How to build a press on the bar: 5 effective exercises for beginners

Sport And Fitness / by admin / December 19, 2019

Why you should try exercises on the horizontal bar

Rock press can not only on the floor, lifting the body from the prone position, but hanging on the bar. This shell is great for men's and women's training, with on it pumping carried out more effectively than other methods due to the large range of motion.

Horizontal bar available to any fitness area: a street or sportzalnoy (as the bar even fit football gate in the courtyard). It can also be purchased at sporting goods stores for the price of 1 000 rubles, and use at home.

What you need to know if you have not engaged on a horizontal bar

Before you begin to exercise, remember a few simple rules and make the workout.

simple rules

Directly during exercise breathe out when the muscles tense, and when relaxing - breath. Proper breathing is essential that your heart is overworked and the muscles are reduced as much as possible. However, in exceptional cases and high-intensity work (for example, when you do on the bar "bicycle"), you can specify a different breath rhythm. The main thing - stick to it throughout the exercise.

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Exercise without jerks and swinging. It is important not the number of repetitions, but how do you feel their muscles. If the casing is shaken while driving, ask someone to support you behind your back. Not to get a spinal injury, get down from a horizontal bar slowly and in any case not jump to it!
If the hands slip, wear gloves (e.g., mitts) or put on a palm magnesia. In the case where the hand tired before the press, use special straps: they are wrapped around the bar and threaded his hands into the loops. But do not get too carried away the last, as the grip is also necessary to develop.

Press on the bar: special straps — evrikak.ru

warm-up

First, heat the back. Follow tilts forward and backward and to the sides as long as the back is not razolotsya heat. It is worth to make Mahi hands, rotation of brushes, sit-ups, as well as hang on the bar as long as possible.

5 exercises for the press

There are many exercises for the development of the abdominal muscles for both beginners and experienced. Layfhaker picked for you the most simple - with them cope with newbie still not firmly muscled. Thanks to this exercise, your stomach will become more fit after a couple of months after the start of regular exercise (of course, provided that you adhere to parallel proper nutrition).

At first, follow the elements of the maximum number of times - as much as you can. Focus on the numbers listed below, but is not considered a repetition. Instead, concentrate on exhaling while driving to the maximum "punch" the muscles. Alternate five different exercises continuously, because the abdominal muscles are restored in a matter of seconds.

1. Simultaneously lift your knees

Lift both knees to your chest (as high as you can) 12-15 times. This exercise involves mainly the lower press. Then, immediately go to the next exercise or rest 30 seconds.

2. Alternately ups knees

This exercise is to train the oblique abdominal muscles. Lift to the breast only one leg, first left, then right (in this case the order does not matter). Do 12-15 reps on each side.

3. Bike

Alternately lift the knees, as in the previous exercise, but do it without a pause. As soon as one reaches the top of the foot, fighting the same start moving the other. Do 25-30 of these movements.

4. Frog

Favorite exercise of the legendary actor and director Bruce Lee. Bend your knees and pull them as high as possible, trying to lift up the chin (in the beginning will only get to the abdomen or chest). Slack in this position for as long as you feel a burning sensation in the muscles. Then lower your legs slowly. Repeat 20 times. Not an easy exercise, but it's good press loads.

5. curling

Connect the legs and smoothly lift the vise them alternately introducing left and right (but not in front of, as in the previous exercises). Lower the legs, holding their abdominal muscles and relaxing in the bottom position. In this exercise, actively engaged obliques stomachbut. Work through them to failure.

After performing the first series of these exercises, rest for 1-3 minutes and then proceed to repeat it. All you need to master the 2-3 of the circle.

Swing the press so 2-3 times a week (with a break between classes in 2-3 days), gradually increasing the number of repetitions of each exercise and training frequency.