A set of effective exercises on the uneven bars. Exercises on uneven bars for beginners Exercises on uneven bars for girls gymnastics

Video: Push-ups on the uneven bars for girls

Push-ups on the uneven bars for girls: technique

Push-ups on the uneven bars for girls: muscles

Almost everyone has seen how push-ups are performed on the uneven bars. This element, for example, is included in standard army gymnastics. However, you should not try to blindly repeat what you saw from the TV screen, because you can not take into account many of the subtleties of doing this exercise that is useful for the figure.

Similar exercises are recommended for intermediate or advanced levels. And in order for push-ups to work correctly, you need to know which muscle groups are being trained, what is the starting position, how to move correctly.

What muscles work when push-ups on the uneven bars

Most of all with this exercise, the action of the rotational shoulder cuff is noticeable. However, other muscles also work: the rhomboid, serratus anterior and pectoralis minor muscles, the lower bundle of the trapezius muscle. The stomach and back are tense, that is, their muscles: pectoralis major muscle, pectoralis minor muscle, coracobrachialis muscle, latissimus dorsi muscle, large round muscle. Naturally, the muscles of the arms also work, since the whole body is supported on them in the hang. These are the triceps and the ulnar muscle.

Push-ups technique for girls

It is necessary to choose the bars so that the distance between them is wider than the shoulders and hips. This requirement is more safety than exercise. You need to lean on these bars with your hands. If necessary, then make an exit on them by force. The arms should be fully extended, the chest should be straightened, and the torso should be slightly tilted forward.

Now try to bend your arms so as to feel tension in them and in the pectoral muscles. Movements are controlled precisely by this muscle group. Return to the starting position by straightening your arms and lifting your weight on them. Then repeat.

In this case, you can not raise the shoulder blades and shoulders, reduce the shoulders. The chest should be straightened. When lifting on the uneven bars, an exhalation is made.

If you are so tired that you can break off the bars, then try to make a jump, landing directly between them, so as not to damage the collarbone and not to pull the muscles. Sometimes it makes sense to hone the dismount from the projectile before starting to master the exercise, so as not to think about how to do it.

Number of repetitions and approaches

If the exercise is not given, then the number of repetitions can be very small. Overload must not be allowed. It is better to do fewer repetitions than to go into the buildup using momentum.

Many women and girls dream of having a straight posture, a flat tummy and toned buttocks. To fulfill all these dreams, special exercises for girls on the horizontal bar and uneven bars will help us.

Not only do exercises on the horizontal bar help us correct figure flaws, they are also a preventive measure against various diseases of the spine, and also increase the elasticity and tone of the pectoral muscles. So, ladies, let's go to the sports grounds!

So, the first exercise will be an excellent warm-up. It is an ordinary hang on the horizontal bar. We grab the horizontal bar, a kind of grip that is convenient for ourselves. And we hang like this for about 10-15 seconds (and so 5 approaches).
Further exercises for the tone of the chest muscles: grab the horizontal bar. We place our hands shoulder-width apart. And we rise, trying to pull ourselves up with our chin to the crossbar. Having risen as much as possible, we linger for 2-3 seconds.

Gradually increase the number of repetitions, remembering to listen to your body. Then slowly lower to the ground. You should never jump sharply from the horizontal bar to the ground, as this can harm the spine!

Exercise for the abdominal muscles: grab the horizontal bar. We place our hands shoulder-width apart. Stretch straight legs forward and begin to raise them. It is usually recommended to start with 8 times per approach (we perform 3 approaches in total). But over time, it is necessary to increase the number of times in one approach. Also a great exercise for a strong press is a bent leg raise.

It is advisable to lift so high that the knees touch the chest (the number of approaches depends on your capabilities). Then you can pull your knees alternately in opposite directions (with the right knee we stretch to the left chest and vice versa).

An excellent prevention of osteochondrosis and scoliosis are deflections in the lower back on the horizontal bar. To do this, you need to hang on the horizontal bar and bend as much as possible in the lower back. In this exercise, the muscles of the buttocks, lower back and outer surface of the thighs are actively involved. Also, thanks to this warm-up, we stretch the abdominal muscles.

There are many more different sets of exercises for girls on the horizontal bar and uneven bars, so that everyone can choose a workout for their liking and strength. Of course, the implementation of these exercises for greater efficiency, should be in combination with a healthy diet, running or walking. And, of course, before starting any workout, be sure to consult a doctor!

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Common strength exercises on parallel bars include push-ups and perhaps holding the angle bar in support. Artistic gymnastics offers many exercises on the uneven bars, which are mostly quite difficult, but there are basic movements that allow everyone to train on this sports equipment.

