Training program on the horizontal bar and uneven bars for beginners: a set of exercises

If visiting the gym is impossible for some reason (there is not enough time, the gym is far away, etc.), you can exercise at home. An excellent option is to install parallel bars and a horizontal bar in your apartment. These gymnastic equipment will not take up much space. And when it’s warm outside, you can go outside - fortunately, sports grounds are located in almost every district. But to achieve a positive result, you will need a training program on the horizontal bar and uneven bars. We’ll also figure out whether it’s possible to pump up on the horizontal bar and uneven bars.

Recommendations for practicing on parallel bars and horizontal bars

To avoid injury, it is imperative to warm up before training on the horizontal bar and uneven bars. Before exercising on the horizontal bar, make rotational movements with each hand. This is necessary to warm up the shoulder joint. After all, the mobility of the shoulder joints increases the effectiveness of the exercises.

The horizontal bar and parallel bars in the training program for beginners should be located at such a height that you cannot jump on or jump off. You need to reach the crossbar while standing on tiptoes.

Beginners on horizontal bars and uneven bars are recommended to practice on a low bar, and if you can easily perform 15 repetitions per set in your training program, then you should use additional weights.

Tuesday

The lesson will be easy compared to Monday, since the muscles should have time to recover. Otherwise, you will get the effect of catabolism, that is, when you train and train, but muscle mass not only does not increase, but even decreases.

Let's start with push-ups - place your hands shoulder-width apart;
We continue with push-ups, only this time spread your arms as wide as possible;
And the last push-ups for today are with a narrow grip. That is, place your palms on top of each other.

Look at the photo so that the similar position is correct - this is important

Now lie on your back and raise your legs - working on your abs;
Also, lying on your back, do a bicycle - the movements characteristic of pedaling. By the way, the socks here should also work as if there were actually pedals under your feet - this is the correct execution;

Let's finish the easy day with simple abdominal crunches. Of course, for greater efficiency, I would recommend doing them with lateral turns of the torso, so that the oblique abdominal muscles are also involved

Exercises on parallel bars

Using a training program on the horizontal bar and parallel bars, you can work your abs, chest, back, shoulder girdle and arms.

Chest push-ups

This classic exercise is designed to pump up the middle and lower chest. Here it is important to exclude the triceps from the work. To do this, you need to move your elbows to the sides and tilt your torso forward.

In the starting position, focus on the parallel bars with your arms straight.
Inhaling, slowly lower your torso, pointing your elbows out to the sides. At the bottom point you need to feel a good stretch in the chest muscles. But here it is important not to go too low so as not to engage the triceps.
Exhaling, lift your torso, tightening your chest muscles. At the top, tighten your chest as much as possible and hold for a couple of seconds.
Lower yourself to the starting position.

When you can easily perform 15 repetitions, use additional weights.

Leg raises

Leg raises are designed to work the abs. The work also involves the muscles of the back, arms, chest to stabilize the body position, as well as the quadriceps of the thighs. Before performing the exercise, stretch your hamstrings.

Focus on straightening your arms.
Exhaling, lift your legs. At the top point, the angle between the legs and torso should be slightly less than 90 0.
As you inhale, slowly lower your legs.

Beginners can raise bent legs. Do not swing your legs before lifting. This exercise, in addition to pumping up the abs, teaches body control.

Triceps push-ups

In order to focus the load on the triceps, you need to keep your torso straight (you can even tilt it a little back). To make it easier to fix this position, look up.

Starting position - emphasis on straightened arms, torso - straight or tilted back.
As you inhale, lower yourself slowly. Elbows need to be pulled back.
As you exhale, lift your torso. At the top point, your elbows need to be straightened.

This exercise is best performed on V-shaped bars. The arms will be closer to the body, which eliminates the chest from the work.

Basic principles of proper nutrition

Strict diets designed to lose excess weight significantly harm the body. Refusal of certain foods and a sharp decrease in the energy value of food allow you to lose weight quickly, but disrupt your metabolism.

That is why, after returning to the usual diet, there is a rapid increase in body weight, digestive problems and systemic disruptions in the functioning of the body. In addition, prolonged malnutrition leads to a deficiency of vital microelements and vitamins. To lose weight correctly, you must adhere to the following rules:

Eat a varied diet. The diet must contain both proteins and fats with carbohydrates, as this will help maintain a balance of macro- and micronutrients. At the same time, the daily energy value of food should not exceed 1200 and 1600 kcal for women and men, respectively.
Maintain the correct proportions of fats, carbohydrates and proteins, while simultaneously increasing the consumption of vegetables (both fresh and thermally processed). This group of foods gives the body a lot of vitamins and fiber, which not only normalizes the functioning of the gastrointestinal tract, but also cleanses it.
Reduce the proportion of fast carbohydrates in the daily menu to a minimum. They provide the growth of fat deposits and provoke diabetes. Sugar, various desserts and sweets must be replaced with fruits.
Limit your fat intake. It is not advisable to completely abandon them, since both vegetable oil and butter contain various valuable micronutrients. However, it is better to replace fatty meats or fish with lean ones.
Consume enough fermented milk products. They are rich in calcium necessary for the body and contain a lot of protein, but you need to choose kefir and cottage cheese with a low fat content.
Follow the regime. Rare and heavy meals lead to a slowdown in metabolism. To speed up your metabolism and activate the process of losing weight, you need to eat small portions every 3-4 hours. This will also reduce the volume of the stomach and speed up the onset of the feeling of fullness.
Reduce the amount of salt you consume. There is already enough of it in food, and excess sodium chloride leads to many diseases.
Cook correctly. That is, completely abandon frying foods in favor of stewing and steaming.
Avoid alcohol. Alcohol is a source of “empty” calories, especially if you combine libations with large meals.
Drink plenty of fluids. Priority should be given to clean water, tea and coffee without sugar, as well as natural juices and berry compotes. In the latter case, sugar should be replaced with artificial sweeteners.

