Leading exercises for parallel bars. Exercises on uneven bars
10.5. Exercises on the uneven bars
On the uneven bars (height 175 cm from the surface of the mats) exercises are performed that are typical for many types of gymnastic all-around. These include static, strength, dynamic and swing exercises. They are performed in stops and hangs, across and longitudinally in relation to the projectile, on one and two poles, with alternate and simultaneous interception of hands, in the middle and at the ends of the poles, facing out and in. To successfully master the exercises on this projectile, well-developed arm muscle strength is required, shoulder girdle, abdomen and back, high mobility in the shoulder and hip joints, orientation in space and a sense of balance, emotional stability, determination and courage, correct posture in the hangings and stops. These abilities are developed before and in the process of mastering complex exercises.
To perform exercises on the uneven bars, various grips are used for the projectile: in the hang - a grip from the outside, when the back surfaces of the hands, together with the thumb, are in a position outward from the poles; from the inside - when the back surfaces of the hands and thumbs are facing each other, inside the bars; in the emphasis - the usual grip, reverse grip (the back surface of one of the brushes is turned inside the bars).
From the exercises on the uneven bars, the simplest static and dynamic exercises are included in the school curriculum for physical education.
Static exercises include mixed and simple hangs and stops.
mixed visas performed mainly on one pole lengthwise, as on the crossbar. It is possible to hang on two poles across with support with legs by a curtain from the inside and outside of the poles.
Simple hangs include hanging, hanging with bent arms, hanging with an angle, hanging with a pike, hanging with a bow, hanging from behind, horizontal hanging in front and behind.
Mixed Stops: gray legs apart, sitting on the left (right) thigh On the same pole inside and out, the emphasis is lying and the emphasis is lying behind Legs on the poles, the emphasis is standing on one and two knees, the emphasis is lying
g "imnaetics 257
longitudinally on one and two legs, emphasis lying and emphasis lying behind on the forearms of the leg on the poles, emphasis standing bent over.
TO simple stops include: emphasis, emphasis on the forearms, emphasis on the hands, emphasis on the angle, horizontal emphasis on the elbow, emphasis pike, stand on the forearms, handstand, horizontal emphasis on the hands.
Emphasis- the torso is raised and together with the legs forms a straight line, the chest is somewhat deployed, the head is straight. The arms, straightened to the limit, rest on the pole with the entire palmar surface, the elbows are slightly turned inward. When learning the emphasis in the development of the strength of the muscles that hold the body in emphasis, exercises are applied in the emphasis lying on the floor, on a gymnastic bench, a wall with legs resting on the rails, hand-holding on the uneven bars with falling through and raising the body in the shoulder joints, jumping in emphasis, long-term retention high emphasis, turns in emphasis on one pole and back, etc. Belay and help are standing on the side of the shoulder and forearm.
Emphasis on the forearms- the body is straightened, the angle between the shoulder and forearm is straight, the head is straight, the elbows are slightly shifted inward, the hands wrap around the poles from the outside and from below.
Emphasis on hands performed with a straight body without sagging in the shoulder joints, the arms are slightly bent at the elbow joints, the hands wrap around the poles, leaning on them mainly from the outside. Shoulders in relation to the poles are located approximately at an angle of 45 °. The implementation of this emphasis requires a fairly well-developed strength of the chest and latissimus dorsi back.
IN stop angle arms straight, back straight, head straight, legs parallel to the poles. Its varieties are: emphasis with the angle of the legs apart outside, emphasis with a high angle, horizontal emphasis in front bent over. They are included in the combinations of qualified gymnasts and require well-developed strength of the iliopsoas muscles, muscles abdominals, anterior and inner thighs, high mobility in the hip joints.
Horizontal elbow rest performed with a slightly bent body, resting on the elbow of a bent arm, brought under the iliac crest, the other arm is straightened, the head is raised (Fig. 192). The exercise is first mastered on stands with
help, and then on low and high bars. It can be performed on one hand without relying on the other.
Horizontal emphasis on straight arms performed due to the great tension of the muscles of the arms, shoulder girdle and back surface of the body. It is used for the intensive development of these muscle groups, and qualified gymnasts include it in their combinations. Insurance and assistance in the implementation of these stops are carried out standing on the side under the shoulder and thigh.
