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

August 15, 2019
Workouts in the gym
Vladislav Bolshakov

Horizontal bars and parallel bars are the most affordable equipment with which you can get in shape. There are a large number of movements that can be performed on these apparatus. This article talks about such exercises, as well as examples of training programs on the horizontal bar and uneven bars.

Sports direction

Few people know, but there is a sport that includes performing exercises on the horizontal bar and uneven bars, as well as various tricks called elements. This sport is called “street workout”. From two English words Street and Workout the phrase “street training” was formed, which is street workout.

There are also various subspecies that are included in this direction: street lifting, Jimbarr, street gymnastics and others. Street lifting is performing basic exercises with additional weight (for example, pull-ups, weighted dips). Jimbarr involves performing various tricks on the horizontal bar that develop flexibility, strength and coordination (high turns on the horizontal bar, nivelada). Street gymnastics combines all subtypes and comes down to performing both exercises and tricks on the crossbar, uneven bars or on the floor.

Additional recommendations

To make your training process as productive as possible, we will give you some valuable tips:

Before starting your workout, you need to warm up properly. To do this, it is quite enough to jump rope for a few minutes and perform warm-up exercises for your joints. The main thing is that your body is hot and your pulse is 120-140 beats per minute.
To pump your body more effectively, we recommend that you purchase a wall-mounted horizontal bar with parallel bars for your home. It often happens that in the summer a person is full of energy for street training, and with the onset of autumn and winter he gradually gives up on them. Not everyone will agree to go to training in cold weather.
To avoid this, purchase a wall-mounted horizontal bar with parallel bars. Firstly, training at home will take up much less time. Secondly, you can study at any time of the day. Thirdly, the price of such sports equipment does not exceed 2 thousand rubles. If you decide to take your body seriously, then you should not skimp on this matter.
Watch your diet. Eliminate all unnatural foods from your diet. Replace them with protein foods, fruits and vegetables.
Drink at least two liters of water every day. It accelerates metabolic processes in the body and prevents fat deposition.
Regularity is the main condition for success in this matter. If you are determined to train, do not skip training. Of course, there are good reasons such as illness. But if you're just lazy, force yourself to go to training. After it, you will be grateful to yourself for being able to overcome yourself.
To prevent you from wanting to skip a workout, watch motivational videos. Believe me, when you see a person with a good figure, you will no longer want to skip workouts.
Customize the training complex that we offered you above. Perhaps some exercises are not suitable for you. The main thing is that physical activity is regular.

Now you know how to transform your figure without visiting the gym. To do this, you need a horizontal bar, parallel bars and the desire to have a beautiful figure. Put these tips into practice, and within a few months you will become the proud owner of a powerful torso. I wish you success!

Originally posted 2018-01-29 10:09:09.

Basics of street workout

To create a training program on parallel bars and horizontal bars, you must first decide what you need to achieve. For example, muscle definition, fat burning or muscle gain are all different goals that are achieved in different ways.

Whatever the goal, from the very beginning you need to focus on the base, that is, the usual exercises. This includes pull-ups with different grips, dips and push-ups. These are basic exercises that form the basis of street workout.

For example, if the goal is to master various elements on the horizontal bar, then exercises on the parallel bars and horizontal bar for beginners will be pull-ups and push-ups, since first you need to increase your overall strength training.

The following analogy can be given: in order to build a large house, you must first lay a solid foundation on which the entire structure will rest. The same is true here: the higher the strength training, the better the mastery of street workout elements will be.

Goals and objectives of training on the horizontal bar

When working on the horizontal bar, several muscle groups are activated at once.
Pull-ups on the back muscles on this apparatus are one of the best options for pumping up. This is a universal exercise in which several muscle groups are involved:

back – broadest, trapezoid, diamond-shaped, round;
chest – small and large;
shoulders – triceps, biceps, rear delta, brachialis;
anterior serrated;
The press is also involved: it holds the body in an upright position.

A multi-joint exercise has several purposes. On the horizontal bar, the body is in a state of natural extension. When pulling up, the athlete does not relax; the core muscles are in static tension. However, the spine still stretches under its own weight.

