Abdominal exercises on the horizontal bar and uneven bars for girls, beginners. Technique, photos, video tutorials

What muscles besides the abs are used during training?

Typically, abs refers to the rectus abdominis muscles. Their intensive training is more suitable for creating muscle relief in the abdomen. In girls and women, due to anatomical features, the lower abdomen requires more attention.

In this case, the parallel bars and crossbar are irreplaceable, since they create a relatively uniform load on a large number of muscles:

Hands	Legs	Chest and belly	Back
biceps brachii; triceps brachii; shoulder; brachioradialis; flexors of the fingers and hand; small and large round; wrist extensors.	iliopsoas; comb; quadriceps; long adductor; two-headed; semitendinosus; gastrocnemius; soleus.	internal and external oblique abdomen; straight abdomen; transverse; serratus anterior; large chest.	trapezoidal; deltoid; diamond-shaped; latissimus dorsi; posterior inferior dentate; gluteus medius and maximus.

Contraindications to exercises on the horizontal bar and uneven bars

Despite the simplicity of exercise techniques and accessibility, the horizontal bar and parallel bars are among the most potentially dangerous gymnastic equipment.

Exercises on them are strictly contraindicated for the following diseases:

diseases in the acute period;
injured hands;
varicose veins;
atherosclerosis;

Abdominal exercises on the horizontal bar cannot be performed if you have atherosclerosis.
epilepsy;
intervertebral hernia;
disc protrusion;
very overweight.

Particular caution should be observed in the presence of other diseases that have a general contraindication - physical activity.

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How to Avoid Injury

The main cause of injury is poor physical fitness. It is especially important to have strong arms when training high above the ground.

On the horizontal bar, the press should be pumped using special anti-slip gloves. When exercising on any apparatus, it is necessary to stock up on magnesium to reduce sweating of the palms.

When performing the Roman chair, you need to thoroughly protect your feet and ankles by wrapping them in cloth or wearing high-top shoes. Otherwise, hematomas cannot be avoided.

When training the abs, the horizontal bar should be chosen very pickily: the apparatus should only slightly exceed the athlete’s height - by 20-30 centimeters.

Beginner mistakes

Abdominal exercises on the horizontal bar must be performed strictly according to the recommended technique. Newcomers to artistic gymnastics make a lot of mistakes.

The most common:

working without insurance (leads to serious injuries, in some cases incompatible with life);
setting the wrong grip;
the correct techniques for pouncing and dismounting are not practiced;
technically illiterate work with the body and limbs;
use of questionable techniques;
the desire to immediately achieve results in full.

Useful video

Watch this video about a set of exercises on the horizontal bar and uneven bars:

Technique for pumping up the press on the horizontal bar and uneven bars for girls from scratch

Exercises on the uneven bars and horizontal bar in most cases cause difficulties even for those who have been actively involved in pumping up the abs before. This is explained by the fact that previously only individual muscle groups were pumped, but on gymnastic apparatus you need to control the whole body as a whole. We should not forget that it is necessary to work (especially at the initial stage) with insurance.

For these reasons, the first week of classes should consist of the preparatory exercises shown in the table:

Executable Items	Execution Technician	Actions of the insurers	Note
Leap onto the crossbar, dismount.	Bend your knees and move your arms back and down. Jump up with a deflection, grab the bar. Fix the position. Swing your legs. On the 3rd swing forward, make a bending dismount. Land on semi-bent spring legs, feet shoulder-width apart, knees slightly apart, arms extended to the sides, raised forward and up.	Two people insure. They stand on the side, facing the performer. Ready to catch if you fall or correct body movement. They can push you slightly up by the waist.	Do 3 sets of 10 repetitions.
The exercise guarantees correct and safe use of the apparatus. In the starting position, you should not look at the bar; it should be strictly above your head. He needs to be seen in the jump. Make the bend in such a way that your shoulders and chest seem to slide under the crossbar. Make a dismount by bending in the same way.
Exit on two hands on uneven bars.	Grasp the ends of the bars, arms half bent. Jump to straight arms. Swing your legs forward. When moving your legs back, at a dead point, push off the bars with your hands and jump off.	There are two belayers. The actions are described in the previous paragraph.	3/10
Hanging on your shoulders.	Stand between the bars in the middle part. At the same time as jumping up, spread your arms bent at the elbows to the sides and hang on the inner sides of your shoulders. Use your brushes to grasp the bars. Perform the dismount in reverse order.	There is one person on the belay.	3/5

This preparatory complex is necessary for further independent work on apparatus.

10 effective exercises and techniques for performing them

Abdominal exercises on the horizontal bar are quite complex in technique, especially for a beginner. Below they are arranged in order of complexity.

Corner

Hanging on the bar, raise your straight legs parallel to the floor and hold for as long as possible. Repeat 10-15 times.

Straight Leg Raise

This exercise is a classic continuation of the corner, but is performed dynamically on two counts. If you can’t immediately raise your legs from hanging to a right angle, then you can bend them at the knees, lift them and straighten them as much as possible.

It is better to raise straight legs.

