Exercises on the horizontal bar are gaining more and more popularity every year. Such training helps general development bodies, do not take too much time, and are also accessible to everyone.

Among other things, exercises on the horizontal bar are, in most cases, exercises with your own weight, which is very popular among many amateurs and professionals.
Almost everyone can do simple pull-ups using this sports equipment. But the question is that many do the exercise incorrectly, which not only negates the benefits of the exercise, but also puts them at risk of injury.

Now let's try to figure it all out. We will learn how to perform exercises correctly and safely, as well as what programs to practice in order to achieve maximum results in the shortest possible time.

Rules

Before performing any exercise, you need to know the basic rules. Newbies often encounter this problem, which can lead to undesirable consequences.

First, let's figure out which muscles are involved when performing exercises on the bar:

• Back muscles (latissimus, rhomboid, teres and trapezius). It should be immediately noted that these muscles are most susceptible to injury when using the wrong technique.
• Triceps, rear delta and biceps.
• The small and large muscles of the chest.
• Serratus anterior muscles.

Now, understanding which muscles are involved in the process, we move on to describing the correct technique.

Correct breathing

Breathing is very important, because the quality of exercise largely depends on it. Now let's try to figure it out.

Many people, even people who understand sports, make a very serious mistake by doing pull-ups after exhaling air from the lungs. This is not strange, because most exercises are done this way. But here the situation is a little different.

Before pulling up, you need to fill your lungs with oxygen, and then hold it until the body is completely raised. When pulling up with full lungs, the back muscles are located as wide as possible, and they seem to push the person upward.

It is also important to remember that you should not squirm on the horizontal bar with everyone possible ways, holding your breath to perform a “full” pull-up. This will not only be of little use, but will undoubtedly cause severe pain in the spine.

Types of grips

The next equally important part of preparation is grip. Grips are distinguished according to 2 criteria. First - this is the distance between the hands.

• Narrow grip The distance between the hands is much narrower than shoulder width.
• Average grip The distance between the hands is equal to the width of the shoulders.
• Wide grip The distance between the hands is significantly greater than the width of the shoulders.

And if everything here is quite simple and clear, then with the second classification ( depending on grip), difficulties may arise.

Having understood the basic concepts, let's consider general rules that every athlete must do:

• The person performing the exercise must have full control of his body (do not sway).
• The rise and fall of the body should be smooth, without jerking.
• When performed correctly, at the moment of maximum lifting of the body, the chin should be above the level of the crossbar.
• The athlete's body should be straight, with a slightly arched back.

Training programs

Now, knowing how to do the exercises correctly, you can move on to training. It’s worth immediately learning that you shouldn’t run to the horizontal bar and squeeze the maximum out of yourself. An unprepared body may not be able to withstand heavy loads.

Before you start doing the exercises, you need to choose a suitable program. This will not only avoid injuries, but will also help you gain better physical shape in the shortest possible time.
To understand the approximate scheme by which you need to work, let's look at a simple table.

Table

So, it’s worth clarifying right away that the average data presented here may not correspond to the capabilities of a particular person. The main thing here is the system. For example, if an athletic and pumped-up person wants to get the most out of the horizontal bar, then perhaps he should multiply each indicator several times. Or vice versa – reduce it. It is important to understand that the main thing is the execution system.

It is worth noting that not everyone will be able to immediately understand which option to choose and how much to multiply repetitions. In such cases, it is worth choosing the middle option, as indicated in the table.

A serious mistake is the situation when a person tries to give his maximum on the first day. In such cases, at the next training session, he will not be able to do half of what he did on the first day due to muscle pain. Thus, the system that is above all will be disrupted.

It is worth mentioning muscle pain. Don't worry, because this process is absolutely normal. The pain may be different for each person, some may hardly notice them, while others may not even be able to lift their arms the next day. You shouldn’t immediately run to the doctor, you just need to reconsider your load. To reduce pain and discomfort to a minimum, after training you can take hot bath, or go to the bathhouse.

Exercises

Yes, yes, it’s worth saying that the horizontal bar is not only a sports equipment for pull-ups. Unfortunately, many people don’t even realize this. Now let’s try to figure out what other exercises can be done on the crossbar. Some of them are not only useful for physical health but they also look very nice.

Before we figure it all out, let’s divide all the exercises into two types: for beginners and for experienced ones.

By professionals You can name people who know how to do pull-ups correctly, and doing a dozen pull-ups is not particularly difficult for them.

