Dips - everything you wanted to know

Bars are one of the most accessible and simple sports equipment that allows you to effectively develop physical strength and build muscle mass in the upper body. A properly designed set of parallel bars exercises will allow you to quickly progress on any sports field or even at home.

How effective are exercises?
What muscles work on the parallel bars?
Number of repetitions and rest time
Push-up table
Exercises for beginners
Complex for experienced athletes

Load distribution

What muscles work during dips?

First of all, these are the already mentioned triceps , located on the back of the shoulder. Their task is to extend the bent arm, so no matter how you change your grip, no matter what width of bars you choose, you can be sure that this part of your body will be thoroughly worked out. We can say that the triceps carry out the entire exercise.
Large breasts. Actually, 50-60 years ago, any bodybuilder, when asked what muscles “pump up” the uneven bars, would answer: pectoral. And I would be partly right. Depending on various nuances, which we will talk about a little later, the pectoral muscles can take on more or less of the load, slightly unloading the triceps. The fact that the parallel bars involve the pectoral muscle, located in the lower part of the chest, in the working process deserves special mention. Using it in other types of push-ups is problematic.
Back and abs. Lifting and holding their own weight vertically is impossible without the active participation of stabilizer muscles, so they won’t be able to fool around while the triceps and deltoids are working hard.

The main emphasis is on the shoulders and pectoral muscles

You can increase the benefits of dips by bending your knees and crossing your ankles. This way you will also force the muscles of the thighs and buttocks to work.

Complex for experienced athletes

It is recommended to switch to this complex if you can perform at least 20 regular push-ups. The program includes the following exercises:

We jump onto the bars and raise our legs up with outstretched arms. The lower limbs need to be raised to the level of the crossbars, lingering at the top point for 1-2 seconds.
We raise our legs one by one until they are parallel to the ground.
We jump onto the bars and keep our arms straight. We raise our legs up above the bars, and then turn our torso left and right, shifting our legs in the space above the bars. The exercise is not easy, but effective, as it involves many muscle groups.
Corner push-ups are our next exercise. We jump onto the bars, raise our legs so that they form a right angle with the body, and then bend our arms 90 degrees at the elbows and do push-ups.
To strengthen the muscles of the arms, it is useful to walk on your hands. We jump onto the parallel bars and begin to walk alternately with our hands along the bars, trying not to swing our legs. When we reach the end of the crossbars, we jump off and then go in the opposite direction.
To develop triceps, do regular dips, but do not spread your elbows out to the sides so that they are as close to your body as possible.

The number of repetitions in this parallel bars circuit depends on your goals. This was discussed in more detail at the beginning of this material.

How effective are exercises?

Many people don’t understand why the simplest exercise routine on the uneven bars is so effective? In this matter, the right approach and well-developed technique are important. Regular training can successfully replace exhausting strength training in gyms, namely bench press with a barbell or dumbbells on a horizontal or inclined bench.

An important advantage of the bars is that there is no need to purchase special equipment, since this equipment is available in almost all yards. The fact is that not everyone has time to go to the gym.

How to reach 100kg on uneven bars in streetlifting. Training from Yuri Gorelov

Today, the famous Moscow streetlifter Yuri Gorelov will share with you his training on uneven bars with additional weight, aimed at increasing weight in one-rep maximum. And, at the same time, he will share important information for everyone who is going to work with heavy weights.

Streetlifting workout - dips

First, warm up without weight, so that your muscles understand what kind of work will now take place, and also to minimize injury. 1 approach - 20 times.
We take a high-quality and durable weight belt, hang 20 kg on it and continue warming up. 1 approach - 20 times.
Rest 2 minutes.
Now we hang 40 kg on a belt and do 1 approach of 10 times.
The next weight is 60 kg, 1 set of 10 repetitions.
Next comes a weight of 80 kg, also 1 approach, but 5 repetitions.
So you have reached 100 kg in additional weight. Do 2 approaches, 1-2 times.
Again we go down to 80 kg, 5 sets of 5 repetitions with a rest of 3 minutes.

