Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain

The training program, which is held on the horizontal bar and parallel bars, is designed to strengthen the muscles of the arms, chest and back. But these same exercises have a beneficial effect on the general tone of the body, improve the functioning of the heart, respiratory system, and endurance.

Contrary to popular belief, training on the uneven bars is necessary not only for boys, but also for girls – this will help to look feminine, maintain a toned figure at any age.

Rules and recommendations for classes on horizontal bars and uneven bars

The horizontal bar and the bars provide an excellent opportunity to develop the muscles of the arms, chest and back, increase overall tone and drive off excess fat. It is not necessary to engage under the guidance of a coach. You can choose the program yourself.

For maximum efficiency, a few simple rules should be adopted:

  • training should be regular – only then do they give a result;
  • you should not overload your body – it is much more useful to perform a constant load every workout;
  • optimal load is determined by trial and error. The field of exercises should remain a feeling of tiredness, but not so strong as to interfere with the next time;
  • the rate of exercise should be individual, even if classes occur in a group;
  • group classes are useful to have additional motivation, but it is important to choose a group that is suitable for the level of training;
    Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain
  • the main criterion for choosing a set of exercises is the level of training, for most girls it is low;
  • the second criterion is the compliance with the chosen goal (muscle growth, the fight against excess weight, maintaining overall tone, etc.)

Is it possible to pump on the horizontal bar and uneven bars

It is possible, and it is very effective. In the process, mice have to raise their own body weight, and this is a rather big load. If the exercises began to be carried out too easily, you can increase the number of approaches, change the height of the bars or use special weighting materials – they are put on your legs and increase body weight.

Exercises on bars and horizontal bars are available to almost everyone.

The results will be different – it all depends on the frequency of training, features of the regime and natural data, but they will certainly be. Therefore, if the goal is to build up, then it will be achieved with due diligence.

In addition, training on the parallel bars improves the tone of not only the muscles of the upper body, but also the press, back and partly the legs (for them you can perform additional exercises, they will be discussed later), so regular exercises on the horizontal bar will help to harmoniously develop the body.

Advantages and disadvantages of training on the horizontal bar and uneven bars

The horizontal bar remains very popular among sports enthusiasts. Recently, a separate direction of performing tricks on the horizontal bar and uneven bars has emerged. This is due to its availability – you can find the crossbar in any yard, and if you do not want to go out, you can put the horizontal bar at home, fixing the doors in the opening.

Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain

The bars are somewhat more complicated, but they can also be found in parks or sports fields. You do not need to buy additional equipment, so training on bars and a horizontal bar practically does not require financial costs. The second advantage is the simplicity and simultaneous variety of exercises on the horizontal bar.

You can choose the program yourself, without consulting a trainer, while harmoniously developing the entire musculature of the body. Classes on the bars are safe – a person is more likely to not be able to do the exercise at all than to do it wrong and get injured, so such exercises can be recommended to beginners.

But in addition to advantages, there are also disadvantages that are directly related to advantages. You can work out in the yard only in good weather, and in winter and in the rain you will have to spend money on the gym or refuse to train.

Exercises are quite difficult for beginners.

If we are talking about girls, then among them there are a lot of those who will not be able to perform the exercises the first time, and this pushes away from such activities, destroys motivation. If classes take place in a group, then people with poor preparation are in the tail, it is most difficult for them to do, and they leave the group. But this disadvantage is possessed by any group exercises.

Types of Grips

Among athletes, there is often a debate about how to stay on the horizontal bar. In fact, the correct grip does not exist – all possible options are necessary and useful, but the load is distributed in different ways.

