50 times in total) and on the next training day I could barely do a normal bench press
Tell me when is the best time to do pull-ups and is it worth including parallel bars in the program?
The pile is small!!! You don’t need to add exercises here, but rather throw them out. spike wrote:
The pile is small!!! You don’t need to add exercises here, but rather throw them out.
When he gets wiser, in terms of training, he will ask: “Please tell me which one to remove.”
I’ve been training for 3 months, they wrote in the forums that for beginners it’s normal to do a base and pump every muscle every workout
Select wrote:
I’ve been training for 3 months, they wrote in the forums that for beginners it’s normal to do a base and pump every muscle every workout
Pumping each muscle 3 times a week is clearly too much. I doubt that Arnold's program will help you if you are not going to use chemistry. In my opinion, you need to reduce both the number of exercises and the number of workouts.
And also add squats
write if it’s not difficult what to combine with what in training for 3-4 days, there are no special simulators
there is a barbell up to 110 kg, a bunch of weights, 2 dumbbells of 15 kg each, a horizontal bar, parallel bars, a desk
Select wrote:
write if it’s not difficult what to combine with what in training for 3-4 days, there are no special simulators
there is a barbell up to 110 kg, a bunch of weights, 2 dumbbells of 15 kg each, a horizontal bar, parallel bars, a desk
1 day Barbell squats 3x8-10 Standing/seated press (from the chest/from behind the head) 3x8-10 Standing kettlebell press 3x10 Press 3xmax Day 2 Barbell bench press 3x8-10 Dips (preferably with weight) 3x10-12 French standing press with kettlebell/dumbbells 3x12 Press 3xmax Day 3 Pull-ups in front/behind the head with a wide grip 3-4xmax Reverse grip pull-ups shoulder-width apart 3-4xmax Deadlift 3x10-12 Bicep curls on a desk 3x10-12
Press 3xmax
DM thanks, but can I add anything else? maybe add 4 days...
Then you can perform 3 days of exercises with a barbell, kettlebells, and dumbbells, and on the fourth day devote yourself entirely to pull-ups and parallel bars. But the main thing here is to monitor your well-being so as not to overtrain.
and what muscles can be combined in training, otherwise I looked on the forums, and everything is different... and if you train for 4 days, then which ones?
Yes, opinions don’t seem to differ much. In your case, Select, I advise - 1 day: back, biceps; Day 2: chest, triceps; Day 3: legs, shoulders.
Advice!
Then in the complex I proposed, first comes day 3, then 2 and then 1, after which day 4 - parallel bars and horizontal bar.
This means that instead of parallel bars on day 2 you do, for example, bench presses at an angle, and on day 3 you replace pull-ups with bent-over barbell rows, you can add hyperextensions with weights (optional).
I understand everything) I’ll start next week)
Select wrote:
and what muscles can be combined in training, otherwise I looked on the forums, and everything is different...
and if you study for 4 days, then what?
On the subject: Why does it start to sting in the side when running?
Four workouts a week is meaningless violence to the body. Muscles do not grow during training, but during rest.
Conclusion: you need to train less and rest more!
Personally, I use pull-ups as a warm-up 4*8... this gives me a toned body and pull-up skill
I’m already training according to a normal, competent program)
Why is this, if not a secret?)
Add a message
Source: https://RusBody.com/t1433.kuda_vkljuchit_podtjagivanija_i_brusja_v_programmu/
Exercises for muscle growth
To improve body contours, it is necessary to combine training on the uneven bars and horizontal bar with lifting the barbell in the bench press. When you can perform the exercises easily, you can increase the load
by adding weight to the barbell. To do this, add a couple of kilograms, put weights on your belt and legs.
To build muscle well, you need to train regularly and according to a schedule.
To create a training program on the horizontal bar and parallel bars, decide how many times a week you will train. If you exercise 4 times a week, the first and second days of training should be intense
mi. Dedicate the third day to rest. And then do it all over again.
