Training program on the horizontal bar and uneven bars: the most effective exercises

Workout (from the English Workout) is a sports trend that arose at the end of the last century on the courtyards of America. The workout training program necessarily includes exercises for endurance and explosive strength. The Russian style is characterized by strength workout with an emphasis on powerful static exercises.

The good thing about outdoor training is that you don't need an air-conditioned gym, and friendly support and advice can take the place of a trainer. Workout is based on four types of basic exercises:

1. squats,
2. pushups,
3. pull-ups on the horizontal bar,
4. parallel bars exercises.

Varieties of workout

The Street workout direction is based on exercises with your own weight. Classes are held in courtyards and parks. Street workout is devoid of a competitive moment, there are no best, no teachers and mentors. Everyone learns from each other.

Adherents of the ghetto workout (Ghetto workout) go beyond the boundaries of the workout area. In the black ghetto of New York, where this style originated, there are enough drainpipes, fire escapes, street benches, trees, and fences.

A massive outburst of interest brought many participants into the sport, workout was replenished with complex strength elements, and the opportunity arose to hold competitions and assign categories. The sports direction Sport workout has taken shape, which has its own system of judging, categories, and normative exercises.

Today, workout is a fitness movement with regular world championships. The performance of a workout artist is assessed not only by the complexity of the elements, but also by the artistry and unusual presentation. The emotionality of the performance is enhanced by workout music - 2Pac, Tayler, Troopkillaz, one of the most popular was the song I'm Workin' Out!

The movement unites enthusiasts from all over the world. On September 29, the online project Siberian Workout started. It lasts 3 months and ends before the New Year.

History of workout in Russia

The street workout culture came to the CIS countries in the mid-2000s straight from the USA. A large number of enthusiasts appeared who began to actively shoot motivational videos and run thematic websites. Workout became a kind of alternative to classic strength training in the gym, as it was more accessible, spectacular and attractive to young people. Denis Minin, who to this day is one of the pioneers of workout in Russia, made a strong contribution to the development of street training. He was the organizer of the first competitions held in all major cities of the CIS countries.

Currently, interest in this sports discipline has decreased somewhat. Of course, in the summer, sports grounds are full of athletes of different levels of training, but now few workout athletes limit themselves to horizontal bars and uneven bars. Many people successfully combine a workout with going to the gym, CrossFit, powerlifting or martial arts.

Read also: Side plank

Benefits of workout

The horizontal bar makes it possible to use the muscle corset in an unconventional way, developing physical strength, balanced work of different muscle groups, a sense of distance, and coordination of movements. In everyday life, the muscular corset is used in such a way that the legs perform a supporting function, and the swing movements lie on the shoulder girdle.

When performing workout exercises on the horizontal bar, the main support falls on the latissimus dorsi muscles, and the legs do the swing work. Workout exercises force both muscles and nerves to work in a new way. By exercising on the horizontal bar, you can develop strength, endurance, agility; workout training develops the vestibular apparatus and a sense of distance.

Weighting options

Over the course of several months from the start of classes, the muscles grow noticeably, and the results from the classes become very noticeable. However, as muscles grow, the load from their own body weight no longer suits them.

Muscles require additional weight to be stressed for further fiber growth. Therefore, sooner or later the question of aggravating the weight load will arise.

There are two ways to solve this problem.

• The first is the classic one, which involves adding weight to your body by adding additional weight. For example, you can wear a weighted belt when performing snatches, squats, or pull-ups on the horizontal bar.
• The second method is to perform the same deadlift in different variations, without using weights. This type of training is called calisthenics.

Essential elements

Workout training includes static and dynamic movements. The most complex elements performed by workout masters on the horizontal bar are based on several basic elements. First of all, a beginner must master the following elements of workout:

1. checkbox;
2. horizon;
3. officer's exit;
4. martin;
5. power output for one and two hands;
6. exit of an angel;
7. the prince's exit;
8. a spear;
9. gait of god.

Elements of street workout for beginners are mastered in parallel with work on basic exercises aimed at increasing strength endurance, explosive muscle power, strengthening ligaments and tendons, and increasing their elasticity. Basic movements include:

1. pull-up;
2. push-ups on parallel bars and from the floor;
3. front hang

Technique for performing push-ups on parallel bars

There is no way to change the width of your grip on parallel bars, but you can move your elbows in different ways.

If you need to shift most of the load onto your chest, then you should stand upright on the uneven bars and move your elbows to the sides when lowering. You need to go below the right angle, that is, almost to the end. In this case, the chest will stretch as much as possible, and when squeezed, it will contract. You can raise your legs a little to make it easier to spread your arms. In the final position, your arms must be fully straightened.

The triceps are loaded as follows: when lowering, you need to move your elbows strictly under you, leaning forward slightly. In this case, you should lower yourself to a right angle between the forearm and biceps. In the final position, the elbows are fully straightened.

In push-ups from the floor, the system is the same: if you need to load the chest, the elbows are moved to the sides, if the triceps are needed, the elbows are pulled under.

It must be remembered that all movements are performed slowly and under control. This is done in order to avoid injury, and also in order to maximally involve muscle fibers in the work.

Beginner training

Even physically trained athletes can encounter problems associated with imperfect functioning of the vestibular apparatus. The danger is associated with loss of orientation when performing coups. Training the vestibular system will help you avoid a traumatic fall. A workout program for beginners should include work on the vestibular apparatus; part of the time during each training session should be devoted to:

1. swinging on the horizontal bar;
2. hanging upside down - coffin exercise;
3. rise by revolution.

Athlete nutrition

In fact, no workout training program will work properly if the diet is not adjusted. This is the basis of all progress in sports.