Emphasis on hands bent over- the position of the body in emphasis on the hands with the legs raised at an angle of 45 ° (Fig. 193). The balance is maintained due to the strength of the muscles of the hands, which ensure the alignment of the projection of the GCM of the body with the middle of the support area. The study of this exercise is carried out on the floor, on low, and then on high bars with a swing of one and a push of the other, a push of two legs, from swinging, with the help of and independently. Insurance and assistance are standing on the side under the back and pelvis.
Shoulder stand can be performed from the positions of the gray-haired legs apart, from the stop at an angle and in a swoop.
To perform a stand from a gray hair, legs apart, you must first intercept your hands closer to the hips, move your shoulders forward, tear your hips off the poles by force, then, when the body takes a vertical position, spread your elbows to the sides, lower your shoulders on the poles in front of the hands at a distance convenient for maintaining balance, straighten up hip joints, connect your legs and go into a shoulder stand with a straight or slightly arched body and fix it.
A shoulder stand from an angle stop is performed basically in the same way as from a gray leg apart, only in this case much more tension is required in the muscles of the arms, shoulder girdle and back. The exercise begins with lifting the pelvis and back up and bringing the shoulders forward relative to the hands. As the back approaches the vertical position, the arms are bent, the elbows are divorced, the shoulders are placed on the poles. The execution of the stand is completed in the same way as from the gray-haired legs apart.
Shoulderstand swing is performed on the back swing. As the legs approach the upper vertical, the arms are smoothly bent, the elbows are spread apart, the shoulders are placed on the poles and the shoulder stand is fixed (Fig. 194).
The study of these varieties of shoulderstand begins on the racks or low bars. To do this, from the stop while standing bent over on a horse or a goat mounted under the poles, put your shoulders on the poles and, pushing with your toes, go into a shoulder stand. The shoulder stand is studied in one fell swoop after mastering it from a gray-haired position. Legs apart and from an angle stop, first on low, and then on high bars. Insurance and assistance are standing on the side Under the hip and shoulder.
The handstand swing is performed with an almost straight body. When performing a swing back, after the legs pass the lower vertical, the shoulders smoothly and synchronously with the movement of the legs move forward in such a way as to facilitate the movement of the body to the upper vertical. As you approach it, the shoulders smoothly move back and stop at the moment the body enters the handstand.
Handstand by force is performed in different ways: with bent legs, bending over, bending over, straight and bent arms, with legs apart and closed, from various starting positions. In this case, the main load falls on the muscles of the arms, shoulder girdle and back. Movement in all joints ends simultaneously with the fixation of the rack. Before starting to study it, they develop the strength of those muscle groups that take part in its implementation, master the correct position of the body in the handstand on the floor and on the stands with the help and on their own, then proceed to perform at the ends of the low bars facing outward, in the middle and finish learning on high bars. Pre-train those involved in the methods of self-insurance. Insurance and assistance are standing on a raised platform with one hand behind the shoulder or under the chest, the other under the back (Fig. 195).
Simple dynamic exercises include somersaults, varieties of swings, lifts, and dismounts.
roll forward it is performed from a gray-haired leg apart, from an emphasis while standing bent over, etc. Training in a somersault begins from a position of a gray-haired leg apart. To do this, you need to intercept your hands forward close to your hips, then, bending and raising your pelvis, spread your elbows wide apart, put your shoulders closer to your hands, tilt your head forward.
ed; without releasing your hands, start a somersault; balancing the body in the stop position, bending over and connecting the legs, intercept the hands forward and then, with the active movement of the legs forward, finish the somersault into the gray legs apart (Fig. 196). The study begins with mastering the forward somersault while bending on the floor. To do this, you need to stand in the position of the legs apart, lean forward, rest your hands on the floor and, bending them, lower yourself onto the shoulder blades; tilt your head forward and roll forward into a supine position; connect your legs and, leaning your hands on the floor, roll forward into a gray-haired position, legs apart, hands behind on the floor. Having learned how to correctly perform all movements on the floor, you can begin to perform exercises on the uneven bars, first resorting to help, and then on your own. For training, you can use a mat laid on the bars. Insurance and assistance are standing on the side, placing one foot under the bars and supporting the trainee with both hands under the back and pelvis.