Training time: 1 hour/1.5 hours.

Tips from Yuri

Bars are a rather traumatic exercise if you do not follow safety precautions, i.e. if you go below 90 degrees with heavy weights, you significantly increase your risk of injury. Also, the process of “climbing” and “climbing” must be controlled. It is very easy to injure the shoulder joint and chest here due to unnatural tensile loads.
Using such heavy weights, you should work no more than 2 times a week so that your muscles have time to recover and grow.
On large scales, especially for beginners, it is necessary to bandage your hands, thereby protecting yourself from imbalance, because. on uneven bars, the hand “walks” a little and is easy to injure. You can also use elbow protection.
Follow safety precautions when working with heavy weights.
Warm up well and take your time. Always start with small weights and gradually add larger weights, and only then do you reach your working weight (about 5-6 warm-up sets).

Work on yourself and the results will not take long to arrive!

_______________

Dips are an incomparable exercise for working your triceps and pectoral muscles, and even strengthening your shoulder girdle. You probably often see bars when walking down the street past playgrounds or schoolyards. Which is not surprising, because parallel bars and horizontal bars are the most affordable exercise equipment that every gym, almost all sports grounds have, and some even have this equipment at home. What benefits will this exercise bring you?

development of upper body muscles. During push-ups, the pectoral muscle (bottom of the pectoral muscles) works, which is rather weakly involved in regular push-ups or during a bench press. When bending and extending your arms, the triceps and deltoids work (here the front part of the shoulder is especially worked out), and let’s not forget about developing the flexibility of the entire shoulder girdle
the ability to change angles and work different muscles. When you change your body position, you use different muscles. For example, when bending your body forward, you use the pectoral muscles to a greater extent, and when doing the exercise with a straight back, you work the triceps
the exercise is aimed at lifting and moving your own weight, which means it works your entire body, as in functional training

What muscles work

Now let's take a closer look at what muscles are included in the work when doing push-ups on the uneven bars.

As I mentioned above, the main load in such push-ups goes to the muscles of the back of the shoulder, i.e. triceps. As I hope you already know, the essence of the exercise is to lift your body from the bottom position to the top by bending your elbows. Actually, this is the main function of the triceps. And no matter how you place your hands or what angle your body and elbows are at, your triceps will always be involved.

As for the pectoral muscles, they are responsible for bringing the shoulders and arms together from the elbow to the shoulder joint. Therefore, if you are going to focus on them during push-ups, then you need to follow a slightly different technique and, in addition to extending your arms, you need to reduce your shoulders from wider to narrower.

In addition to the above muscle groups, the anterior deltoid muscles and ligaments of the shoulder joints also receive their load in push-ups. It is very important that your shoulder girdle is completely stable during the exercise, because Not only does it support all your weight, but it also helps you move, which also carries its own burden.

In fact, due to the fairly high load on the shoulder ligaments, push-ups are considered a rather traumatic exercise, and if you have any injuries to your elbows, shoulder joints or wrists, under no circumstances include dips in your training program until until you are fully recovered!

Dips for triceps

Starting position: the body is vertical, arms are straight, elbows are turned back.
Inhale and begin to lower yourself as far as your shoulder joints allow. Try to lower yourself to an angle of 90 degrees at the elbows, you can go lower, of course, but if you do this with an additional weight of more than 48 kg, then this is undesirable. Watch your elbows: during the movement they should be turned back and pressed to the body.
As you exhale, rise up. If you are doing the exercise with difficulty, then at the top point you can straighten your elbows and give your triceps a little rest. If you already have experience under your belt, we advise you to leave a slight angle at your elbows so that the muscles are constantly under load.

When working the triceps, perform 4-5 sets of 10-12 reps. Go down slowly, go up quickly.