The listed principles must be adhered to constantly, then the excess weight will quickly go away and is guaranteed not to return. Dietary restrictions do not mean a complete renunciation of gastronomic pleasures. The sample menu with recipes below allows you to eat very varied and tasty.

Training on the horizontal bar: the best exercises

This type of training focuses on the back, shoulders and arms. It will be more difficult to practice this training program at home, because while the crossbar can still be easily installed, to perform exercises on the uneven bars you need either a wall bars with a removable apparatus or a separate exercise machine.

Types of grips:

Medium or narrow straight (palms facing forward). In this case, the back is worked, as well as the upper and lower parts of the biceps.
Medium or narrow reverse (palms facing back). This is where the biceps work primarily. The forearms and lats are also involved in the work.
Wide straight grip. The load here depends on the position of the head at the top point of the amplitude. If you touch the bars with your chin, the front deltoids and upper chest are involved in the work, if you touch the back of your head, the lats and deltoids are involved.

Straight grip pull-ups

This exercise is designed for the back, deltas and arms. The grip width allows you to focus the load on different muscles. With a wide one, the muscles of the back work mainly, and with a narrow one, the shoulders and arms work.

Starting position - hang on the horizontal bar, feeling the weight of your body.
As you exhale, pull yourself up. Do not allow jerks or swings. At the top point, the chin should be above the bar. To further develop your lats, touch the bar with the back of your head at the top point.
As you inhale, lower yourself slowly.

Do not swing during the exercise.

Leg Raise

This is an effective abdominal exercise. The main emphasis here is on the lower section of the rectus abdominis muscle. This area is usually the most difficult to pump. In addition to the rectus abdominal muscles, this exercise involves the external and internal oblique abdominal muscles. During the initial stage of leg lifting, the hip flexor muscles also work.

If your arms are not strong enough to hold on to the bar during the entire exercise, you can use straps to secure your hands.

Starting position - hanging on the horizontal bar. Arms and legs are straight.
As you exhale, lift your legs and move your pelvis forward. At the top point of the amplitude, the angle between the torso and legs should be slightly less than 90 0.
As you inhale, slowly lower your legs.

The height of the legs is directly proportional to the amount of load on the press. This exercise can be simplified by raising your legs bent and made more difficult by raising your legs to the bar.

Pull-ups on the horizontal bar with a reverse grip

This exercise is great for pumping up your biceps. Also involved in the work are the latissimus dorsi, deltas, forearms and abs. If you want to use the horizontal bar and parallel bars program in strength training, then you need to perform exercises for 3-6 repetitions of 5-6 approaches. For these purposes you will need a weight belt.

Hang from the bar with your palms facing you. You can’t place your hands too narrowly. This can lead to joint injury. Bend your arms slightly.
As you exhale, pull yourself up. There is no need to rock the body. Try to keep your chin above the bar.
As you inhale, lower yourself slowly. It is important to go down slowly. Do not fully extend your arms at the bottom.

To avoid injuries to the spine and joints, the exercise should be performed slowly, controlling every moment.

How to train biceps correctly?

When training your arms (at first), you need to constantly think about the position of your elbows. When you engage one joint (in our case, the elbow) and exclude other muscle groups and joints, you achieve the desired contraction in the working muscle group. Remember, you will get the maximum benefit from the exercises only if you perform the movement mainly only at the expense of the elbow joint, while fixing the remaining auxiliary joints. In the future, this process does not need to be controlled, because the brain quickly and well builds neuromuscular connections.

The wider the grip, the more the inner beam works; therefore, to work the outer part, you need to use a narrow grip. When bringing the elbows forward, the internal short beam also works more.

Three methods

First, let's choose a training method. I suggest three ways:

Gym. Working with iron really gives good results, but the fact is that they are usually not very durable. In addition, the muscles become more callous, clogged, and not everyone has the time and opportunity to visit the gym.
Workout. At the moment, this is one of the most accessible and effective methods for increasing weight. In addition to a strong and beautiful corset, you will develop an even stronger fighting spirit, because this sport also includes spiritual self-development. Join the workout society of your city, you will very quickly find many new friends and like-minded people, with whom it will be much more fun and interesting to work out.
Remain thin as a mop, fail to live up to your expectations and fall morally. If you have hands, feet and a head, then everything will work out! Don't even let thoughts of doubt enter your mind. It's great when a guy sets himself the goal of developing himself physically. This is typical for any normal man, so gather your thoughts and run to train!

If you decide to go the bodybuilding route, then you will need a lot of theoretical knowledge and a personal professional approach. You can, of course, hire yourself an expensive personal trainer, but there is a much cheaper, easier way, and who knows, maybe even more effective.

You can use the video course by Vladimir Molodov. The program compiled by Vladimir allows you to gain muscle mass in just 90 days! The author himself is a more than one-time champion in bodybuilding and claims that in order to gain weight it is necessary to technically perform the exercises correctly, which 80 percent of novice bodybuilders do not do. So this course will be useful not only for beginners, but also for experienced fighters in this area.

But if you still like the workout route, then the first thing you need to master is exercises for different muscle groups and the technique of performing them.