For beginners

No matter how strange it may sound, you should start with regular pull-ups. Many experts recommend doing each approach with a different grip. The sequence is:

• 1st approach – wide grip;
• 2nd approach – medium grip;
• 3 approach – narrow grip;
• 4 and 5 – individually, if possible for the athlete.

This information is not mandatory, however, by changing grips, the athlete uses all the muscles, which develops his body more fully and proportionally, preparing him for more serious loads in the future.

A common mistake for beginners is the desire to practice seriously every day. It is worth saying that this is quite difficult and often not justified. Muscles need to rest, so if a person is just starting to exercise, it is advisable to perform exercises at intervals, at least every other day (it’s better to do one day, rest for 2 days).

Many will now be indignant that in this case the result will not come soon. But do not forget that on rest days no one canceled other sports equipment, such as dumbbells, etc. On them, most of the load goes to other muscle groups, which allows you to rest and not lose shape.

To summarize, it is worth saying that for a beginner the main thing is to get into the rhythm. This is often difficult due to the desire to do more. But we must remember that activities should bring pleasure, not suffering.

For experienced

Now let’s move on to people who have been familiar with the horizontal bar for several days. It’s worth saying right away that most regularly practicing themselves know and understand what exercise needs to be done and when. This is probably one of the main signs of experience. Nevertheless, even such people can be given a number of practical tips.

First of all, this exercises on the horizontal bar with different grips. You can often meet a person who is proud of the fact that he can do several dozen pull-ups. But when you ask him to do it even slightly in a special way (for example, with a cross grip), he is simply lost.

The fact is that it is worth mastering each grip, because it will allow you to develop all muscle groups, and most importantly, it will give them greater elasticity.

The second tip would be - training various exits on the horizontal bar. There are dozens of them. Some are extremely easy to do, and some take days to learn. In addition to beauty, such exercises develop good flexibility, as well as the ability to withstand long-term static loads, which is something that many “horizontal bar” athletes lack.

Nutrition when exercising on the horizontal bar

The first and most important rule is to drink plenty of fluids. Moreover, the liquid plain water. Yes, yes, it’s the right way to work and maintain balance.

Now let's try to figure it out point by point:

• Squirrels. You need to consume 2 grams of protein per 1 kg of weight.
• Carbohydrates. Approximately 7 grams of carbohydrates per 1 kg of weight.
• Fats. 1 gram of fat per 1 kg of weight.

But you should not be very strict about these indicators, because each organism is individual. This scheme may undergo minor changes. But you need to know that a large amount of carbohydrates can lead to fat storage, which is not very good for health.

To sum up everything written above, it is worth saying that exercises on the horizontal bar are very useful and allow you to maintain good physical shape. However, we should not forget that there are other sports equipment that will help develop muscles and general physical condition.

Exercises on the horizontal bar for beginners consist of elements of pull-ups, various exits, hanging and abdominal work. Let's start in order.

Increased hanging time

To safely do all the exercises on the horizontal bar, you need to confidently hang on the bar. To do this, you need to strengthen your grip. To begin with, simply hang on the horizontal bar for as long as your wrist strength allows.

Start small: beginners can hang for 10-15 seconds, after which their hands open on their own. And the heavier a person is, the less time he can spend in a hanging position. When the hanging time reaches 30–40 seconds, you can think about pull-ups.

Elements such as muscle-ups require a stronger grip. Because, otherwise, your hands may fall off the bar, and falling from the horizontal bar is painful and traumatic.

Pull-ups

There are a lot of pull-up options. Each of them invariably works the back muscles, as well as the biceps, hands and shoulders.

So, let's look at the simplest and most popular horizontal bar exercises for beginners. These will form the training program.

Negative pull-ups

Despite the fact that this exercise is called a “pull-up,” in fact, you will not lift yourself up, but only gently lower yourself down from the bar.

The essence of the exercise is this: you need to grab the bar with your hands, and stand with your feet on a bench or other elevation, so that your chin is above the level of the horizontal bar.

Now slowly lower your arm downwards. This way you will prepare your muscles for full pull-ups. Start with 3-5 repetitions. When you can do it 10 times, move on to the next stage.

Wide grip pull-ups

This is a classic exercise for the latissimus dorsi.

You need to grab the horizontal bar slightly wider than shoulder-width apart with an overhand grip. When pulling up, the latissimus muscles should bring the elbows towards the body. Initial stage movements are carried out with the help of your hands, then you move up using your back. Try to concentrate all the effort on your back.

As you move up, you exhale. When you go down, inhale.

Start with 3-5 repetitions. When you can do 10 reps, move on to two sets of 6-7 reps.