Types of grips for the horizontal bar:

  • Straight – both hands are turned with fingers from the face of the athlete. The load on the muscles of the forearm is reduced.
    Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain
  • Reverse – hands are turned with fingers to the face of the athlete. The load on the muscles of the forearm increases.
  • Opposite – one hand holds a direct grip, the other – the opposite. The result is an uneven load on the forearm. Be sure to change hands.
  • Narrow – the distance between the arms is less than the width of the shoulders. It can be direct, reverse or opposite. Increases the load on the muscles of the shoulder.
  • Parallel – arms shoulder width apart. The load falls on the hands, shoulder girdle, back and chest.
  • Wide – arms wider than shoulders. The main load falls on the back, chest and shoulder girdle.
  • Lock – hands are locked in a lock around the crossbar.

For the bars, only a direct grip is possible – in another combination it is impossible to perform exercises on them. The distance between the bars can be changed by adjusting the complexity of the exercises.

Mode and frequency of classes

The training program on the horizontal bar and uneven bars is effective only when the rules are followed.

The structure of each lesson looks like this:

  • warm-up with an emphasis on the shoulder girdle and joints of the hands;
    Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain
  • performing exercises in several approaches;
  • between approaches – exercises for other muscle groups;
  • after the complex – breathing exercises.

You can add muscle stretching exercises to the complex. Beginners can be limited to one approach, and add the rest if possible. The frequency of training depends on the goal.

To build muscle mass, you should do it according to the 1 + 1 scheme, i.e. 1 day – active loads, the next – rest.

During rest, active muscle tissue growth occurs. Then you can complicate the scheme by doing several training days in a row. To maintain tone, daily exercises of low intensity are important. They will not add mus
cle mass, but will allow you to maintain a fit shape.

Common mistakes

In the exercises on the horizontal bar there are difficulties that need to be taken into account in the classroom.

The table contains common errors and rules that will help to avoid them:

Correct execution Mistakes
Breath Inhale in the starting position, exhale – at the time of the greatest load Arbitrary breathing. Athlete gets tired faster, performs fewer approaches
Hand movements Smooth, elbows do not extend fully Sharp movements and full extension of the elbows increase the risk of injury
Muscle movements not involved in the exercise The neck is completely relaxed, legs and abs tighten only when the exercise technique requires it The tension of the “extra” muscles reduces the effectiveness of the main load
Use of weights Weights are used only by experienced athletes Too early transition to weight training increases the risk of injury, accelerates fatigue

Women’s complex exercises on the horizontal bar and parallel bars

The training program on the horizontal bar and uneven bars for girls has no fundamental differences from men. The main difference is that girls are usually less trained, and they have to start classes with small loads and light exercises that boys perform back in school. But over time, girls achieve results no worse than boys.

Warm up

Training must begin with a warm-up – it allows you to prepare your muscles, circulatory and respiratory system for active work, reduces the likelihood of injuries. The duration of the warm-up is 5-10 minutes. It includes exercises for the neck, shoulder girdle, hands, lower back and legs.

Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain

Particular attention should be paid to the arms and shoulder girdle, and to include in the warm-up rotation in the shoulders, including in the opposite sides, the warm-up of the wrist joints and elbows.

Chest exercises

Exercises for the muscles of the chest and back can increase the strength of the hands, create a muscle relief. Contrary to popular belief, the inflated muscles of the shoulder girdle will not make the chest beautiful and neat – there are no muscles in the mammary gland, so it will look the same as before training. Significantly improve the appearance only with a small breast (1-2 size).

For the development of chest muscles on the horizontal bar pull-ups are performed with a reverse and wide grip, the number of approaches depends on the degree of preparation. On the uneven bars for the same purpose, do different types of push-ups – corner, chest style, diagonal and others.

Exercises for the abs

The program of intensive training on the horizontal bar and parallel bars includes exercises for the harmonious development of the whole body.

Performing exercises on the press on such shells is associated with great efforts of the abdominal muscles – it is more difficult to perform them than the usual flexion-extension of the body on the floor, the press works more intensively, and the result is more noticeable.

On the horizontal bar and parallel bars, similar exercises are performed on the press – lifting the knees, and then – straight legs, twisting, lifting the toes to the shoulders. Knowing your own body and an adequate assessment of the level of fitness will help to dose the load.