Exercises on the uneven bars allow you to complement the horizontal bar in terms of arm muscles

Pull-ups of all types help solve the following problems:

Pumping up the muscles of the back, arms, chest and even the abs and creating relief. Some muscles work in a dynamic mode, some in a static mode.
The exercise requires the synchronization of many muscle fibers. It affects the central nervous system and promotes the development of neuromuscular connections.
There is no axial pressure when pulling up. The exercise is performed for almost any disorder of the musculoskeletal system.
Correction of defects - this is how stoop and scoliosis are eliminated.
With different positions of the hands, the joints work in different modes. Pull-ups develop stretching and train the tendons.
The exercise has a therapeutic effect - work on the horizontal bar or parallel bars is used to compensate for scoliosis, in the treatment of osteochondrosis and even hernias. Full information about special exercises is in Bubnovsky’s videos and books.
Simply hanging on the horizontal bar relieves stress on the intervertebral discs. This is how they achieve spinal traction.

Bars are a less effective gymnastic apparatus. However, you can also perform the exercise here - hanging across the beam. Since the beam is thick, a narrow reverse grip is often used. This is how you practice the final pull-up movement and eliminate the attempt to pull yourself up with your chest.

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.

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.

How to write a program

How to pump up on the horizontal bar and parallel bars? You can create the program yourself. You just need to follow some rules.

Beginners can practice 5-6 times a week. Their muscles are not yet prepared enough to withstand high loads. Every day you can perform light exercises that will prepare your muscles for further more intense exercise.

For more advanced athletes, 4-5 days of physical activity per week is suitable. Amateurs and professionals can already train 2-3 times a week, or 6-7 times. What does this depend on?

The training program on the horizontal bar and uneven bars must take into account all aspects: the time the muscles are under load, the number of approaches, rest between exercises, and rest between workouts. Rest is needed in order to restore muscle fibers and prepare them for further work. The more intense the training, the more time it will take to regenerate.

For example, if on Monday you trained your back and biceps (these are synergistic muscles, so it is better to train them on the same day), then these muscles will need some time to recover. This time is individual for everyone, so you need to focus on your own feelings: if you feel light, then the muscles are ready, if they are congested and painful, then not. The next workout for these muscle groups could be Wednesday or Thursday, or maybe Friday if recovery is not yet complete.

On Tuesday you can do a chest and triceps workout. This will not affect the back and biceps in any way, since these muscle groups act in different movements. The training system on the horizontal bar and parallel bars is designed in such a way that you can train one muscle group while another is resting.

In this way, you can create training programs even for every day, but there is another factor. High intensity and frequency of training can lead to general fatigue of the body. If you constantly want to sleep, have no appetite or have a headache, then these are signs of overtraining. You should rest for a few days and then return to training, reducing the intensity.

Training principles

In order for you to achieve results much faster, the training process must be built according to the following principles:

The number of repetitions should be chosen based on your goal. If your goal is to gain muscle mass, you need to train with additional weight. It should be such that you can perform no more than 12 repetitions per approach. And if you want to increase your definition and strength endurance, you need to perform exercises to failure.
The optimal time for a break between approaches is 2-3 minutes. However, there may be a situation where this time is not enough for you. If you encounter this problem, don't worry. Proceed with the next set only after you have recovered. Signs that you have recovered include calm breathing and no burning sensation in the muscles from the previous approach.
Use the principle of peak contraction in your training. Since you are working out with your own weight, you need to get additional load. Using the peak contraction principle, you will achieve maximum muscle contraction. This increases the effectiveness of your training process.
Every 2 months, give yourself a week-long training vacation. This will help your muscles recover faster. Remember, muscles grow during the recovery process. So it is necessary to give them a good recovery several times a year.
Every month you need to have a shocking training week. That is, during this week you need to train according to completely different principles. The main thing is that your muscles do not get used to monotonous training, because this greatly interferes with their growth.
The optimal frequency of training is 3-4 times a week. If you feel that this is not enough for you, you need to increase the frequency of training to five per week.
Each muscle group should be worked no more than twice a week. Exercising too often can lead to fatigue, which can set you back several weeks from your desired results.