Close grip pull-up

You need to grab the horizontal bar with a narrow reverse grip. This exercise also works the lats, but the biceps work the most here. Therefore, the number of repetitions is usually higher than in other pull-up variations.

You need to get into a position when pulling up so that the bar is at neck level. The higher you go, the easier it will be to subsequently make the “exit by force” element.

Since it's more easy exercise than other options, you can perform it 10 times in two approaches. When you are strong enough, do the third approach.

Pull-ups with a straight classic grip

This is the most common horizontal bar exercise for beginners. You will need to grip the bar at shoulder width. The upward movement is carried out by the biceps and back.

Once you can do 10 reps, add a second set. Over time you will reach 3 approaches.

How to avoid making mistakes while doing pull-ups

1. Don't repent.
2. Don't rush - do everything smoothly and thoughtfully.
3. Don't jerk.
4. Try to go up faster and go down slower.

Press on the horizontal bar

In addition to developing your back muscles, you can very effectively pump up your abs on the horizontal bar.

Leg Raise

When you reach the point where you can hang for 40–60 seconds, you can do various options abdominal exercises For example, leg lifts.

There are two options here:

1. Raising your legs with your knees bent.
2. Army corner.

With the first option everything is clear. We raise our knees and twist our pelvis behind them to maximally load the abdominal muscles.

In the second option, you need to lift your legs straight and touch the crossbar with them. By the way, if you then move your legs behind the horizontal bar, you will make an element. But it’s still too early to try this element.

Army Corner – great exercise on the horizontal bar for beginners, which will comprehensively strengthen the abdominal and core muscles, as well as the upper legs.

Crunches

Hang from the horizontal bar. Raise your legs bent at the knees alternately to the right and left. This way you pump up the oblique abdominal muscles.

1. Don't sway - inertia makes the exercise easier. If you still swing, stop.
2. Do everything smoothly and without jerking.
3. Breathe correctly.
4. If your hands slip, put on gloves. You can’t exercise in this state – you might break down.

A set of exercises for beginners

Now that you know what exercises on the horizontal bar exist for beginners, you can move on to a set of exercises. The program will be designed for 2 lessons per week.

Monday:

1. Classic grip pull-ups: 3 sets of 10 reps.
2. : 3 sets of 10 times.
3. Hanging leg raises: 3 x 10 times.

1. Reverse grip pull-ups: 3 x 10 reps.
2. : 3 to 10.
3. Army corner: 3 to 10.
4. Crunches on the horizontal bar: 3 to 10.

It is not advisable to exercise more than twice a week, because the same muscle groups work over and over again. If you train them often, they will get tired and you will not be able to complete the plan.

The program includes 3 sets of 10 repetitions of each exercise. At first, you will not be able to do all the repetitions in exactly three approaches. Yours main task– achieve all repetitions in one workout. If necessary, let's start with 10 sets of 3 times. But try to pull yourself up the indicated 30 times. And this applies to every exercise.

Exercises on the horizontal bar for girls will be more simple. For example, instead of the army corner, it is better to prefer hanging leg raises. Other exercises on the horizontal bar for girls are pull-ups using a rubber band, gravitron, or support from a partner.

Not every girl can do even one pull-up on her own. In general, ladies do not need to do pull-ups on a high bar. This is a heavy basic element in fitness. If you still want to learn, you need to start from scratch: first learn how to hang on the bar, and then perform at least one repetition.

For men, there are a number of other technically more difficult exercises. But these are not horizontal bar exercises for beginners. They are intended for more advanced athletes who have been training on the bars for a long time and regularly. We are talking about the work out direction.

1. The program includes different options pull-ups. You should learn to do them all.
2. In addition to horizontal bars, the sites also have other devices for pull-ups. Use them. It is very convenient when your hands are turned with your palms facing each other (neutral grip).
3. It is not recommended to swap exercises.
4. There is no need to hang for a long time in a position where your chin is above the bar. This will cause fatigue and will not help increase strength in any way.
5. Warm up before classes and avoid hypothermia. Try not to get blown away. When the muscle is warm, the draft can cause you many long-term problems.

After this basic program will be mastered by you, you can move on to more complex advanced elements.

By pulling yourself up, you load all the muscles of the body: latissimus, pectoralis, trapezius, deltoids, biceps and triceps. The real, functional strength that pull-ups provide is reliable foundation, on which it is a pleasure to build a large powerful body.