Swing exercises include: swinging in the emphasis, in emphasis on the forearms and hands, in the hang; turns and circles; jumps on the swing forward and backward; kip-ups from hang and support
Swinging in an emphasis is a pendulum motion of the body. The forward swing is performed with a slight bending of the body in the hip joints due to the tension of the muscles of the arms and the front surface of the body. When swinging forward, the shoulders are slightly retracted. In the lower vertical position, the torso and legs are straightened. The back swing is performed due to the work of the muscles of the back surface of the body. After the body passes the vertical, the shoulders move forward, the back slightly outstrips the movement of the legs, and at the end of the swing, the legs overtake the body. Swinging is learned through various exercises in mixed and simple supports. Insurance and assistance are carried out standing on the side of the shoulder and forearm.
Swinging in the emphasis on the hands according to the technique of execution, it is similar to waving at the emphasis. When performing it, one should not fail in the shoulder joints, especially when swinging with a large amplitude. The study begins with holding the posture on the swing forward and backward with the help; then swinging is performed with a gradual increase in amplitude to the stop, bending on the swing forward to a position similar to a stand on the shoulder blades, on the swing back to a horizontal position. Insurance and help are standing on the side under the legs and torso from under the poles.
Hanging swing performed at the ends or inside the bars from a jump, from a run, from a hanging angle or after falling back from an emphasis. When swinging from a jump, the gymnast first assumes a standing hanging position with arms and legs fully extended, feet under the grip points. The swing is created by pushing the legs up along the longitudinal axis of the body with simultaneous pressure on the poles with the hands, in such a way as to create a forward movement of the desired amplitude. When passing the vertical, the torso and legs are straightened, after which, due to work pectoral muscles, the latissimus dorsi, the abdominals and the iliopsoas muscles, the hanging position is taken bent over. When passing through the vertical in the hang, bent over, the pelvis does not fall, the middle of the thigh is at the level of the grip with the hands. Next, a forward-up swing is performed in the hang, bending over with the extension of the body in the hip joints, after which the legs immediately approach the body. With the end of the up-and-forward swing and the beginning of the reverse movement, after passing the vertical, a short vigorous extension is performed with simultaneous pressure on the poles with the hands. At the end point of the swing, the final movement is made, which allows you to perform a number of elements: kip-up, back-up, forward somersault, one or two over the poles, circles or just a high swing back, etc. Swinging is studied in the position of hanging by bending
shi, help is used to strengthen the swing. Insurance and assistance are standing on the side under the back and pelvis.
Circle right with a turn to the left-circle alternate interceptionhands performed at the end of a small forward swing. Spreading the legs and shifting to the left, transfer the weight of the body to the left hand, turning to the left with the right foot jumping over the left pole, stop longitudinally and quickly put the right hand on the left pole with the weight of the body transferred to it. Continuing the movement of the legs to the left, push off with the left hand, jump with the right foot to the left with a turn to the left and quickly place the left hand on the left pole. After the turn is completed, a back swing is made (Fig. 197). The correct execution of the exercise largely depends on a good swing of the left foot forward. This exercise can be done on the other side as well. It is studied in the following sequence: in emphasis across and longitudinally alternate repulsions with hands; from the stop with a swoop forward, turn to the left with the right hand placed on the left pole at an emphasis longitudinally; from the stop longitudinally, moving the legs to the left, turn to the left with the setting of the left hand at the stop across; connection at the pace of the two previous exercises; from the stop longitudinally with the right leg apart, with a swing to the left, turn to the left with a jump of the right leg to the stop across. All these exercises are first performed on low, and then on high bars.
Of the jumps on the forward swing, the simplest are: an angle to the left (right) without turning and with a turn to the right (left) and a circle, sideways.
dismount angle performed from swinging in an emphasis. After the swing back, as the body approaches the vertical, the torso is ahead of the movement of the legs. This achieves the repayment of the angular velocity of the movement of the body and legs to the completion of the forward swing. Then the legs again overtake the body and at the moment of dismounting form an angle with it. With a push of the hand, on the opposite side of the dismount, the GCM of the body is transferred to the hand beyond the support area of the supporting hand. The pushing hand is transferred to the pole, through which the dismount is performed, and keeps the body in a stable position at the moment of landing, the supporting hand is released from the support and provides
performs a gymnastic dismount pose (Fig. 198). When studying, a dismount is first performed from a sitting position on the hip by jumping over both poles; then a forward swing dismount with help on low, high bars and on your own. Insurance and assistance are standing on the side and somewhat behind the right (left) arm and under the back.