Projectile features

Gymnastic bars are suitable for everyone - young children, teenagers, adults, because the load is solely due to their own weight, and the hands must be trained in relation to body size.
If we are talking about comfortable and useful gymnastics, the width of the bars should correspond to the age, which means that you will either have to make them for a specific person, or just practice on gymnastic bars, because their width is adjustable. The distance between the parallel bars should be a few centimeters wider than the shoulders, a larger distance can be traumatic, and a smaller one will overload one muscle group, namely the triceps. So adjust the gymnastic bars so that it is comfortable, you need to tighten so that they do not wobble or sway.

To avoid injury, you need to warm up, during exercises you need to load evenly all the muscles that can work in a particular exercise. Bars are not a horizontal bar, complex work is important here, and not pumping a specific muscle.

muscle training

Introducing exercises that train certain priority muscle groups:

Follow the basic safety rules - do not stretch your muscles too much during push-ups, do not attach weights to your belt, it is better to do the exercises more slowly, the effect will be the same as from the load, and keep in mind that classes on the uneven bars load the heart, dose the load depending on the possibilities organism.

Exercise every day, slowly increasing the load, and the muscles will become not only strong, but also embossed. Great results in training on apparatuses can be achieved only by doing gymnastic rings.

Exercises

It is useful for every athlete to learn not only static exercises that increase muscle mass, but also dynamic movements, which are the basis for further development in gymnastics. Try to train with a real gymnast coach in a gym where the floor is covered with mats, as training without experience can cause injury, especially for dynamic exercises.

In addition to exercises on the horizontal bar, exercises using parallel bars will provide you with excellent physical shape and inflated muscles of the press, back, arms and forearms.

The effect will be especially noticeable if you train in a complex way. The global advantages of both activities are that in order to carry them out, you don’t need to purchase a gym membership and buy expensive equipment at all, it will be enough to go out into the yard equipped with a sports ground with all the necessary equipment and have a mad desire to bring yourself into the desired shape .

Women's complex of exercises on uneven bars

Using the bars, the girl can pump up her chest and arms.

Going into more detail, the focus is on:

• pectoralis major;
• elbow muscles;
• large and small round muscles;
• latissimus dorsi;
• rhomboid muscles.

Remember that by training on the uneven bars, you will not find pumped up biceps, a set of exercises on the horizontal bar can help you with this.

In order for the emphasis to be on the triceps or chest muscle during the exercises, some modification of the technique will have to be made.

If you want to train the chest, the hands during the exercise should be as far away from the chest as you bend them. At the same time, the body leans forward strongly.

If the main goal is a strong triceps, bring your arms as close to your body as possible as you lower them. You do not need to bend forward, the position should remain vertical.

Execution technique

Women's uneven bars training is very similar to men's, only the number of repetitions differs. Before you start, you need to thoroughly warm up and do a warm-up. This will protect against possible injuries such as sprains and sprains.

The projectile should be somewhat wider than your shoulders, its surface should be flat, otherwise swinging can eventually provoke scoliosis.

We grab the parallel bars with both hands, rise up (with the help of a jump or a footstool), and then go down, bending our elbows. The degree of the elbow bend should be no more than ninety degrees, and even less is better. The amplitude must be full to the limit, but if you are a beginner in this business, it can be reduced, while adhering to the degree.

It is forbidden to do the following:

• jerks;
• loosening.

Extending your arms, exhale, and in the bend, inhale.

The main activity available to you on the uneven bars is push-ups, but if you want to diversify your workout, try massing with extra weight attached to your belt. The technique in this case is similar, but this should be done no more than twice a week.

Training plan

The exercise program using the horizontal bar and bars is calculated for 4 training days according to the following scheme:

• 2 classes in a row (light and heavy);
• rest;
• 2 workouts;
• 2 days recovery.

For example, train on Mondays, Tuesdays, Thursdays and Fridays, and rest on Wednesday, Saturday and Sunday.

In any lesson, it is desirable to do 4 sets. The number of repetitions, as well as the time to rest, is set based on fatigue and fitness level.

The first complex (heavy):

1. Pull-ups with a direct grip on the bar, hands are shoulder-width apart.
2. Push-ups on the uneven bars with an emphasis on the muscles of the chest.
3. Pull-ups to the chest (wide grip).
4. Push-ups from the floor, between the hands the distance is slightly more than the width of the shoulders.
5. Raising the legs on the crossbar (hanging).
6. Hanging leg raises (bars).

The second complex (easy):

1. Bench press from the floor, hands are shoulder width apart.
2. Push-ups from the floor, arms wider than shoulders.
3. Push-ups from the floor, hands are near.
4. Twisting on the press (position on the back).