If we consider losing weight in a workout, then circuit training should be done about 3 times a week. Nutrition should be structured so that the daily caloric intake is less than the energy expended during the day. In other words, there must be a calorie deficit. In this case, the missing energy will be drawn from fat deposits.

Gaining muscle mass is the reverse process. It is necessary to eat more food so that the daily caloric intake goes beyond the energy expended. In other words, you need a calorie surplus. This is the most important condition when gaining muscle. The body must have energy not only for its own needs, but also for the construction of new muscle fibers. This is why excess calories in the diet are important. But training also plays an important role here. So, without regular exercise, all excess energy will go into fat. The body needs to create conditions under which muscle growth will begin, which is achieved through training with additional weight. Only in this case will the excess calories be directed to the structure of muscle fibers.

Swinging on the horizontal bar

Rocking turns into an independent exercise and is performed with a large amplitude. Start with a minute, gradually increasing the execution time. This movement is aimed at balancing muscle work. The work actively involves the abs, lateral abdomen, and long back muscles. The load on the shoulder girdle is floating, maximum effort moves from the lats to the pectorals and vice versa. This workout exercise trains coordination and spatial awareness when moving:

1. While hanging, bend your back slightly;
2. relax your back;
3. pull your knees to your chest;
4. throw your legs forward.

These movements will give the body an impulse for a pendulum-like movement. As your body swings back, your legs should be straight. When passing under the bar, at the lowest point, slightly bend your knees and sharply throw them forward.

How to create your lesson plan

Many people are not interested in ready-made workout training programs. Of course, it is best to follow your own program, which is tailored to the individual characteristics of the body.

Where should I start? You should start by setting goals and objectives. They can be the following: losing weight, gaining muscle mass, increasing endurance, increasing strength. It’s probably no secret that programs will differ depending on your goals.

Example training program

The training program in street workout can be arbitrary. The main thing is that it is compiled correctly. The following class schedule is suitable for beginners:

Day 1

• Medium grip pull-ups;
• Push-ups on parallel bars with the body tilted forward;
• Push-ups - hands shoulder-width apart;
• Hanging leg raises.

Day 2

• Wide grip pull-ups;
• Dips with a straight body;
• Wide-arm push-ups;
• Hanging leg raises.

Day 3

• Close grip pull-ups;
• Push-ups on parallel bars with the body tilted forward;
• Push-ups - hands are spaced shoulder-width apart;
• Hanging leg raises.

Day 4

• Reverse grip pull-ups;
• Dips with a straight body;
• Push-ups - hands shoulder-width apart;
• Hanging leg raises.

Before classes, a warm-up is required to warm up the muscles. The entire daily complex is performed without pauses between exercises. Just 3-4 cycles with a break of a few minutes after each. As for breaks, you must rest 2-3 days a week to avoid overtraining.

You can do street workout at any age. The courtyard area with horizontal bars has become a place that unites all generations, a platform for free communication without social and financial barriers.

How to avoid sore throat

The strength elements of workout are not inferior to powerlifting - powerlifting. You just need to correctly apply the training program and remember the basic rules that promote muscle growth.

Any power workout program, be it local or general, will require one thing from you - to give more than 100%.

When exercises are performed beyond the possible strength limit, that is when muscles grow faster. Cracking and burning in the muscles is a good sign, meaning that the muscle fibers are torn. Don't worry about it. By the next workout, the body will weave many more of them, so as not to repeat the tear in the future, this is the nature of muscle tissue growth.

In order not to overdo it and prevent injury from stress, you need to do a warm-up before the workout. You can start with an ordinary jog for five minutes and end with muscle stretching, after which you move on to basic strength loads.

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What is a "base"?

By “base” we mean basic multi-joint exercises, during which large muscle groups are involved in the work: pectoral muscles, back muscles, arm muscles, abdominal muscles, and leg muscles. It is the development of these muscle groups that needs to be given special attention at the beginning of the first months of training. Why? The answer is very simple. Every beginner is obliged to raise the level of their general physical fitness and strengthen their ligaments, and without a “base” this is almost impossible. The “base” will form a very powerful foundation, which in the future will pave the easy way to complex power elements. The old Russian proverb is appropriate here: “Moscow was not built at once!” If there is no foundation, you cannot build a house. And “home” for us is complex and seemingly incomprehensible power elements.

Skills and tricks[edit | edit code]

Source: Workout

"
. Author:
Al and Danny Kavadlo, 2017

So, first things first. There is no such thing as "tricks". These exercises combine strength and skill in their unsurpassed grandeur. They represent patience, work and perseverance in the face of insurmountable difficulties.

Detractors often say that many of these exercises do not develop functional strength or absolute power, even claiming that there are certain “secrets” that allow them to be performed, but this is far from the truth. These exercises can only be learned, or rather earned, by spending countless hours of technique and muscle training. Whether it's stand-up muscle-ups, handstands, or the flag, they all need to be given time and practiced diligently. This is true. There are no tricks. It's all about skill, but that's a completely different story...

Training a skill is largely practice. It's the same as learning a foreign language or learning to play a musical instrument: the key to success here is regularity and persistence. Many of these exercises are best done with frequency, not necessarily to the point of muscle failure, but so that your body can “learn” the movement on a regular basis. It may be better to film yourself or have someone monitor you and your position, since it is difficult to see your movements from the outside when working in the air.

The great thing about making skill acquisition a priority is that by practicing a skill, you are more likely to develop strength and overall improve your physical performance. It is often much more interesting to concentrate on training a skill rather than strive to perform new, increasingly complex standards. If you asked us what a “trick” is, we would answer this: it is days, months and years of humble quest for what seems unattainable.