To have a good muscular body is not necessary to attend the gym. The relief torso and muscle strength can only be developed on two simple sporting projectiles - a bar and bars that are accessible to everyone.
You can always work outdoors - at a sports ground or at a school stadium. Exercises on the bar and the bar is a great alternative to a stuffy gym, especially in the warmer months of the year.
The complex of physical exercises of various complexity, performed on ordinary bars and bars, is the basis for the formation of strength, endurance and beauty. Any newcomer is obliged to raise his level of physical fitness and strengthen connections, in order to be able to continue to perform more complex exercises. And without a basis, it will be practically impossible to do this.
Each workout begins with a warm-up, which is a must-have requirement before exercising on sports equipment. You must first thoroughly warm up all the muscles. After warm-up you can already go to pull up or squeeze on bars and bars.
Before embarking on a more serious training program, beginners need to learn a simple tightening on the bar. This is one of the universal exercises that develops a large number of muscles. Moreover, raising your weight is not so easy.
The set of exercises on the bar and the bars for beginners is quite simple. It should be performed three times a week, a day, to give the muscles a rest. First, do not get carried away, because the first time will be a lot of body pain.
Learning to pull up should be a direct grip, when the hands are a little wider than the shoulder width. First, a free hanging is done at the time. This exercise develops endurance, train muscles, stretches the tendons. Then you can start the incomplete pull-ups. At the same time from the position of the hinge it is necessary to stretch up without jerks. The end result is to raise the chin above the crossbar. Once you've managed to overcome the bar, you can begin to gradually increase the number of pull-ups.
Pushing on the bars is a classic of the school curriculum and a basic exercise for triceps. When performing spinning, you need to try not to swing and adhere to the rule of breathing: breath to lower, exhale to rise. The first time these exercises should be performed in 3-4 approaches with 5-10 tightening or push-ups. You can further increase the number of approaches.
Exercises on the bar and bars for relief
Exercises on shells are well developed by practically all groups of muscles, as work is carried out with own weight. By performing exercises on the bar and the bars for relief, you can achieve significant muscle development of the shoulder girdle, biceps, muscles of the back and chest muscles. The technique of performing these exercises is simple and accessible to everyone. It is necessary to adhere to several simple rules:
- The first rule is that it is necessary to warm the muscles well to avoid injuries;
- The second rule is not to make sharp movements and perform all exercises at the expense of muscle strength, not inertia;
- The third rule is to closely monitor the technique of execution, as during training, the joints are heavy and, if improperly executed, can be injured.
Each exercise on a sports projectile for relief should be carried out not less than 10 approaches, rest not more than two minutes and it is desirable on the legs, more often to change grace and to wrap with your fingers. To get a bigger effect, each workout should end with press exercises.
Classes on shells are a classic and simple way of power training. Therefore, even experienced athletes do not despise them.
Performing tightening and spinning better at the beginning of training, then back muscles and biceps are tired and it will be difficult to perform these exercises correctly.
Exercises on the bar and bars on the mass
A large muscle mass can be scored not only with the help of a rod, but also performing exercises on the bar and bars on the mass. The main thing is, to train properly. You can make a large number of approaches, but in order to begin to grow muscle mass, it is necessary to deal with extra weight. An additional weight can serve as a backpack filled with pancakes from bars, bricks or dumbbells tied to the waistline. That is, anything that holds weight and holds on the body comfortably.
It is important that exercises on the bar and bars on the mass are performed regularly, in a day. A break is needed in order for the muscles to rest, as it is at this time their growth is taking place. Each new exercise on a projectile should be performed in 3-4 approaches, making in each about ten repetitions. Over time, you can increase the number of repetitions in the approach to fifteen.
When pulling on the bar, do not forget to change the grip. The fact is that when pulling up the upper grip, the triceps work mainly, and the lower grip is biceps. By changing the hoax, you can achieve the work of more muscles.
Exercises on the bars also contribute to the development of the muscles of the back, thoracic muscles, and the tricus and the muscle mass. The bars and bars are an excellent tool for the development of the muscle mass of the whole body. However, performing sports exercises, do not forget about balanced nutrition, use more protein-rich foods, and vegetables and fruits.