Swing forward dismount with a circle turn performed from swinging in an emphasis. On the forward swing, the torso and legs, bending at the hip joints, actively move up and towards the dismount. To the end point of the swing, the legs should accumulate the greatest possible moment of momentum, and due to the energetic toy-chka with the hand, the same side of the dismount, and leaning on the legs, using the moment of momentum acquired by them, a turn is made in a circle with simultaneous extension of the body in the hip joints to a bent position . The turn begins with the feet and ends with the shoulders. The hand free from support grabs the pole, through which the dismount is performed, and holds the gymnast in a stable position at the moment of landing, the other hand forms the landing position (Fig. 199). At
it is necessary to study: perform a jump forward with a somewhat early transfer of the body's GCM to the supporting hand and shift it towards the pushing hand; from sitting on the right pole across (legs outside) intercept the right hand forward reverse grip and, pushing off with the hips and left hand, perform a dismount with a 90° turn (facing the projectile), and then 180°. It is necessary to insure while standing on the side somewhat behind the performer. Help after releasing the right hand by briefly twisting the gymnast under the right side to turn, then grab him with both hands at the level of the belt and help him land correctly.
Side dismount performed from swinging in an emphasis. On the forward swing, having passed the vertical, it is necessary to make an energetic swing of the legs up, slightly bending at the hip joints, and when the legs are at the level of the head, start turning them towards the dismount; straighten and push off with the right hand, while continuing to turn the pelvis and shoulders, move towards the dismount. Actively leaning on the left hand, finish the turn in a sideways position, right hand to the side. After passing the legs over the pole, lean back with your left hand and land with your back to the bars (Fig. 200). Similarly, this dismount is performed on the right side. The sequence of study: to master the transition from the emphasis lying behind on the floor to the emphasis lying sideways; perform a side jump from a sitting position on the thigh by jumping over two poles; perform a side dismount on low bars from the stop, leaning with the left foot on the pole, with a swing of the right; at the ends of the poles facing outward through the rope. Insurance and assistance are standing on the side with one hand under the shoulder, the other under the back (if the legs remain above the poles).
Dismounts on the back swing are also very different in their complexity. The simplest of these are the backward swing dismount with a 180° turn, legs apart at the ends of the poles.
Swing back dismount performed to the right and left sides from swinging in the emphasis. Performing a high enough swing back
Swing back to the right with a turn to the right-circle performed from swinging in an emphasis. At the end point of the swing back, you need to move the body to the right, at the same time transfer the left hand to the right pole in front of the right hand. Passing over the right pole, push off with your right hand and turn around with your right shoulder back. Continuing to shift the body to the right, grab the pole with your right hand and land (Fig. 201). The study begins with an imitation of a dismount while standing with the left side at the gymnastic wall, with the left hand gripping the rail at the level of the pelvis. At the end of the back swing with the right, a slight jump is made on the left with the body turning to the right in a circle and grabbing the wall rail with the right hand, the left hand is transferred to the jump position; execution through the heather at the ends of the poles facing inward; dismounting on low and then high bars with the help, and then on their own. When learning dismounts with a swing back, the attention of those involved is drawn to the correct alternation of the support phases: double-support on two poles, double-support on the right pole (as short as possible), single-support on the right pole before the turn, single-support on the right pole after the turn. Insurance and help are standing on the side and supporting the practitioner under the back and chest.
Jumping legs apart at the ends of the poles performed by swinging the face outward. At the extreme point of the swing back (slightly above the horizontal), bend and move your shoulders forward, then slightly
bend at the hip joints, simultaneously with the push with the hands, spread the legs apart, bend and land in the flight phase (Fig. 202). Study sequence: from emphasis lying on the floor, transition to emphasis standing legs apart, moving forward behind
support line with hands (do not bend legs); from an emphasis lying on the poles with a push of the legs and from swinging on low bars, dismounting the legs apart with the help; on low bars from swinging, a jump forward from the ends of the poles without spreading the legs, a jump with a jump, first through one, then through the other pole, through both poles with the help and independently on low, and then on high bars. Insurance and assistance are standing on the side and somewhat ahead.