Example program

Monday (back and biceps):

Wide grip pull-ups - 2 sets.
Pull-ups with a shoulder-width grip - 2 sets.
Pull-ups with a narrow lower grip - 2 sets.
Australian pull-ups - 1 set.

Tuesday (chest and triceps):

Triceps dips - 3 sets.
Chest dips - 3 sets.
Universal push-ups - 1 set.

Wednesday: rest.

Thursday (back and biceps):

Narrow grip pull-ups - 3 sets.
Wide grip pull-ups - 3 sets.
Australian pull-ups - 3 sets.

Friday (chest and biceps):

Triceps dips - 2 sets.
Chest dips - 2 sets.
Triceps push-ups - 3 sets.
Chest push-ups - 3 rounds.

Saturday, Sunday: rest.

The number of exercises and approaches may vary depending on the strength training of the athlete.

1st week

Monday. Pull-ups with a straight medium grip. 5 sets with maximum reps. Rest between sets as much as your muscles require, but it is advisable that the break is no longer than 3 minutes. Perform the exercise smoothly, without jerking. Snatching will reduce the quality of the pull-up and reduce the effect on your muscles. Abdominal exercise – “Frog”. We hang on the horizontal bar and pull our knees to our chest. The ideal execution is to touch your chest with your knees.
Wednesday. Reverse close grip pull-ups. 5 sets with maximum reps. Then we take a short break and move on to the next exercise. Inversion raise, 3 sets with maximum reps.
Friday. Pull-ups with a straight wide grip - 5 sets with a maximum number of repetitions in each. Let us remind you that the ideal exercise is to touch the bar with your chest. Small break. Wide grip pull-ups with the bar behind your head, 5 sets with the maximum number of repetitions in each.

Adviсe

It is imperative to warm up before physical activity. This will allow the muscles to do more work and reduce the risk of injury.
There is no need to neglect basic exercises. As already mentioned, the base is the basis of street workout. Therefore, before moving on, for example, to tricks and elements, you should improve your strength indicators.
Regular training is the key to success. It is necessary to competently draw up a training program on the horizontal bar and uneven bars and stick to it.

Proper nutrition

An athlete’s diet should consist of the right amount of protein, fats and carbohydrates. If you are ready to gain weight, then you should consume 30-35% protein, 50-60% carbohydrates and 10-20% fat. Please note that the number of kilocalories consumed should be 10% higher than what your body usually requires. After all, weight training on the horizontal bar and parallel bars requires a lot of energy.

The easiest way to calculate the required calorie content is to multiply your body weight by 30. For example, having a weight of 80 kg, multiply 80 by 30 and get 2400 kilocalories. This is an approximate figure for a person who does not engage in heavy physical labor.

So, as we already understood, the number of kilocalories contained in food will vary depending on your goals. If you do weight training on the horizontal bar and parallel bars, increase the calorie content by 10%; if you want to lose weight, reduce it by 10%. When calculating, everything is simple, it becomes more difficult when you need to force yourself to follow the right diet. But here everything depends only on the strength of your motivation. Don't neglect your nutrition, besides training for mass on the horizontal bar and uneven bars, nutrition makes up a significant percentage of your future success or failure.

We recommend that you choose animal protein, as it contains all the amino acids the body needs, while plant protein, depending on the type of product, contains only some types of amino acids. Thus, to consume complete protein, you will need to combine several types of plant foods. The best dietary product for an athlete is, of course, chicken breast; it contains a large amount of animal protein with a low fat content.

Carbohydrates must be complex, that is, during digestion they should not provoke a sharp release of insulin into the blood. Such carbohydrates are found in cereals; we recommend taking a closer look at buckwheat, brown/wild rice or basmati rice, as well as pearl barley.

Carefully monitor the amount of fat you consume. Forget about mayonnaise, ice cream, and other products containing large amounts of animal fat. Your choice is vegetable fats, they are tasty and healthy. For example, instead of mayonnaise, you can season salads with olive oil, which will not spoil them in any way. Well, your training program will take care of the rest. The horizontal bar, parallel bars and dumbbells should become your best friends.