To have a beautiful muscular body, it is not at all necessary to go to the gym.. Relief torso and muscle strength can be developed on just two simple sports equipment - a horizontal bar and uneven bars, which are available to everyone. You can always work out in the fresh air - on the sports ground or school stadium. Exercises on the horizontal bar and uneven bars are a great alternative to a stuffy gym, especially in the warm season..

Exercises on the horizontal bar and parallel bars for beginners A set of physical exercises of varying complexity, performed on ordinary horizontal bars and parallel bars, is the basis in the process of building strength, endurance and beauty. Any beginner must raise their level of physical fitness and strengthen the ligaments in order to continue to be able to perform more complex strength exercises.. And without a foundation, it will be almost impossible to do this..

Each workout begins with a warm-up, which is a mandatory requirement before doing exercises on sports equipment.. You must first thoroughly warm up all the muscles. After warming up, you can already move on to pull-ups or push-ups on horizontal bars and uneven bars.

Before embarking on a more serious training program, beginners need to learn simple pull-ups on the horizontal bar.. This is one of the universal exercises that develops a large number of muscles.. Moreover, lifting your weight is not so easy..

A set of exercises on the horizontal bar and uneven bars for beginners is quite simple.. It should be performed three times a week, every other day to give the muscles a rest.. At first, you should not get carried away, as at first the body will hurt a lot.. You should learn to pull yourself up with a direct grip, when the hands are slightly wider than shoulder width..

First, free hanging is done for a while. This exercise develops endurance, trains muscles, stretches tendons.. Then you can already proceed to incomplete pull-ups.. At the same time, from the hanging position, you need to reach up without jerking. The end result is to raise the chin above the bar. When you have already managed to overcome the crossbar, you can begin to gradually increase the number of pull-ups..

Push-ups on the uneven bars are a classic of the school curriculum and a basic exercise for triceps.. When doing push-ups, you need to try not to sway and follow the rule of breathing: inhale to lower, exhale to rise. At first, these exercises should be performed in 3-4 sets of 5-10 pull-ups or push-ups.. In the future, you can increase the number of approaches.

Exercises on the horizontal bar and uneven bars for reliefExercises on shells develop well almost all muscle groups, as work with their own weight is carried out. Performing exercises on the horizontal bar and bars for relief, you can achieve a significant development of the muscles of the shoulder girdle, biceps, back muscles and pectoral muscles. The technique for performing these exercises is simple and accessible to everyone.. In this case, you must follow a few simple rules:.

The first rule is to warm up the muscles well to avoid injury.;

The second rule is not to make sudden movements and perform all exercises due to muscle strength, not inertia.;

The third rule is to carefully monitor the execution technique, since during training the joints experience a lot of stress and, if performed incorrectly, can be injured..

Each exercise on sports equipment for relief should be performed at least 10 approaches, rest no more than two minutes and preferably on the legs, change grips and girths more often. To get a greater effect, each workout should end with exercises for the press..

Classes on shells are a classic and simple way of strength training.. Therefore, even experienced athletes do not neglect them.. It is better to perform pull-ups and push-ups at the beginning of the workout, then the back muscles and biceps will get tired, and it will be difficult to perform these exercises correctly..

Exercises on the horizontal bar and parallel bars for mass A large muscle mass can be gained not only with the help of a barbell, but also by performing exercises on the horizontal bar and uneven bars for mass. The main thing is to train properly.. You can do a significant number of approaches, but in order to begin to grow muscle mass, you need to deal with additional weight..

Additional weight can be a backpack filled with barbell pancakes, bricks or dumbbells tied to a belt.. That is, anything that has weight and comfortably rests on the body.. It is important that exercises on the horizontal bar and parallel bars for mass are performed regularly, every other day.. The day of the break is needed in order for the muscles to rest, since it is at this time that their growth occurs..

Each new exercise on the projectile should be performed in 3-4 sets, doing about ten repetitions in each set.. Over time, you can increase the number of repetitions in the approach to fifteen.. During pull-ups on the horizontal bar, do not forget about changing grips.. The fact is that when pulling up with the upper grip, the triceps mainly work, and the biceps with the lower grip..

By changing grips, you can achieve the work of more muscles. Exercises on the uneven bars also contribute to the development of the muscles of the back, pectoral muscles and triceps and a set of muscle mass..

Bars and bars are an excellent tool for developing muscle mass of the whole body.. However, when doing exercises on sports equipment, you should not forget about a balanced diet, eat more protein-containing foods, as well as vegetables and fruits..

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