Moreover, pull-ups are the real king of all bodyweight exercises. They allow you to train not only effectively, but also in an extremely varied way. Knowing and being able to use the crossbar, you can enhance the effect of any training program, whatever goals she pursues - from fat burning to developing coordination.

Do you want to do a lot of pull-ups? Hold basic set exercises on the crossbar (which is divided into 3 groups according to difficulty level), a set of auxiliary movements, as well as an express training constructor.

Pull the strap

As an addition to the horizontal bar, we advise you to acquire wrist straps. They will become your faithful assistant when your fingers start to get tired before your back or abdominal muscles. Regular wrist straps, which can be found in any sports store, will do. In addition, if you wish, you can stock up on a weight vest. You can put it on yourself during training, which is much more convenient than a dumbbell between your knees or a disc on your belt.

For beginners

For those who are only able to hang on the horizontal bar. Exercises are arranged in order of increasing difficulty. As you go, check if you can do pull-ups with a reverse grip at least 2 times. When you can, move on to alternating training for newbies with classes in which you do pull-ups with a reverse and direct grip in the “few repetitions - many approaches” mode.

Place a stool under the horizontal bar (be sure to take it from home). Climb onto an elevated platform and, grasping the horizontal bar with a reverse grip, get off the stool without straightening your arms (A). Now smoothly, counting 8 counts to yourself, lower yourself onto straight arms (B). Get back on the high ground and repeat.

Stand under the horizontal bar with your arms raised towards the bar (A). Jump up and grab the horizontal bar while jumping with your arms bent at the elbows (B). Smoothly straighten your upper limbs, release the bar and repeat, starting again with a jump.
Important Gradually jump lower and lower and apply more and more effort with your hands to take the starting position.

Hang a rubber shock absorber on the horizontal bar, as shown in the photo. Grasp the bar with a reverse grip and place your foot on the shock absorber loop (A). Using the elastic band, pull yourself up (B). Smoothly return to the starting position and repeat.

Experienced

These are regular pull-ups in all sorts of variations. They are worth mastering if you can do 8-10 pull-ups with a straight grip. Ideally, it's a good idea to get your performance up to 25-30 reps of each exercise before moving on to expert classes. The exercises, as usual, are arranged in order of increasing difficulty.

Hang from the bar, grip with your palms towards you. Direct your gaze upward, bend slightly in the thoracic spine (A). Pull yourself up, bending your arms so that your chin rises just above the bar (B). Smoothly return to the starting position and repeat.
Important Regular performance of this exercise is a proven prevention of shoulder joint injuries.

Grip with your palms facing away from you, shoulder-width apart or slightly wider. Hang by straight arms, looking up (A). Bend your elbows and pull yourself up, trying to lift your chin above the bar (B). Return to the starting position under control and repeat.

Hang from the bar using a shoulder-width grip (A). Squeezing your shoulder blades together, pull yourself up and try to touch the horizontal bar with your upper chest (B). Smoothly return to the starting position and repeat.

Grasp the bar with a different grip - the palm of one hand is directed towards you, and the palm of the other is directed away from you. Straighten your arms, bend at the chest and direct your gaze to the horizontal bar (A). Bend your arms and pull yourself up as high as possible (B). Return to starting position and repeat.
Important On each approach, change the position of your hands to create an even load on your back.

Do it yourself

Here's an example of express training on the horizontal bar.

1. If you do nothing else, do this 4 times a week.

2. If you go to the gym, then 2 times are enough as a warm-up before working with weights.

Please note: In the description of the workouts, the designation “MAX” is used, which means “Do as many sets as possible.”

BEGINNING	EXPERIENCED	EXPERT
1.	1. Wide grip pull-ups 4*10	1. Pull-ups with cotton 10*3
2. Jumping pull-ups 5*6–10	2.	2.
3. Hanging knee raises 3*15–20	3. Pull-ups 1–2*MAX	3.
4. Pendulum 2*10–15	4. Knee lift + corner exit 3*MAX	4. One-arm pull-ups with towel 2*MAX
5. Hanging on two hands 2*MAX	5. Hanging interceptions 3*MAX	5. Raising straight legs to the crossbar 3*MAX
	6. Finger pull-ups 2*MAX	6. Compass 3*MAX
		7. One arm hang 2*MAX

Comment: If you are a beginner, you don’t need to come up with anything special, just follow what we offer (Beginner level). If you have been training for a long time, then you have an alternative to the express training we offer at the “Experienced” and “Expert” levels. You can create a program yourself from full list exercises. This is done like this: first do a simple exercise as a special warm-up. Then work on the element that you are trying to master or the performance in which you want to improve (1-2 exercises). After that, do any variation of pull-ups, focusing on endurance. And finish your workout with core and grip exercises.

