Training program on the horizontal bar and uneven bars

The horizontal bar and bars are the best shells to give a significant load to the muscles, namely biceps, triceps, pectoral, back muscles, etc.

Thanks to regular exercises on the horizontal bar and parallel bars beautiful, fit, hardy body.

What are the advantages of the horizontal bar and the bars?

The exercises on these shells are basic and involve large muscle groups, which is the reason for the release of a large amount of growth hormone.

During the exercise, such muscle groups are involved in the work as: biceps, pectoral, latissimus, abdominals, forearms, as well as other assistant muscles that help to perform exercises.

It is difficult to get any kind of injury on street projectiles, compared to those sports in which they squat with a barbell and lift them off the floor, i.

e. powerlifting and weightlifting.

Training program on the horizontal bar and uneven bars

Training with a horizontal bar

First you need to check how much you can pull up on the bar. It would be nice to be able to hang 1-2 minutes on the horizontal bar, not really straining and pulling up at least a couple of times.

To see your progress and really improve your results, you need to squeeze everything from yourself to the last drop.

If you don’t have enough strength to pull yourself up, then your partner can help you, which will help you pull yourself up, while you will strain yourself with all your strength, this will give a big impetus to good results. With the help of a friend, perform 2-3 pull-ups after your approach and then the muscles will become stronger.

Training program on the horizontal bar and uneven bars

Types of grip on the horizontal bar and muscles worked out

1. Straight grip

A narrow grip works on the brachial muscles, the front dentate and lower latissimus.

Medium forward grip pumps muscles such as the brachial, pectoral, and back muscles.

Training program on the horizontal bar and uneven bars

2. Reverse grip

The narrow back grip involves the biceps and the lower bundles of the widest.

The average back grip promotes the development of the lats and biceps.

Training program on the horizontal bar and uneven bars

3. Wide grip

The wide grip itself develops well the broadest muscles.

There are 2 kinds of pull-ups behind the back:

A wide grip to the chest develops the upper latissimus muscles, trapezium, and round ones.

Wide grip on the head - trapezoid, upper and middle bundles of the broadest, round.

Training program on the horizontal bar and uneven bars

4. Neutral grip

Neutral grip - non-standard grip, but effective. It works on the bottom of the latissimus muscles, triceps, brachial muscles and front dentate.

Training program on the horizontal bar and uneven bars

The training program on the horizontal bar and bars

Monday

  1. Pull-ups with a direct grip - 4x10
  2. Pull-ups with a narrow lower grip - 4х10
  3. Pull-ups with a wide grip on your head - 4х10
  4. Bars usual grip (without tilt and bends) - 4х20
  5. Pull-ups on the horizontal bar to upper back - 4x10
  6. Different grip on the horizontal bar - 4x10

Tuesday

  1. Bars twisting arms - 4x10
  2. Bars ordinary grip (legs bent at the knees) - 4х15
  3. Pull-ups with a narrow straight grip on the horizontal bar - 4x10
  4. Korean push-ups - 4x10
  5. Push-ups from the horizontal bar - 4x10
  6. C restrained grip - 4x10

Wednesday

  1. Pulling with a wide grip to the chest - 4x10
  2. Pulling with a back grip - 4x10
  3. Bars normal grip (legs crossed with each other) - 4х20
  4. Push-ups for triceps on the Swedish wall - 4х10
  5. Neutral pulls along the bar - 4х10
  6. Push-ups failure

Thursday

  1. The emphasis on the bars is compressed and raised in the shoulders - 4x20
  2. Hyperextension - 4x20
  3. The elbows are slightly turned to the sides - 4x15
  4. Push-ups from the horizontal bench - 4x10
  5. Pull-ups with a wide setting ru K - 4x10
  6. Push-ups on the arms focus on the wall - 4x10

Training program on the horizontal bar and uneven bars

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