Stretch-simulator "Bars": effective exercises

Active sports activities are a pledge of health, vivacity and beautiful body shapes. If you like to train at home and you do not have time to visit the gym, then the bar "Bars" will be in great physical shape. The simulator is popular among amateurs and professional athletes with simplicity of design and multifunctionality.

Variants of exercises, which can be performed on it, amaze with their diversity. Regularly engaged in this simulator, you can pump all the major muscle groups, get rid of excess weight and achieve a beautiful muscle relief. Let's talk about varieties of horizontal bars and the most effective exercises for the development of physical parameters of the body.

"Bars" simulator for the house

Tours are of different types and modifications. Many manufacturers of sports equipment every year produce new models that combine a diverse range of functions that can maximize the diversity of training at home. Conditionally all simulators "Bars" can be divided into two categories: stationary and hinged. Each model has its advantages and disadvantages. Let's consider in more detail each group of horizontal bars.

Stationary simulators "Bars"

Simulators for the house "Turnstile-bars", made in the form of detached structures, have many modifications. The wide functionality, incorporated in such models, can solve set of sports problems both for fans, and professional athletes.

Floor racks can have as an add-on:

• The Swedish wall, which allows you to add a variety of gymnastic elements in the training;
• Abutments for push-up ;
• Soft backrest and armrests for press exercises;
• Rod holders or other additional functions that turn this simulator into a small sports multi-station.

The cost of such simulators ranges from 5 000 to 40 000 rubles. On average, to install such a floor stand, you will need at least 1 square meter. M. Of free space. It is recommended to decide in advance what results you want to achieve on this simulator, only then choose the option of a stationary horizontal bar for the house.

Wall constructions

The hinged simulator "Bars" is an excellent solution for home training. This simulator is compact in size. Thanks to the design features, it does not take up much free space. It is enough to allocate a small area on the wall, thoroughly fix it with anchor bolts, and the simulator is ready for use.

Such models can withstand the user's weight up to 200 kg. The cost depends on the complexity of the structure and ranges from 1,500 to 6,000 rubles. Cheaper options allow you to perform limited sports elements, for example, only pull-ups. More expensive analogues have enough wide functionality, which is able to provide physical load on the main muscle groups. Let's talk about what exercises give a good result on the simulator "Bars".

We swing biceps and triceps

The "Bars" simulator helps to qualitatively pump the muscles of the hands. Pulling up and push-ups are the most effective exercises on the horizontal bar for musculature of the upper body. Such regular exercises well work out biceps, triceps and other muscles of the shoulder girdle. Having allocated one hour for training 2-3 times a week, you will quickly achieve excellent results.

Qualitatively, the biceps and triceps will help you:

• Pulling up with a reverse and straight narrow grip;
• Push-ups on the beams (the body is straight, elbows are pressed to the body).

Performing exercises in this technique, you locally load the muscles of the hands, isolating other muscles of the shoulder girdle. For one lesson it is enough to do 4-5 approaches, resting between sets not more than 30 seconds. The number of repetitions is determined based on your current physical form. Increase the intensity of physical activity gradually, using further various burdens. With the help of such regular training you will qualitatively work out the relief of the muscles, develop physical strength and endurance.

Exercises for chest and back

Collect the muscle mass and work out a beautiful relief of the musculature of the chest and back will help the simulator "Bars". To achieve good physical results, it is enough to change the technique of performing effective exercises, which are described above. The musculature of the back begins to work actively during the pulling by a straight and reverse wide grip, and the muscles of the chest are well developed when the body is tilted forward and the elbows are bent to the side when pushing away from the bars.

It is enough to perform 4-5 approaches during one workout in order to achieve good results. Rest between sets, try to reduce, and the number of repetitions in one set to increase. As the physical form is set, use different weights to increase the intensity of the workout. These exercises are recommended to be supplemented by other force elements that will help your body proportionally develop. Exercising several times a week, you will quickly achieve success.

Simulator-horizontal bar "Bars": press and legs

If you want to get rid of excess fat on the sides and abdomen, then this simulator will help you. The press bars are pumped quickly and efficiently. It is enough to carry out a regular set of exercises to work out this group of muscles in order to get good results in a short time. To engage the straight, oblique and lower muscles of the press will help different options for lifting the legs with the vis on the bar.

Do it on a regular basis, moving upwards with straight legs or bent at the knees (right in front of you, right-left, in different directions) to work out the muscles of the abdomen and back. If your simulator is equipped with a Swedish wall, then it is recommended to carry out the body lifts, fixing the legs between the crossbeams. The number of approaches and repetitions in one set is determined based on your current physical form. Increase the load gradually, using various additional weights.

Conclusion

The "Bars" simulator is an excellent option for home training. Affordable cost, compact size and multifunctionality are the main advantages of this equipment. The simulator enjoys well-deserved popularity among many professional athletes and fans of active sports.

Due to its functionality, it allows you to qualitatively work out the main muscle groups of the body. Regular lessons on the "Bars" simulator will help you get rid of extra pounds, improve muscle tone, develop strength and endurance. Exercising several times a week, you will quickly achieve excellent physical results.