Uneven Bars: what muscles work? Types of exercises on uneven bars

None of the existing sports equipment does not offer as many features as beams, in terms of the development of the muscles of the torso. The development of all muscle groups is subject to this wonderful simulator. The main thing - to know the exercises on the uneven bars and the technique of their correct implementation. In this article, the reader is acquainted with the existing exercises, know what muscles are involved in them, and will choose the one that fits him best.

The first acquaintance with the projectile

Once you know which exercises on uneven bars, you can do not need to rush to the first day of them all at the same time to perform. Such zeal will not only cause a painful shock to the muscles in the body, but also can lead to injury. On the first day of his training you need to become familiar with the shell, to feel how the body behaves at the slightest tilt angles. Jump on the boards easy, but keep them not everyone's strength. All these experiments have to take place before the start of training.

There is even a preparatory instruction for beginner gymnasts, written at the beginning of the last century, but it still works. Jumping on the boards, holding upright on the straight hands, you must alternately straighten the hand, trying to tear his hand a few centimeters up. In this case, the body weight is shifted to the other arm. Having achieved the desired, return to starting position.

The development of pectoral muscles

Dips were quite popular in the 70s of the last century, at the dawn of bodybuilding. But year after year they are forgotten, moving the main training focus on the press of a bar with his chest from a prone position. However, many professional trainers in sports clubs in the recommended range for the development of the chest muscle to add exercises on uneven bars. For beginners in general, it will be very useful this approach, in which the press is completely replaced with a rod on the breast push-ups in sports equipment. Technique is quite simple.

Accept Visa position on the bars. Hands together with the body perpendicular to the plane of the boards.
The legs bend at the knees and cross each other.
The body leaned forward, lowered his head so he could see under a floor.
bending the arm at the elbow, drop down so that his elbows were in line with the shoulder joint.
Linger for a moment, and smooth movement back to the starting position.

The complex exercise for pectoral muscles

In the first month of training for all newcomers with no exceptions will be effective only exercises on the horizontal bar and parallel bars. After spending a warm-up and warm up all the muscles, it is recommended to start training is to push. You need to complete 3-4 sets the maximum number of repetitions. Once considered too, but it is better if a partner or a coach will assist in carrying out the exercises, holding the hands of the foot of the athlete. It is necessary to lift them up.

Advanced athletes perform exercises on uneven bars at the end of training, when all the presses and the wirings. Five sets with 30 seconds rest give magnificent Pumping, maximizing volume in the pectoral muscles. At some point an aspiring athlete will notice that dips him are too easy, especially after overcoming the barrier of 20 repetitions. The race for the number will not result in future, it is necessary to increase the load. For this there are special weights and chains, which are placed on the body in the area of the chest to maintain the correct angle.

Hands - bazooka

It is not the biceps takes up most of the hands in a relaxed position, and triceps. But this muscle for some reason completely ignored by beginners, but in vain. Increase muscle mass and triceps can be on the bars, it is necessary to perform the same push-ups as for the muscles of the chest, with a small adjustment techniques. Bend forward body does not need. The body should be in the process of benching perpendicular joists as much as possible in carrying out exercises on uneven bars. Which muscles are working in fact, it is clear from the first approach. If you do not hurt your hands and chest, then you need to keep the body more evenly and shallow to descend. Triceps is easily damaged, so exercise on the bars to develop it is recommended to perform at the end of training, when the muscles are warmed up.

Good training triceps

Exercises on uneven bars for the triceps more advanced athletes to perform better with a set of super-exercise for biceps hands. The fact that developing better triceps, working in conjunction with the antagonist. A parallel bars muscle into operation completely, respectively, and the output will be more efficient. In fact, the dips are able to replace any two exercises for the muscles of the hands.

Professionals recommend to perform triceps at least 12-15 reps before moving on to the hanging chain and other goods to increase the load. The fact that the joints at the elbows very easily injured, so, in addition to muscle development, you need to make them work, and ligaments. When the crunch, or pain in the elbow of the exercise should be abandoned.

No stomach!

Exercises on uneven bars for the press is also popular among beginners, especially if sports equipment provides for a lock for the back and elbows. In their absence, it is not necessary to despair, because so many other, equally effective and easiest ways to pump up the muscles of the abdomen.

The easiest exercise is lifting the legs bent at the knees up. Hips should reach parallel to the floor, after which you can return to the starting position. Quickly perform this exercise is not recommended, as swinging on the bars can lead to a fall, and accordingly, and personal injury.

By learning to raise bent knees, we can move on to more challenging exercises - to raise the straightened leg. If this is difficult, and there is pain in the hips, it is possible to relax the stress of the knee (tibia deviation of 30 degrees - more than enough).

An Issue

Exercises on the horizontal bar and parallel bars for the abdominal muscles are almost identical, but disputes between athletes do not cease. It is believed that on the bar, due to a stronger muscle strain in the position of Vis, press worked better. Yes and no bars on the sides allows to increase the load by performing clustering. On the other hand, not everyone is able to stay on the bar in the position of Visa in hand, at the same time more and swaying during the exercise. And without controversy it is clear that it is easier to perform exercises on uneven bars. Which muscles are working in this case and under any load, this is the second issue, the main thing - convenience. However, to create a comfort zone is not necessary. Learn to perform climbs 15-20 feet in the same position, you need to move on to more difficult exercises. Otherwise, the body will get used and will not respond to training.

Static exercise - the whole strength of

There are exercises on the uneven bars, which are more effective if done statically, not dynamically. That is not waving his arms or legs, and taking one position, to stay in it for a certain time. "Small" refers to such exercises. Straighten your legs smooth, it is necessary to raise them up, bringing to parallel with the floor. The angle between the body and legs must supply 90 degrees (a right angle, hence the name exercise). In the early days of training we need to try to keep your feet at least a few seconds. And after the time range should be gradually increased.

To include more static gymnastic exercise "Plank on the bars." It applies to the full-size simulator, where it is possible to lie down on the boards all along the length of the body. Face down, legs extended straight, toes rest on the bars. Gently squeezing the body up, straighten the arms at the elbows, back straight. In this position, push apart, and can stand statically. As with "area", beginners lacking a few seconds to surrender.

Finally,

Having studied the popular forms of exercise on the parallel bars, you can start the realization of tasks. In a period of training young athletes feel that practicing on the uneven bars to limit the possibilities. This is normal for any athlete. It notes its increase preparedness. To expand the complex of exercises should look at the lessons on the bar and a wonderful projectile called a weight. This "great three" sports equipment raised from many young athletes are very well-known masters of sports and world champions in different sports.