Stretching

Stretching is needed to relieve muscle tension after exercise. It is performed at a calm pace, which makes it possible to restore breathing after exercise. Also, the girls have the belief that if you do the stretching, then the muscles will not grow too fast, form a relief, but will not be too voluminous, they will retain a feminine look.

Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain

The main stretching exercises are stretching the straight arm to the opposite shoulder and putting the arm bent at the elbow over the head. With your free hand you need to pull your hand to the body in the first case and down in the second. Stretching exercises must be done very carefully so as not to damage the ligaments and joints.

Training plan

The training program on the horizontal bar and uneven bars is made individually for each student. For a beginner, the best option is classes every evening to maintain shape or according to the 1 + 1 scheme for building mass. The plan of each lesson should include a warm-up, 3 exercises on the horizontal bar or uneven bars, stretching and breathing recovery.

Before you make a training plan, you need to determine the goal and choose the exercises that will correspond to it. If the task is to maintain athletic shape, then it is better to take 3 exercises for different muscle groups (chest, arms, abs) and perform the same complex every day.

If the goal is to gain muscle mass, then you should choose 3 exercises for each muscle group and alternate them (arm day, chest day, press day). Exercises on the horizontal bar and uneven bars are conveniently divided on different days. If the training plan is drawn up correctly, then the result becomes visible within a month, even for those who do not shine with physical fitness.

Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain

The main thing is the regularity of classes and the correct implementation of exercises . If the result is not satisfactory, then the lesson plan can and should be changed, adapting to individual characteristics. As an example, you can find ready-made training plans on the network, but you need to be prepared for the fact that they can be suitable for someone, and someone will have to modify them.

The best horizontal bar exercises for girls

It is better for girls to start classes with fairly simple exercises – this will help to adapt to physical activity, improve the overall tone of the body. Even if a girl cannot or does not want to build up her relief, classes on the horizontal bar will have a beneficial effect on her physical form, allow her to remove extra pounds and create an ideal fit figure.

Vis

Vis is the simplest exercise that can be done on the horizontal bar. On the uneven bars.

Hanging on th
e horizontal bar:

  • the horizontal bar should be slightly higher than the height of the athlete with his arms raised (so that he does not reach the floor in the hang);
  • correct grip – parallel or slightly wider than parallel;
  • legs can be straightened or bent at the knees, elbows should be straightened (the only exercise on the horizontal bar with straight elbows), head tilted forward;
  • the body relaxes and is in this position for 3-4 minutes.
    Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain

Vis is great as an initial exercise. The main task of the vis is to relax the muscles of the back, neck and arms, to straighten the spine. This helps to cope with the consequences of both a sedentary lifestyle and excessive power loads.

Kneeling to the chest

This abs exercise is great for beginners. It is performed on the horizontal bar and uneven bars.

Technique of execution on the horizontal bar:

  • starting position – vis with slightly bent elbows;
  • the legs are bent at the knees, brought together, in this position they rise to the level of the chest;
  • return to starting position.

All movements are performed smoothly, especially returning to the vis. At the initial stages of training, it will be difficult to raise your legs to the desired height, but you need to try to raise your knees as close as possible to the correct position. Over time, it will turn out to complete the exercise correctly. The most common mistake is trying to raise your legs with a sharp movement.

This is less effective than smooth lifts, and creates a risk of damage to the elbows. On the uneven bars, the initial position looks like this – the arms support the body over the projectile, the elbows are slightly bent. Performing exercises on the press on the bars is somewhat easier, but the load on the hands is higher.

Hanging legs

Starting position – hanging on the crossbar, as in the previous exercise. You need to complete the climb in several stages, especially for beginners.

Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain

Sequencing:

  • vis (starting position);
  • raising the knees to the chest;
  • straightening the legs so that the feet are above the crossbar (be sure to raise the pelvis);
  • return to the starting position (possible through knees bent at the chest).