Frog

A technically simple and non-stressful exercise. It is recommended to use only in combination with others as a variety in the set of movements. The essence of the technique is to pull your knees as close to your chin as possible.

Twisting the body

It is better to perform the technique with a safety net, since it is when performing it that the grip most often breaks off the bar. Technically, the exercise is of low complexity: it is a simple lift of straight legs to the bar.

After mastering the corner, it does not cause difficulties even for beginner performers.

At the same time, it should be considered one of the most effective: it is performed with short-term effort and does not affect the increase in muscle volume. The main result of the training is the correction of the figure in the waist area and the development of endurance of the abdominal muscles. The last factor has a beneficial effect on the course of subsequent training.

Side crunches

This exercise in its initial version has more influence on the formation of the waist (the lateral muscles are actively involved) than on pumping the rectus abdominis muscles.

Grasp the bar with a straight wide grip, bend your knees and in this position rotate your pelvis and legs alternately in different directions. After mastering the starting variation, you can complicate the technique and perform twists with straight legs (from a corner position). With this option, the exercise works in full mode.

Pendulum

The exercise continues the techniques of the previous two. In a hanging position with a straight, medium grip, the legs are raised to the bar and the pelvis is rotated at the waist. At the same time, straight legs perform movements in the vertical plane, similar to the swing of a pendulum.

Bike

This technique is based on a frog. The whole difference is in the technique - alternately pulling the knees to the chin. When performing the exercise, you need to be careful: there is an alternating change in the balance of loads on the hands and a one-sided separation from the bar is possible.

Scissors

There are two types of exercise. In the simplest case, in the “Corner” position, make counter vertical swings with your legs, imitating the movements of a swimmer’s legs. A more complex option is horizontal scissors, when the legs are crossed and their position in the vertical plane changes with each swing.

Pelvic lift

The usual description of an exercise does not always correspond to the actual technique of execution. You need to bring your straight legs to the crossbar and, pulling your body vertically up with your hands, straighten it as much as possible in the lower back. To make it more difficult, you can bring your legs alternately to your right and left hands.

Wipers

The technique is performed in the same way as a pendulum, but when standing with the legs brought to the bar, the legs are spread to the sides as much as possible and then closed.

This exercise gives good results in correcting the lower lateral lines of the abdomen.

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Weekly training programs for different levels of training

Considering that everyone's level of physical fitness is different, it is necessary to plan workouts with different loads and difficulties.

Zero level

Girls and women just starting training should use the recommendations specified for the first week of training. Preparation for using equipment is necessary in order to fully master all techniques in the future. It is necessary to adhere to strictly dosed loads and the rules of their gradual increase.

For a week, we can recommend the following exercises on the bar:

Day	Workout
1	corner; frog; pelvic lift.
2	straight leg lift; lateral twists; bike.
3	body twisting; pendulum; horizontal scissors.
4	corner hold; wipers; vertical scissors.
5	Repeat training from day 2.
6	Complex 3 days.

All workouts begin with a warm-up, which can include morning exercises. Exercises are performed in 3 sets of 5 – 10 repetitions (depending on physical readiness). If all the techniques are successful, then you should not increase the number of repetitions. A stable complex should be performed within a month.

You can add the number of repetitions only one exercise per day.

After a month of training, add 2 to 5 repetitions to each element of the complex.

You should definitely rest one day a week. If classes cause difficulty, then training according to the specified scheme can be carried out every other day.

During menstruation, as well as 1 - 2 days before and after it, you should not exercise.

For girls

Girls who have undergone good initial training can be recommended to conduct classes with alternating high and low loads every other day.

Then the complexes of elements can be arranged as follows.

A day with a high load. Since these days involve a large number of exercises, they should be performed only in 2 sets of 15 elements each. You should not try to increase the load. You can add only one repetition per week.

The lesson includes the whole range of the most effective techniques:

wipers;
pelvic lift;
scissors;
bike;
frog;
pendulum;
lateral twists;
body twisting;
straight leg lift;
corner.

Low load day:

bike;
frog;
lateral twists;
scissors.

Number of repetitions: 15, sets: 3. In addition, cardio training is recommended on these days.

For obese women

If you are overweight, the approach to organizing the training process on gymnastic equipment should be strictly individual.

Conventionally, overweight women in this regard can be divided into 3 groups:

Women who have previously received good physical training and exceed the weight norm by no more than 20%.
Girls who have a genetically determined dense physique and exceed the norm by no more than 10 kg.
Women with significant deviations from the normative weight.

For the first group, it is advisable to recommend a typical week for beginners before bringing the weight back to normal. Be sure to do active cardio training every other day.

The second group should follow the same pattern, but reduce the number of repetitions by half.

For the third group, it is not recommended to exercise on the crossbar before losing weight. To pump up your abdominal muscles, you should use parallel bars, as described above. From this position, a corner, pelvic lift and frog are made. Perform 10-15 exercises in one approach. You should not increase the load to avoid the formation of hematomas on the inner (supporting) sides of the shoulders.

The considered exercises on the uneven bars and horizontal bar provide the most necessary elements that affect the abs functionally and do not pump up its volume.

Article design: Oleg Lozinsky

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.