First day
Push ups:
- from the floor with a medium grip;
- feet on a bench, medium grip;
- wide grip from the floor, feet on a high bench;
- on uneven bars.
Hanging on the bar: straight legs raised to the head.
Second day
Pull-ups:
- behind the head, wide grip;
- wide grip to chest;
- medium grip;
- narrow grip;
- parallel grip.
Hanging on the horizontal bar: straight legs rise to the head.
Repeat the exercises as much as your physical fitness allows. When the body's capabilities increase, you can repeat the load more
, and the number of approaches needs to be increased for each exercise.
Four-time workout
on the horizontal bar and parallel bars differs from the two-time one, because
there is no break in it
.
The first two days you need to work out 1 circle of the program, then repeat the circle. After which you need a break for one day
(for recovery).
How often to train so as not to get overtired?
Everyone needs to exercise...
There is no set amount of training for everyone. Some say that you need to train every other day, others say that once every three days or even once a week, that supposedly if you train more often, you will become overtrained. But all people are different and we must learn to distinguish between ordinary laziness and overtraining. You must feel your body.
It is important, in my opinion, to realize for yourself the fact that the place of physical training should occupy a fairly significant place in the life of every person. Even if a person has never been particularly active in sports, he can train more than three times a week. It’s just that some workouts should be of the nature of “charging”, that is, a very light workout (easy running, warm-up, stretching).
Daily training is not only about developing strength
Again, what is included in the concept of daily training: training every day only to develop strength is very difficult and wrong; there must be a diverse training.
You should not constantly carry out strength training, because in addition to strength, there is also endurance, which can be developed with the help of various cardio exercises. It is enough to train 3-4 times a week. Well, again, pay attention to the condition of your body!
It is clear that too much rest (the muscles will begin to “deflate”) or too little (possible overtraining) will also not bring anything good.
The only condition that must be met when playing sports is 8-9 hours of sleep and at least three meals a day.
In general, of course, it’s up to you to decide, the main thing is to fight your laziness and listen to your body.
Source: https://workout-gym.ru/trenirovki-workout/kak-chasto-trenirovatsya-chtoby-ne-pereutomitsya/
Outdoor training program
Outdoor training has its own characteristics. First of all, like any exercise, they must be regular. There shouldn’t be any problems with properly building a training program on the street.
Since almost every yard has a horizontal bar and parallel bars. But you shouldn’t limit yourself to two shells. For greater effect, you should add running and aerobic exercise to your outdoor training program. Combining cardio, strength and aerobic exercises will give even greater results.
Training for girls
The training offered to women is not much different from that of men. Since the essence of outdoor training programs is the same. The only serious difference is that girls do not have to exercise on horizontal bars and uneven bars; it is enough to combine running with aerobic exercise.
By combining aerobics and cardio, subcutaneous fat is actively burned. Outdoor training for girls not only helps you lose weight, but also makes your body more sculpted and elastic.
Outdoor workouts for men
Men do not have to do aerobics, but it is advisable to do exercises on parallel bars and horizontal bars, plus running. In this case, I will combine strength training with cardio. First of all, this will qualitatively affect your overall physical condition. Street training on the street for girls, as well as for men, will always help you stay toned and in a good mood.
Considering that men are more physically resilient, it is recommended to run longer distances. Instead of the conventional 2-3 kilometers that a woman will run, a man should run 5-7 kilometers. Outdoor training for men is very popular in many yards; you can often see young people on the horizontal bars.
Basic rules of classes
avoid unpleasant injuries in the future
- Before exercising on these sports equipment, it is necessary to carry out exercise, which should consist of a light jog and training sessions aimed at muscle stretching.
- Sudden movements that can injure muscle tissue should be avoided. All exercises must be performed smoothly and carefully.
- During the training process, it is important to strictly follow and observe the rules
of the exercise technique, thereby eliminating the risk of injury, as well as significantly improving the result of the training.