For experts

Do you feel at home on the horizontal bar? It's time to complicate the program. This block solves several different training problems at once, developing not only strength and endurance, but also the cardiovascular system, as well as coordination.

Hang from the bar using a wide overhand grip (A). Now pull yourself up, simultaneously moving to the left so that your chin is level with your left hand (B). Return to the starting position and repeat on the other side (B). This was 1 repetition.

Hang from the bar using a wide grip (A). Pull up to your left hand (B). Now, without going down, move your body to the right - to your right hand (B). Lower yourself onto straight arms, returning to the starting position. Now try the exercise in reverse order: first to the right hand, and then to the left. For 1 repetition, consider a block of 2 pull-ups: clockwise and counterclockwise.

Hang from the bar using an overhand, shoulder-width grip (A). Pull yourself up powerfully so that you hang in the air for a split second and clap your hands over the bar (B). Quickly return your hands to the bar, return to the starting position and repeat.

Attach the rubber band to your belt and to any fixed support on the floor - a dumbbell, a hook, or ask a friend to step on the shock absorber. Hang from the bar using an underhand grip (A). Bend your arms and pull yourself up, overcoming the resistance of the rubber (B). Smoothly, without letting the shock absorber pull you down, return to the starting position and repeat.

Grab the bar with an underhand grip, shoulder-width apart, and hang with straight arms (A). Bend your arms until right angle between the shoulders and forearms and stay in this position for 2 counts (B). Now pull yourself all the way up and hold at the top for 2 counts (B). Extend your arms to a right angle between your shoulders and forearms and again fix this position for 2 counts (D). Return to the starting position - this is 1 repetition.

Hang from the bar, grasping it with a reverse grip shoulder-width apart. Raise your legs, slightly bent at the knees, until they are parallel to the floor - this is the starting position (A). Bend your elbows and pull yourself up, maintaining the position of your legs (B). Smoothly return to the starting position and repeat.

Wrap the bar with a towel. Grab it with an overhand grip, shoulder-width apart, and hang with straight arms (A). Bend your elbows and lift yourself up so that your chin is above the bar (B). Return to starting position and repeat.
Important The more layers of towels on the bar, the more difficult the exercise will become.

Roll the towel into a tube and throw it over the bar. Grab both ends of the towel and hang with your arms straight (A). Pull yourself up as high as possible (B), return to the starting position and repeat.
Important You can complicate the exercise by using two towels at once - one for each hand.

Grab the bar right hand, as on a reverse grip, and with the left - as on pull-ups with a wide grip (A). Trying to use your right hand mostly, pull yourself up (B). Return to starting position and repeat. Do it required quantity repetitions, rest and change hands.
Important The further away the auxiliary hand is located, the more difficult the exercise will be, and vice versa.

Throw a rolled towel over the bar. With your right hand, grab the bar with a reverse grip, and with your left hand, grab the ends of the towel (A). Trying to use only your right hand, pull yourself up (B). Return to starting position and repeat. Do the required number of repetitions, rest and change hands.

This is perhaps the most difficult pull-up variation. You can begin to attack it only if you master all the exercises described above. Hang from the bar, grasping it with your right hand with a reverse grip. Keep your free hand at your chest or to the side - as you feel comfortable (A). Bend your elbow and pull yourself up (B). Return to the starting position and repeat if you can. After completing the required number of repetitions, rest and change hands.
Important Requires a thorough warm-up!

This exercise not only develops agility, but also improves endurance and can be a great way to increase the metabolic response of a workout. Stand under the bar, feet shoulder-width apart, arms at your sides (A). Squat down with your palms on the floor (B). Jump into a prone position (B). Do one push-up (D). Jump back to the squatting position (D). Jump and, grabbing the bar, pull yourself up (E). Straighten your arms and gently jump to the ground. This was 1 repetition.

Assistive exercises

You will finish every workout with these exercises. The exercises in both blocks are arranged in increasing difficulty.

1. GRIP

This way you will train the muscles of the forearms, increasing the tenacity of your hands. The stronger your fingers are, the more pull-ups and other elements you will be able to do.

Hang from the bar using an overhand grip. The width can be arbitrary - the wider the grip, the more difficult the exercise will be. Now, being careful not to relax the muscles that stabilize the lumbar spine, hang in this position for as long as you can. Don't hold your breath.

