Exercises on the press on the bar and bars

In addition to training on standard simulators for the development of the muscles of the press, exercises on the press on the bar and bars were well recommended. Along with high efficiency, they require correct technique of performance and more developed muscles in the athlete. This article is devoted to standard and non-standard exercises for the development of the muscles of the press and techniques for their implementation. Also, the advice of professionals and examples of complexes for training on bars and horizontal bars will be presented.

How to get rid of injuries?

Not only the beginner, but also the advanced athlete, performing exercises on the press on the bar or bars, can get injured. First, a banal fracture can happen by negligence, because you have to deal at a height of more than a meter above the ground or the floor. Secondly, in the exercise, the main load falls on the muscles of the hands, which, without preparation, can not withstand the load.

In any case, the athlete is required to perform general warm-up exercises before training on bars or a bar. In addition to warm-up, attention should be paid to retaining your own weight on your arms in the hanging position for the horizontal bar or in the stop - for the bars. Approach to shells without training is prohibited by many professional trainers.

Start level on the horizontal bar

Exercises for the lower press on the bar are recommended by many trainers to perform with knees bent at the feet. In the hanging position, without swinging and pulling up on the arms, it is necessary to raise the bent legs upwards, trying to reach the chest as close as possible to the chest. In the technique of performing this exercise for beginners, it is strictly forbidden sharply to lower your legs downwards, returning to the starting position. Since in addition to a strong stretching of the muscles of the abdominal belt, the acceleration of free fall will play a cruel joke on the body: sharp jerks up and down can damage the muscles and tendons of untrained hands.

Middle level on a horizontal bar

More advanced athletes, judging by the numerous reviews in the media, professionals recommend performing exercises on the press on the bar without flexing in the knees - even "corner", as in physical culture at school. Naturally, there should not be any rocking - legs are raised to the parallel with the floor very quickly, and they drop slightly more slowly.

There are many disagreements about static exercises, such as "corner", "bar", retention of the body in the simulator for hyperextension and others. Unequivocally, all these exercises have nothing to do with the collection of muscle mass, so the growth of cubes on the abdomen and the retention of the "corner" are incompatible. And for those who want to lose weight, static retention of the feet will not be an effective exercise. Here you can not do without a master class.

Above the Stars Only

Professional trainers in fitness, bodybuilding, athletics and dancing strongly recommend that their wards perform the full dynamics of raising their straight legs in the position of hanging on a horizontal bar. The technique of the master class involves touching the crossbar with straightened legs. It is clear that without a good stretch here can not do, and with a big belly it is unlikely to be achieved at the first stages of training, but this should be sought. And do not think that such exercises on the press on the bar - for girls who want to improve their shape. Performing a full lift of the legs not only requires the body to spend a lot of energy from the fat layer, a huge load on the abdominal muscles can make them grow in volume - this is the most effective exercise of all that exists for the press.

Reduction of the load on the muscles of the hands

If the exercises on the lower press on the bar seem too complicated and unbearable at the initial stages, the legs can be lifted in a specialized simulator that remotely resembles bars, but unlike them has a stiff back rest. On such a simulator, it is not necessary to count on the strength of the muscles of the hands, because to facilitate the emphasis in it, special fastenings are provided that allow the athletes to hold the body on their elbows. Quite convenient, rational and no less effective.

It is not recommended to get used to such a simulator, as the muscles of the press quickly get used to the load, negating the training. Having learned to raise your legs, bent at the knees, it is immediately recommended to move to raising the even legs to the maximum permissible height. This simulator develops the motor skills well, thanks to which it will be easier for the athlete to stay on the real bars.

Legendary bars

Suppose that exercises on the press on the bar are more effective, but it is easier to lift the legs on uneven bars. The emphasis on the right hands is more reliable, and the weight of the whole body seems smaller, so the athlete will fully concentrate on the muscles of the press, not worrying that at some point the hands can break from overexertion.

There is no particular difference in the technique of raising legs on uneven bars or a horizontal bar - everything is almost the same. But if you study the reviews of professional athletes, you can find recommendations on the implementation of the "scissors" on the uneven bars to improve the relief of the muscles of the press and oblique muscles of the torso. The essence of this exercise consists in the cultivation of straight legs as much as possible to the sides and rapid reduction to the starting position above the level of the bars.

Complex exercises for beginners

All muscles must rest - this is an indisputable fact. Therefore, it is recommended to perform exercises for the muscles of the press not more than three times a week - ideally in a day. Complex for a beginner should work out no more than three groups of muscles in one workout, and no more than 5 exercises for one muscle. Above the press it is better to work at the end of the training or after an intensive workout with a small stretching. An example from a fitness trainer will help in developing your own complexes for training the muscles of the press.

1. Lifting the legs, bent at the knees, on the bar - 5 approaches 15-25 times. Focus on the maximum.
2. Lifting the straightened legs on the uneven bars - 3 sets of 10-15 times. In priority, keeping the legs in a level state, even with a small angle of ascent.
3. Lifting the legs bent at the knees on the uneven bars. The anchoring exercise is performed in 2-3 approaches with the maximum possible number of times.

Those wishing to quickly get rid of the fat layer recommended effective exercises for the press on the horizontal bar to perform quickly, and on the uneven bars - slowly. The break between the approaches should not be more than two minutes.

Permanent training

The muscles of the press, like everyone else in the human body, require constant training. Therefore, having grown cubes, it is not necessary to relax - fat will not grow, but the mass can significantly decrease. Therefore, the press exercises on the horizontal bar are required to perform at least one workout per week. If the lifting of straightened legs with the touch of the crossbar is carried out lightly, professional athletes and fitness trainers recommend using special weights or twists with twists.

In addition to the exercises on the bar, do not forget about the possibility of training on bars or on specialized simulators. The muscles of the press should in no case get used to the load - there must always be stress.

Finally

Performing exercises for the press on the bar and bars, the athlete must always remember about the effective load on the muscles. There will be no load - there will be no growth. In addition to weighting, the effective load is able to maintain the intensity of training. First of all, this is the speed of lifting and lowering the legs without violating the technique of execution. Secondly, the rest time between the approaches, which must be reduced to 30-40 seconds. The effectiveness of the exercises with the specified intervals extends to all the muscles of the human body - professionals guarantee a decent result!