Dips for chest muscles

To transfer the load on the pectoral muscles from the triceps, you need to bring your shoulders together. First, you need to spread your elbows to the sides, and then tilt your body forward; if you wish, you can bend and raise your knees in front of you. The lower part of the chest is very well involved here, i.e. the muscles are stretched at the lowest point and increase the amplitude and effectiveness of the exercise.

Starting position: body tilted approximately 30 degrees forward, elbows slightly turned to the sides
As you inhale, lower yourself down, simultaneously spreading your elbows to the sides. There is no need to spread them too far and wide. The main thing here is that you feel comfortable. At the bottom point you will feel a stretch in the lower pectoral muscles. Try to lower yourself to a 90-degree angle at your elbows.
As you exhale, return to the starting position, contracting your pectoral muscles as much as possible.

When working the triceps, perform 5 sets of 7-10 reps. Go down slowly, go up quickly.

Weighted push-ups

Once you feel that push-ups are not as difficult for you as they were at the beginning, you can switch to weighted push-ups. The main thing is not to rush into switching to weights; it is very easy to get injured and fall out of the training process for six months or a year. Go towards your goal gradually.

You can buy a belt with a chain for weights for streetlifting at the link: https://workoutshop.ru/

Tags: Bars, Training, Yuri Gorelov

The most common mistakes

Weighted push-ups are not for beginners!

All the good things that dips provide - muscle growth, wide shoulder rotation, killer relief - can be offset by injuries that an inexperienced athlete can inflict on himself during training. This is not to mention the fact that there is little benefit from an incorrectly performed exercise. Therefore, let’s spend a few minutes on common mistakes when working with parallel bars. As you know, a wise man learns from the mistakes made by others!

It will be a mistake...

...start training without properly warming up your muscles by warming up;
...bend your back, raise, lower and bring your shoulders forward;
...perform the exercise in jerks;
...exhale on the descent and inhale on the ascent;
...relax your shoulders and sag when you are at the lowest point;
...use weights before you can perform the standard 3-5 approaches without strain;
...choose bars that are too wide apart for training - let them be slightly wider than shoulder width, at least at first;
…hurry. Speed here is both unnecessary and harmful: it prevents the muscles from feeling the load.

Tips for performing push-ups

Improperly performing dips on the uneven bars can reduce the effect of this exercise, or even lead to muscle injury. Therefore, when working on uneven bars, you should adhere to the following tips:

When standing on parallel bars, you should not allow your wrists to bend. It is necessary to hold firmly and stably on the crossbars;
The spine should always remain straight. To maintain it in this position, you need to use the strength of the back muscles and abs;
Sudden movements should not be allowed. Lowering and raising the body should be smooth and slow. This forces the muscles to work harder, but at the same time reduces the risk of injury;
the bars must be installed slightly wider than shoulder width. Too large a distance between them will not provide a training effect, and will significantly increase the risk of injury;
The exercise must be preceded by warming up all the joints involved: shoulders, elbows and wrists;
You cannot relax your muscles and joints at the lowest point. Every action must be strictly controlled.

Dips are a simple but very effective exercise. If you approach their implementation correctly, the growth of the muscles of the chest and shoulder girdle will not take long. At the same time, joints develop, ligaments are trained, and the overall tone of the athlete increases. And if you do this exercise in the fresh air, it will be just great for your health.

Rules for performing exercises

Do you think that dips on the uneven bars do not require special knowledge? - How wrong you are! Correct body position ensures safe and productive exercise.

During training, pay attention to the position:

spine - it must be kept straight, you should not bend or slouch. If you lean forward (while pumping up the pectoral muscles), the spine still remains straight;
hands - they should be in a vertical position. The grip should be slightly wider than your shoulders, otherwise performing the exercise will be dangerous;
elbows - they need to be pressed to the body when pumping up the triceps and moved to the sides when loading the chest muscles. When you are at the top, try to straighten your arms completely, but do not make sudden movements;
body - the abs and transverse muscles must be kept in tension when doing push-ups on the uneven bars. A muscle corset will help maintain the correct position of the back;
legs - they come together, slightly bend at the knees.