Lifting kip from hanging bent over performed in the middle and at the ends of the poles. Hanging bent over is taken from a run, from a hang at an angle, from a jump or after a fall back from an emphasis. The technique of swinging in the crouch is discussed above. With the end of the up-and-forward swing movement, the torso and legs are bent at the hip joints, and at the end of the back swing, vigorous extension with simultaneous active pressing of the hands on the poles in the backward direction follows. As you go to point-blank range, bend your pelvis and legs forward and upward (Fig. 203). When learning it is necessary: to master swinging in the hang while bending over; learn how to perform a kip-up with the help of the ends of the poles facing inward from a run, from a hang angle and from a jump; after mastering the decline from the stop, connect it with the rise by kip.
Lifting kip from the emphasis on the hands bent over is performed from an emphasis while standing on hands on low bars and from swinging in an emphasis on hands. Swing forward to raise a straight body and legs above the poles, gently fold, bringing the legs closer to the chest (do not lower the pelvis lower
Forward swing lift performed from swinging in emphasis on the hands. At the end point of the swing back, the CCM of the body moves as far as possible from the support, which creates the largest moment of inertia. On the forward swing, when the legs approach the vertical, it is necessary to sink slightly in the shoulder joints and further remove the center of gravity of the body from the support. This will create a large moment of momentum and cause the poles to jet. In this case, the chest and stomach are ahead of the legs. At the moment of passing the vertical, a whipping movement of the legs up and forward is made, bending at the hip joints and vigorously pushing off the poles with the hands, using their reactive force, to reach point-blank range (Fig. 205). When learning, it is necessary to master the timely and energetic repulsion from the poles and the whipping movement of the legs. To do this, it is necessary from the emphasis lying on the hands in front of the legs apart after a slight lowering of the body in the shoulder joints by active repulsion from the poles and pressure
with brushes on them, go out into the gray legs apart, bend your arms on the swing back, on the swing forward, with a whipping movement of the legs upwards, straighten your arms. Then proceed to perform the lift forward with the help. She turns out from under the poles with one hand under her back, and with the other under her legs. Insurance is standing on the side under the pelvis and shoulders. In case of a fall forward, when going to point-blank range, support under the chest from under the poles.
Swing back performed from swinging in emphasis on the hands. On the forward swing, it is necessary, bending at the hip joints, to take the emphasis bent over on the arms and, without stopping in this position, straighten forward a little higher than the poles, pull the shoulders to the hands and start swinging back. Before passing the vertical, the torso is somewhat bent and ahead of the legs. Behind the vertical, the swing is enhanced by an energetic whipping movement of the legs (they are ahead of the movement of the body) and repulsion by the hands from the poles with the simultaneous delivery of the shoulders forward and upward until reaching point-blank range. Full extension of the arms should coincide in time with stopping the movement of the feet back (Fig. 206).
consistent flexion and extension in the hip joints; from swinging in emphasis on the hands, pulling up (tossing) the shoulders to the hands; the same, but in combination with a back swing lift. Then you can move on to performing a back swing lift with the help of and on your own. Help is provided with hands from under the poles under the legs and chest; the same, but with the fixation of the back swing engaged in the final position (above the horizontal). Insurance is standing on the side with one hand under the chest, the other from below under the thigh.
Somersault forward bending performed by continuing the swing back. As the body approaches the upper vertical, the arms spread apart, pressing on the poles, and at the moment of its passage, the head leans on the chest, the back rounds. Then, ahead of the movement of the body, a grab is made with the hands on the poles and the back swing continues.
Somersault back bending over performed by continuing the swing forward. As the body approaches the upper vertical, it is necessary to spread the arms to the sides, pressing on the poles, bend, grab them and continue to swing forward (Fig. 207). When learning these somersaults, they are performed first from a shoulder stand position, then from swinging with help and on their own. Insurance and help are under the back and chest from under the poles.
| " |
Bars and a horizontal ladder are indispensable elements of any outdoor sports ground, along with a horizontal bar. This is no coincidence, they perfectly complement the crossbar. The fact is that on the uneven bars you can do not only traction movements; exercises, including elements for the development of endurance, flexibility and coordination, are much more for them than for the horizontal bar. At the same time, just like on the bar, you train the entire upper half of the body, including the core. And the horizontal ladder is a great grip tool.
Below is basic set exercises on uneven bars (which is divided into three groups according to the level of difficulty), a block dedicated to exercises on a horizontal ladder, and an express workout constructor.