Hang from the bar using an overhand grip. The grip width is average, approximately shoulder width or slightly wider. Alternately, for a split second, unclench the right one (A), then left hand(B), remaining hanging by only one arm. Without stopping, grab the horizontal bar for as long as you can.

Stand under the bar so that your gaze is directed along the projectile. If you stand as usual - your gaze is directed across the horizontal bar - at the beginning of the hang you will begin to twist strongly. Grab the bar with one hand and hang gently. Hold your other hand in a way that is comfortable for you - usually it is placed on your belt, taken to the side or pressed to your chest. Stay in this position for as long as you can. After resting, change hands.

Hang from the bar, grasping it with straight arms and an overhand grip. Relax your hand a little so that it is as open as possible, but you do not fall off the bar (A). Now, without bending your elbows, squeeze your hand forcefully, rising slightly upward only due to the force of the hand muscles (B). Gently return to the starting position and repeat.

2. KOR

The involvement of these muscles in pull-ups is not obvious, but try training them with the exercises below and you will progress much faster on the bar.

Hang from the bar with an overhand grip, palms shoulder-width apart. Keep your knees slightly bent in front of you (A). Rounding your lower back, pull your legs towards your chest, bending them at the knees (B). Smoothly return your legs to the starting position and repeat.

Hang from the bar with an overhand grip shoulder-width apart (A). Bend your knees and pull them towards your chest (B). Now slowly - for 3-5 counts - straighten your legs so that they are parallel to the floor (B). Smoothly lower your straight legs, returning to the starting position.

While hanging on the bar, bend your knees slightly (A). With a controlled swing, throw your legs up, trying to lightly touch the bar (B) with the insteps of your feet. Smoothly return your legs to the starting position and repeat.

Place any obstacle like a stool under the crossbar. Hang from the bar with your legs straight to the right of the selected obstacle (A). Bend your knees and pull them towards your shoulders (B). Now straighten them to the left of the obstacle (B). Return to the starting position by performing all movements in reverse order - you will get 1 repetition.
Important: Make sure your upper body remains upright and does not sway from side to side.

Hang from the bar using an overhand grip. Bring your legs together and hold them slightly in front of you (A). In a single stroke in a wide circle, move your legs to the right and up (B), then to the crossbar (C) and then to the left and down (D), after which lower them to the starting position. Repeat the rotation in the other direction - you get 1 repetition.

Hello blog readers. Literally every time you pass by the sports ground, your eye is pleased to watch the athletic boys constantly practicing on the horizontal bars and parallel bars. How great it is that athletic body, healthy image life, today have become fashionable and almost obligatory attributes of a modern person.

I agree that not everyone has the opportunity to visit gyms. However, this does not mean that playing sports, shaping beautiful body, in this case are not available. Because a properly selected training program on the horizontal bar and uneven bars is not less effective, and in some ways, perhaps even more effective, than the indoor iron press.

Of course, if you want to pump up every muscle, then you can’t do without exercise machines that allow you to work on individual groups in isolation. But if the goal is an athletic, fit, moderately pumped body, then it is quite possible to limit yourself to the sports field and study.

Training program

So, the program. The one that I have prepared for you is scheduled for a week and is perfect for both people who already have some training and for beginners. It includes exercises on the horizontal bar, parallel bars, press push-ups, that is, you can do absolutely everything on your own. Considering that bodyweight exercises are strength exercises, they are effective for gaining muscle mass, which you can accelerate and increase with proper, appropriate nutrition, as well as with the use of sports nutritional supplements, such as protein, for example. At the same time, such training is aimed at strength and endurance. In general, there are no cons.

Each training involves performing it in four approaches, each to the maximum. While doing the first 3, try to leave some resource for completing the next ones. Do the last, fourth, until you are completely exhausted.

If your training allows you to do 15 or more repetitions in each approach, then to gain muscle mass you need to add weights. It could even be a bag of sand, or you could hang a dumbbell or barbell plate from your belt or put it in your backpack, if you have one. If your goal is to work on relief, then weights are not needed, and the pace of execution should be extremely intense.

Naturally, for beginners, such a number of repetitions may seem impossible. Therefore, do as many as you can, and also increase the breaks between approaches. But try to work in the same mode: each exercise is performed in 4 approaches. Then you yourself will not notice how the number of your repetitions reaches the limit when additional loads are needed.

Believe me, the effectiveness and benefits of street training are even off the charts!

For my part, I offer you a program for a week, classes in which are supposed to be on Monday, Tuesday, Thursday and Friday, alternating between heavy workload and lighter workload. In principle, specific days are not necessary - the main thing is that you understand the principle and are not lazy. Shall we get started?