You should exhale air as you rise up, inhale when you bend your elbows and go down. Correct breathing will provide you with endurance and preservation of the thoracic region.

You can find and watch a video that shows the technique for performing this exercise. Pay attention to the position of the body and how it affects the functioning of a particular area.

How many pull-ups on the bar are considered satisfactory?

To receive an “Excellent” rating, boys need to perform eleven pull-ups, “good” - nine, and “satisfactory” - seven. Girls take a modification of this exercise - pull-ups on a low bar from a hanging position.

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Training program

Remember when we promised you a program to gradually increase the number of push-ups? Here she is:

Slowly but surely - for results!

At first, do not chase numerical results. You need to master the technique and learn to feel confident on the apparatus, and whether you do 5 approaches or 2 does not matter. Once you have completed this task, hang a chart of dips on the uneven bars in a visible place and start chasing the number. You have a whole 15 weeks ahead to step by step, without unnecessary haste and stress, to get from a modest 13 push-ups per workout to, scary to say, 80!

Well, when you start doing sets of 18-20 repetitions jokingly, it’s time for weight training.

If the bars are just part of your extensive workout, start your session with them, immediately after warming up. Otherwise, you may simply not have enough strength to perform all the approaches efficiently.

Portal about bodybuilding and fitness

Powerful engine, extensive equipment and affordable prices on the secondary market. Running a crossover with a 3.5 V6 under the hood isn't cheap, and transmission failure can be a blow to your pocket. Is it worth buying a used Nissan Murano I?

In the early 2000s, Nissan began to phase out production of classic cars in favor of models that filled consistent niches in the market. The strategy produced excellent results. Juke (2010) and Qashaqai (2006) won the hearts of European buyers, and hundreds of thousands of cars sold filled the cash register with new cash injections. The model, which was liked primarily by Americans, debuted in 2002.

Due to poorly equipped front-wheel drive versions, the Murano was affordable even to average-earning US citizens. The policy of Nissan Europe was different. Murano reached the old continent in 2005. Only top specification cars from the USA were offered. The Murano was an alternative to high-end SUVs such as the BMW X5, Lexus RX, Mercedes ML and Volvo XC90.

The Nissan Murano was one of the first large crossovers. It combined the features of an SUV and a mid-class station wagon and did not try to optically reference the heavy silhouettes of classic SUVs. In the styling of the front and rear parts of the body, and the interior, analogies can be found with the Altima and Maxima. There was also a similarity under the body. All cars are built on the FF-L platform.

Before starting the search for a used car, many people try to determine which version of the engine and equipment will be optimal. In the case of Murano, you can quickly go shopping. European specification cars differ in body and upholstery colours. The equipment of all cars is almost identical. Standard features included xenon headlights, All-Mode 4x4, heated seats with leather upholstery, cruise control, 18-inch alloy wheels, navigation, a Bose audio system and even a rearview camera.

The interior is spacious, with good sound insulation, spacious seats and a sofa with an adjustable backrest angle increase comfort. A car with a height of 4.8 meters should have a spacious boot (438 liters is disappointing). The functionality of the trunk is increased by a double floor, a system for quickly folding the backs of the sofa and the absence of a loading threshold.

Both soft and hard plastics are used throughout the cabin. The most controversial thing is the beauty of the indicator panel - the yellow background and metallic plastic body do not correspond in any way with the positioning of the Murano. Another complaint is the position of the navigation control panel - it was mounted at a steep angle on the top of the center console. The ergonomics of the remaining elements is beyond doubt.

