Pumping: training on the horizontal bars, which even a beginner can handle

If you are going to pump your muscles on the street, try this set of exercises. It will strengthen your chest, back and arms and prepare your muscles for complex movements like classic pull-ups and push-ups on the uneven bars.

How to do the workout

To begin with, do a little warm-up: twist your arms and legs at the joints, tilt and turn your head and body, as in school in physical education.

Then start exercising:

1. The movement of the shoulder blades in the hang on the horizontal bar - 3 sets of 8-10 times.
2. Inclined pull-ups on a low horizontal bar - 3 sets of 8 times.
3. Push-ups from the support - 3 sets of 8-10 times.
4. Reverse push ups - 3 sets of 12-15 reps.
5. Raising the knees to the chest on the uneven bars - 3 sets of 10-12 times.
6. Squats - 3 sets of 15-20 reps.

If some exercises seem too easy for you, you can complicate them according to your level. For example, instead of push-ups from the support, do classic ones.

How to do exercises

The movement of the shoulder blades in the hang on the horizontal bar

Hang from the bar with an overhand grip shoulder-width apart. Gently lower your shoulder blades, hold the position for a second, and then relax so that your shoulders come close to your ears again.

Move under control, don't quit position. Keep your abs tight to keep your core stiff throughout the set.

Inclined pull-ups on a low horizontal bar

Find the bar at waist level. Grab it with a straight grip and hang so that your feet are on the ground and your torso is diagonal and in a straight line.

Lower your shoulder blades, bend your elbows and pull yourself up to the bar until your chest touches it. Lower yourself slowly and under control to the starting position and repeat.

If there are several horizontal bars different heights, choose the appropriate option for your abilities: the lower the crossbar, the more difficult it is to do oblique pull-ups.

Support push-ups

Find a low bench or crossbar, stand upright and do push-ups until your chest touches the support. Make sure that the lower back does not sag, and that the elbows move close to the body. The lower your support, the more difficult it is to do push-ups.

Reverse push-ups

Stand with your back to a bench or crossbar, put your hands shoulder-width apart on it. If you do on bench, turn your palms with your fingers to the sides. Bend your elbows and lower yourself into a push-up, straighten up and repeat. Make sure that the body moves strictly up and down next to the support, and not diagonally.

You can bend your knees or straighten your legs. The last option is more difficult.

Raising the knees to the chest on the uneven bars

Jump onto the bars, lower your shoulder blades and tighten your abs. This is the starting position. Bend your knees and pull them up to your chest as far as you can. Return to starting position and repeat.

Squats

Place your feet shoulder-width apart or slightly narrower. Squat down to thighs parallel to the floor, or lower if you can keep your heels pressed to the floor. Straighten up and repeat.

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