Monday

Monday is a hard day. Therefore, I also decided not to relax too much and do a harder lesson that day. As always, we start only after the warm-up.

• The first will be standard, that is, a straight grip, hands shoulder-width apart;
• Next are the parallel bars - push-ups on the chest, that is, the torso is tilted forward a little, about 10 degrees, and in the process we move the elbows to the sides. But in the photo you can see the correct execution of this exercise;

• Again the horizontal bar - pull-ups behind the head, that is, hands about 2 shoulder-width apart, at the top point we touch the crossbar with the back of the head;
• We lie down on the floor and do, hands slightly wider than shoulders;
• Again the horizontal bar, but this time we work on the abs - we raise our legs while hanging;

• The last one is parallel bars, and also on the press. That is, on the uneven bars, we raise our legs - you can do it with straight arms, which is better, you can rest on your forearms.

Tuesday

The lesson will be easy compared to Monday, since the muscles should have time to recover. Otherwise, you will get the effect of catabolism, that is, when you train and train, but muscle mass not only does not increase, but even decreases.

• Let's start with push-ups - place your hands shoulder-width apart;
• We continue with push-ups, only this time spread your arms as wide as possible;
• And the last push-ups for today are with a narrow grip. That is, place your palms on top of each other.

Look at the photo so that the similar position is correct - this is important

• Now lie on your back and raise your legs - we are working on the abs;
• Also, lying on your back, do a bicycle - the movements characteristic of pedaling. By the way, the socks here should also work as if there were actually pedals under your feet - this is the correct execution;

• Let's finish the easy day with simple crunches. Of course, for greater efficiency, I would recommend doing them with lateral turns of the torso, so that the oblique abdominal muscles are also involved

Thursday

After a day of rest, I’m sure you will have enough strength and energy for more workload.

• Let's start with the horizontal bar and work on the biceps - pull-ups with a reverse grip, hands shoulder-width apart;
  We will do push-ups on parallel bars, focusing on the triceps. That is, in the process, the arms are pressed to the body, and even try to tilt the body back a little, for greater effect;

• Let's go back to the crossbar. We will do pull-ups with a reverse grip, that is, the palms are facing you, and the width of the hands is extremely narrow - no more than a fist;
• Let's complicate the push-ups - today the same standard ones, from the floor, with hands shoulder-width apart, but on fists;
• We will pump the abs in the same way on the bar, but today by raising the knees to the shoulders. That is, in essence, reverse crunches hanging;

• Let's finish with the familiar leg raises on the uneven bars from Monday.

Friday

After yesterday's load, it would be logical to conduct an easy lesson, which is what we will do.

• Let's start with standard push-ups, arms width - shoulders;
• The next push-ups are essentially the same, only, firstly, they are already done on the fists, and secondly, the elbows should not leave the body during the process;
• The third push-ups for today are narrow. Place your palms on top of each other so that they form something like a rhombus;
• Press – we perform crunches, but only with torso turns to the sides to pump up the oblique abdominal muscles;
• We also raise our legs while lying down - lower press the same requires attention;
• We end the week with simple crunches all the way.

As you can see, everything is quite doable, and the effectiveness, believe me, is extremely high. Of course, replace basic exercises You won't be able to do it with a barbell on the gym alone. But our goals are somewhat different - we are not chasing the title “Mr. Olympia”, but simply want a beautiful, fit, athletic, moderately pumped, strong body. Finally, watch a relaxing video of training on the uneven bars and horizontal bar. Don't be lazy, get busy. See you soon.

To correct their figure, people use a variety of exercise machines and sports equipment - fortunately, today their choice is simply huge. Moreover, in most cases it is not at all necessary to go to the gym for this: you can purchase this or that device and lose weight, or build muscles with its help, at home. You don’t have to buy anything at all: if there is a man in the house. He will build some types of simulators himself. For example, you can easily make a horizontal bar. But this is a real find for a person who seriously wants to change his figure for the better.

Exercises on the horizontal bar: health benefits

The main technique practiced on the bar is the pull-up. It happens various types and depends on the type of grip, that is, how the hands are fixed on the top of the horizontal bar. Thus, a distinction is made, for example, between a wide grip, when the hands are on the machine at a distance from each other that exceeds that between the shoulders; straight, in which the fingers, and with them the palms, “look” in the direction “away from you”; parallel, carried out on two sports equipment at once, etc. In total, there are seven basic types of grips, each of which has its own advantages over the others.