Under the hood of the Murano is a V6 3.5 engine (234 hp, 318 Nm), which is a modified unit used in the Nissan 350Z. The motor impresses with its work culture and pleasant sound. It was only paired with the X-Tronic continuously variable transmission. In addition to the automatic mode, the X-Tronic transmission has a manual mode, in which the driver has six electronically programmed gears at his disposal. It is important to note that the characteristics of the suspension and steering system are matched to the capabilities of the engine, which ensures dynamic and safe driving.

What are Murano's vulnerabilities? The characteristics of the braking system do not correspond to the weight of the vehicle. As a result, the pads and discs wear out quickly. The latter are also subject to deformation. During the inspection, it is worth looking at the condition of the tires. The branded set in size 225/65 R18 is not cheap. With higher mileage, it will be necessary to invest in suspension repairs.

A recipe to avoid problems has not yet been invented. Some owners of the model say that it is not worth using the center clutch lock, which allows the drive to operate automatically even in the most difficult conditions. It will also help to not press the accelerator pedal too harshly, avoid long drives at high speeds, and change the transmission oil every 60,000 km.

Before buying a car, you should visit an authorized service center or a specialized workshop, who can correctly assess the condition of the car. The limited popularity of the model is reflected in the small number of services familiar with the Murano. When deciding to buy a Japanese crossover, you need to remember the high costs of both operation and maintenance.

Exercises for Beginners

How long it is recommended for beginners to practice on the uneven bars - the number of days varies from 3 to 5 per week. It is important for you to practice your technique, since a lot depends on it. Jump onto the bars and focus on straight arms, bend your knees, and cross your feet. Lower yourself as you inhale, and rise up with a powerful exhalation. At the lowest point, you need to reach a right angle at the elbows, and at the top, fully straighten your arms.

This set of exercises is aimed at developing technique and preparing the body for more difficult training. It is also suitable for people who have not yet learned how to fully do push-ups on uneven bars. Beginners are recommended to work out in this mode for 3-5 weeks:

The first exercise is elementary - we just learn how to step onto the uneven bars correctly. We approach them, put our hands on the bars and jump, coming out with straight arms and balancing the body. Then we immediately jump off and repeat 6-8 more times.
The second exercise is aimed at strengthening the abdominal and leg muscles. We jump onto the parallel bars and raise our legs up in front of us. If it's hard, bend them at the knees. We perform 10-12 repetitions.
This movement combines the first exercise with negative amplitude. We jump onto the uneven bars, dampen the swaying of the body and slowly bend our elbows, lowering ourselves down. After this, we jump to the ground and repeat 8-12 times.
If you know how to do push-ups, do a dozen push-ups, and if you haven’t yet, do a simplified movement: rest your palms on the bars and cross your legs over them, and then lower yourself down, bending your elbows.

If you feel that this parallel bars training scheme is very simple for you, move on to the next stage.

Triceps workout

Traditionally, dips are performed to develop the triceps. For the exercise you will need parallel bars, the distance between which is slightly greater than shoulder width. You need to jump on them using a grip with your palms facing your body. Next, the following actions are performed:

Take the starting position: the body is positioned strictly vertically, arms are straightened, elbows are turned back.
Inhale and begin moving your body down. The lowest position is determined by the capabilities of the shoulder joints. Your elbows should be bent at an angle of 90° and close to your body. The elbow joints themselves should be turned back.
While exhaling, you need to lift your body by straightening your elbow joints. The highest position should be such that the elbows remain slightly bent. This will not completely remove the load from the triceps. Beginner athletes who do not yet have enough strength are allowed to fully extend their elbows to give the muscles a short break.

The entire set of exercises should include 3-4 approaches, each of which can contain from 10 to 15 push-ups. It is important to move down slowly and move up quickly. When the exercise is consistently performed confidently, you can complicate it by using additional loads. But there is no need to rush into this, so as not to injure the shoulder girdle. Then you will have to forget about training altogether for a long time.

If various exercises are used to train the triceps, then dips should be performed first. Additionally, you can perform other types of push-ups, for example, using a narrow grip.