The third complex (heavy):

1. Pull-ups (reverse), arms shoulder-width apart.
2. Triceps press.
3. Pull-ups (narrow reverse).
4. Press from the floor.
5. Hanging leg raises (horizontal bar).
6. Hanging leg raises (bars).

Fourth complex (easy):

1. Press from the floor (hands shoulder width apart).
2. Push-ups on fists.
3. Push-ups, arms close.
4. Twisting (back).
5. Twisting obliquely.

Rules for conducting classes

Bars, like any sports equipment, require strict adherence to certain established rules for exercising on them. These rules are quite simple, but important.

The movements carried out while on the uneven bars must be smooth. If you do push-ups, you need to go down smoothly, and if you swing the press, gently lower your legs, and raise them in the same way.

There will be absolutely no benefit to you from making jerks, but only the risk of getting a sprain or some other kind of damage. If you are doing push-ups, use parallel or angled shells for this purpose.

The latter are more versatile, since they can be used to control the width of the grip. To train the pectoral muscles, do not spread your elbows too wide, an angle of forty-five degrees is sufficient for a comfortable and optimal load for your body.

When lowering the body, do not sit very deep, it should be comfortable. Some athletes tend to extend their arms more strongly, which is fraught with further possible joint inflammation. Just gently straighten your arms, otherwise there will be a risk of damage to the biceps when overbending.

Advantages and disadvantages

The process of exercising on the uneven bars has both its pros and cons.

If we consider the shortcomings, we can highlight the following:

1. Injury hazard. When using this equipment, never forget about safety. Remember that falling from a projectile can cause harm to yourself, and injuries can be quite serious. Difficult exercises are best done with insurance.
2. Complexity. Real professionals come to great success, correctly doing absolutely all the movements during the lesson. For beginners, the effect becomes available far from instantly.
3. The largest number of full-fledged shells is located on the street.

Obvious advantages:

1. Great efficiency with respect to technique.
2. action in the complex. When performing almost every exercise, the stabilization muscles are also involved.
3. Easy access. Inventory can be found on a huge number of sites.
4. Classes can be performed without having a high level of training.

Contraindications:

1. Most importantly, do not make any jerks.
2. Apply effort and resist the inertial force, practice cleanly and with maximum concentration.
3. No need to slouch, straighten your chest, and keep your shoulder blades in a lower position.
4. When performing the exercise, focus on the muscle receiving the load.
5. As you lift your body up, exhale, so you can balance the heartbeat and shortness of breath.
6. It’s not worth downloading the press on the uneven bars if you have a rather large body weight and at the same time have never worked on this projectile before. This is fraught with injury.
7. No need to train with pain in the elbows or wrists, you should first recover, and only then start exercising.
8. If you can’t do push-ups, you don’t need to continue through force. First you need to strengthen your arms, this will help with more laborious exercises.

Exercise number 1 on the uneven bars -. You can do them in various ways. According to the classics, you should take the emphasis with straight arms on the surface of the bars. To do this, you can either jump or take the help of a coach. Then you should bend your knees, take your shins back and bend your arms at the elbows. Further, without changing the position of the legs, you should straighten your arms again. This is one repeat. In total, they need to be taken 10. It is not so easy to do this, especially for a girl. Therefore, after each push-up, it is allowed to touch the floor with your feet or use a safety bench. Also, during push-ups, a diligent athlete at first can hold the legs of a coach, helping from below to make a rise to straightened arms, without touching the floor.

Photo by Natalia Grishko

You can also do push-ups, fully seated astride the uneven bars. This, of course, is about a street structure, on which you can go into a straight bar with your feet and hands resting on the surface of the bars. Such a plank and push-ups will create a load on all major muscle groups, and in addition, they will require good balance skills.

Advice. When training on the uneven bars, use special sports gloves to protect your palms from calluses.

Push ups- the main, but not the only exercise that can be performed using bars. Also popular with the use of this sports equipment is the complex for the press. This includes the following exercises:

1. Lifting the legs bent at the knees to the chest. It is performed with elbows on the bars. In the initial position, the legs are straight, along with the upper half of the body are perpendicular to the floor. Next, the legs must be bent at the knees and pulled to the chest, after which smoothly, without jerking, return to the starting position. The number of repetitions of the exercise is 10 times in 3 sets.

Photo by Natalia Grishko

Photo by Natalia Grishko

Photo by Natalia Grishko

On ordinary long street bars, you can swing the press while sitting on them. In this case, the buttocks must be placed on one pole, and securely hooked on the second with your feet. From this position, slowly move the body back and then lift it up. In addition to training the press, this exercise perfectly develops a sense of balance. The number of repetitions of the exercise is 10 times in 3 sets.

Photo by Natalia Grishko

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