Depending on how big of a grip you choose, the intensity of the load your back muscles will experience. The quality of the pull-ups themselves on the horizontal bar makes it possible to immediately work out the muscles of the arms, shoulders and chest. It turns out that exercises performed on the bar contribute to the development of all muscle groups at the same time. True, “all”, subject to the above conditions, sounds too loud. In principle, regular pull-ups work primarily on the muscles of the upper body. But even those of the lower part can be involved in the training process without difficulty if you use some tricks: say, strain your legs while doing the exercise, use weights, or hang while pulling your knees to your chest. In general, there would be a desire!

Surely you are interested in more accurate information about which muscles can actually be used when performing exercises on the bar. Well, your curiosity will be satisfied - just read the data below:

• biceps;
• triceps;
• muscles of the forearm;
• brachial muscles, including biceps;
• abdominal muscles;
• pectoral muscles;
• back muscles (latissimus, teres, serratus, trapezius, as well as partially deltoid and rhomboid muscles).

Regular training using a horizontal bar will help you strengthen the listed types of muscles, build muscle mass and even lose weight.

Exercises on the horizontal bar for all muscle groups

Now let's look at the technique of performing some techniques designed to simultaneously work out all muscle groups, which were briefly mentioned earlier.

• Hanging with body twists. When performing this technique, your arms should remain straight, but you will have to not just hang or pull yourself up on the bar, but intensively rotate your own body, either to the right or to the right. left side. This is very effective exercise for a slim waist, since the main load here falls on the abdominal muscles, although everyone else is also involved in the training process. The main thing is to make as many turns as possible.
• Hanging on straight arms with simultaneous leg lifts. In this exercise, you are required to raise your legs to such a distance from the floor that they form an angle of approximately 45? with the body. It is very advisable to try to keep your legs together. This will also allow you to use muscles called adductors.
• Pull-ups with knees bent. Hang while keeping your arms straight, and then bend your knees so that your shins are parallel to the floor. Now do pull-ups on the horizontal bar. The position of the legs relative to each other is allowed to be changed periodically during the exercise. If you feel tension in the back of your thighs and gluteal region, then you are doing everything right.

Exercises on the horizontal bar for the pectoral muscles

To pump up your chest muscles while practicing on the bar, you must firstly give preference to a narrow grip. This is the main condition for the fact that the colossal load during training will be placed on the pectoral muscles. The grip is called narrow when the hands are located on the bar at a distance much smaller than the segment separating the shoulders. You can also use a medium reverse grip: your hands are fixed on the horizontal bar at shoulder width, your fingers and palms “look” in the direction “away from you”. Perform pull-ups evenly. Do about 10 repetitions for 1 approach. In total, it is advisable to carry out about five such approaches at a time.

Another effective exercise for training pectoral muscles consists of pulling up, in which the crossbar is behind the head. Here you should use a straight grip. The number of repetitions is not limited.

Exercises on the horizontal bar for the back muscles

IN in this case everything is much more systematized. Exercises for working the back muscles on the bar are divided according to the type of segment of the specified body part being trained.

To create a load on the latissimus dorsi, you should perform wide-grip pull-ups to the chest. There should be an average of about 70 cm between the hands on the horizontal bar.

To develop and strengthen the rest spinal muscles, namely the deltoid, diamond and serratus, it is necessary to practice pull-ups with a narrow straight grip. You already know what it is.

Each of the described techniques must be performed the maximum number of times.

Shoulder bar exercises

In order to strengthen this part of the body, more precisely - muscle tissue, located in the specified area, it is worth paying attention to two main sports techniques.

First - deep straight arm pull-ups. Here it is advisable to stick to a narrow grip. When you hang, be sure to arch your back more, and only then do stretches. Each time the bar should be at the level of your lower chest.

Second - lifting the body over the horizontal bar. Your hands should be down. This exercise can only be performed by experienced athletes.

Exercises on the horizontal bar for arms

We will also consider several specific exercises in this section.

Reception "Kolobok". Using an overhand grip, pull up on the bar. Both upper limbs are involved in the exercise. At the same time as you rise on the horizontal bar, pull your knees to your chest. Having grouped yourself in this way, hang longer on the sports equipment. There may be several approaches.

Pull-ups. Place your hands on the horizontal bar so that the gap between them is narrower than the distance separating your shoulders from each other. One palm faces “towards you”, the other is directed “away”. Tighten your body and lift it with a jerk. As a result, the chin should fly above the bar. Number of repetitions: up to 10.