Pumping: exercises - "killers" of the press on the site with horizontal bars

You can download the press not only on the rug. We'll show you three exercises that you can do outdoors to get your core muscles working properly.

How to do a workout

Do the following exercises:

• Scissors on uneven bars - 10 times.
• Raising and lowering the pelvis in the side bar - 10 times in each direction.
• Hanging knee raises – 10 reps.

Do the exercises one after another without rest. Then take a breath for 60 seconds and start again. Complete four circles.

How to do the exercises

Scissors on bars

Jump onto the bars, raise your straight legs to parallel with the floor. Alternately move them up and down in a small range. Count repetitions by the number of lifts of one leg.

Raising and lowering the pelvis in the side plank

Get up in side plank, cross your legs for stability. Place your free hand on your belt. Lower your pelvis down until it almost touches the floor, and then lift it up.

Make sure that the body moves up and down in the same plane. Don't roll your pelvis or shoulders back. Perform 10 times in one position, then switch sides: stand in the bar on the other hand and do the same number of repetitions.

Hanging knee raise

Hang on the horizontal bar. Bend your legs and pull your knees towards your right shoulder as high as you can. Then return to the starting position and repeat the same on the other side, to the left shoulder.

Continue in the same spirit, trying to raise your legs higher so that at the top point the pelvis leans back.

Share your impressions in the comments. Which exercise was the most difficult?