Exercise develops abs and muscles in the thigh, buttocks, and back. On uneven bars performed by experienced athletes.

Twisting in the Hang

Twisting is done upside down. To do this, hold on to the crossbar with your knees and perform flexion and extension of the body. Exercise can be performed after raising the legs in the hanging (reverse twisting) is mastered.

A corner

Another press exercise. It is carried out in a hang on a crossbeam. From this position you need to raise the straight legs to a horizontal position so that they form a right angle with the body (hence the name of the exercise). In this position, you need to linger for 10-15 seconds or more if endurance is training. It is carried out on a horizontal bar and bars.

Australian pullups

This is a simplified version of pulling up on the bar. The crossbar is installed lower than usual, and in the initial position the body is horizontal or at an angle and touches the heels of the floor. When doing pull-ups, you need to pull your shoulders to the crossbar, the face should be above it.

Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain
The training program on the horizontal bar and bars for girls.

At the same time, hands do not lift the entire body weight, but only part of it. Over time, you need to raise the bar higher, gradually moving from Australian pull-ups to classic ones.

Training program on the horizontal bar and parallel bars for beginners

The training program on the horizontal bar and parallel bars for beginners includes simplified exercises. You need to start small – with the execution of hanging daily, so that at least 30 minutes spent in a hanging position are accumulated in a week. This will relax the spine and back muscles, reduce the risk of further injury.

Then you can move on to the pull-ups. If a person cannot do this on his own, you can start with the Australian version or ask another person to insure. Exercises for the press are performed in the following order – knees pulling up, legs and legs lifting, twisting. At first, it is advisable that the student be insured.

The daily beginner complex can consist of hanging, pulling up and lifting the knees.

Even an incompletely performed exercise strengthens the muscles and brings closer the day when the exercises will be performed correctly, and it will be fashionable to move to more complex ones.

Training program on the horizontal bar and parallel bars for mass

Intensive exercise is needed to build muscle. You should think about it when training can be called medium or high. A set of exercises is developed for each segment that needs to be pumped.

Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain

During the exercise, exercises are performed for 1-2 segments and the press. The more approaches, the better, and the duration of each approach should be no more than 8 times. The training scheme is 1 + 1, then 2 + 1 and so on. It is permissible to work with weighting materials for limbs and torso.

Training program on the horizontal bar and uneven bars

The development of muscle relief is an activity for those who have accumulated the desired muscle mass. It requires not only correctly selected loads, but also a diet, which is called drying. The selection of exercises is aimed at developing the desired muscle groups.

Training program on the horizontal bar and parallel bars for strength

Pull-ups are an opportunity to work out volume and relief at the same time. To achieve this, it is necessary to combine intense loads with isolating exercises (on the relief). The program is compiled by analogy with the mass training – each training session is dedicated to a specific area of the body, strength exercises, isolating exercises and press are performed.

Contraindications to classes

The main contrai
ndication to classes on the horizontal bar and parallel bars is injuries to the hands and shoulder girdle (joints, bones, ligaments, muscles). It is impossible to do the exercises correctly, and damaging an already injured area is very easy. With regard to diseases of the spine, then they should consult a doctor.

General recommendations in this case:

  • scoliosis – classes are allowed and useful;
    Training program on the horizontal bar and uneven bars for girls on strength, relief, muscle mass gain
  • kyphosis – only a direct grip, preferably a burden;
  • lordosis – contractions of a back are contraindicated;
  • osteochondrosis – feasible training, only a smooth descent from the horizontal bar;
  • intervertebral hernia – an absolute contraindication;
  • The consequences of a spinal fracture are usually a contraindication.

Caution should be exercised in diseases of the bones, vessels of the brain and intercostal neuralgia. The training program on the horizontal bar or uneven bars can be selected at any level of fitness. For beginners, you can start with vis, and experienced athletes can choose for themselves a complex set of exercises that work out individual muscle bundles.

Bars Exercise Video

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