Beginners
You are here if you see the bars for the first time. Train 3-5 times a week for 3-4 weeks and sometimes try to do a full push-up (for the right way - see the first exercise in the next block). In this block, as in all others, the exercises are arranged in order of increasing difficulty.
Stand in front of the bars, along the crossbars. Place your hands on the bars (A). Jump out on straight arms, completely extinguishing the rocking of the body (B). Slowly drop to the ground without accompanying the return to the starting position with the work of the hands. Repeat.
Important As your strength grows, try to jump as little as possible and include as much as possible in the arm lifting phase.
Put your hands on the bars and come out on straight arms. Move your legs forward a little, as in the photo (A). Without changing the position of the body, pull your knees as close to your shoulders as possible (B). Return to starting position and repeat.
3. Access to the uneven bars + negative push-ups
Stand in front of the bars, along the crossbars. Place your hands on the bars (A). Jump out on straight arms, completely extinguishing the rocking of the body (B). Now slowly, for 6-8 counts, lower yourself down, bending your arms (B). Jump to the ground, returning to the starting position. Repeat.
Put your hands and feet on the bars, stretch the body in line with your legs, as in the photo (A). Bending your elbows, lower yourself as low as possible (B). Return to starting position and repeat.
Experienced
If you can already do push-ups a couple of times from the bars, go to this block. The goal is to learn how to perform 20 or more at a time. regular push-ups. In parallel with the increase in performance in push-ups, do not forget other exercises for experienced ones in order to achieve a versatile and most harmonious development.
Put your hands on the bars, kick off the ground with your feet and come out on straight arms. Slightly bend your knees and take your pelvis back. In this position, the body will lean forward slightly, which will reduce the range of motion in the shoulder joints, protecting them from injury (A). Bend your elbows and lower yourself to a position in which your shoulders (part of the arm from the elbow to shoulder joint) will become almost parallel to the floor (B). Push up with your arms fully extended. Repeat.
Put your hands on the bars and come out on straight arms. Move your legs forward a little (A). Without changing the position of the body, raise your legs slightly bent at the knees to the horizontal or higher (B). Slowly return to the starting position and repeat.
Put your hands on the bars and come out on straight arms. Keep your legs and torso vertical (A). Raise to horizontal or slightly higher right leg(B). Lower it, returning to the starting position, and lift your left leg (B). This is one repeat.
Stand on straight arms, then raise your legs slightly bent at the knees so that your feet are higher than the bars (A). From this position, slowly turn the body and legs, first to the right (B), and then to the left (C). When turning, try not to bend your elbows too much. This is one repeat.
5. Straight leg raises + corner twists
Stand on straight arms, bringing your legs slightly bent at the knees slightly forward (A). Gently raise your legs above the bars (B). Now, keeping the resulting corner, turn first to the right (C), and then to the left (D). Return to the starting position by lowering your legs down. Repeat.
Stand on straight arms, then raise your legs slightly bent at the knees so that you get a right angle between the hips and the body (A). Bending your elbows, go down, keeping the corner (B). Return to the starting position without lowering your legs and repeat.
Place your palms on the ground a little wider than your shoulders, and put your straight legs on the bars, as shown in the photo. Make sure that the body is in a single line with the legs (A). Without arching at the waist, bend your arms and lower yourself as close to the ground as possible (B). Return to straight arms and repeat.
Important This exercise not recommended for people with cardiovascular health problems and visual impairments.
Come to the bars from the side and grab the bar closest to you with your right palm from below, bring your legs slightly forward, keep your free hand behind your back (A). Bend your left arm at the elbow and pull yourself towards the bar (B). Return to starting position and repeat. After doing the required number of repetitions with one hand, do the same with the other.
Important In the process of performing this exercise, do not bend in the lower back and do not fail the pelvis down.
Stand on straight arms (A) and walk on your arms, alternating them (B), to the end of the bars. Drop to the ground, turn around and continue. One pass counts as one repetition.
Stand on straight arms (A). In jumps of 10–20 cm (B), trying to help yourself with your legs and not bend your elbows too much, move forward to the end of the bars. Drop to the ground, turn around and continue. One pass counts as one repetition.
Stand on straight arms (A). Shrug (B). Return to the starting position without bending your arms. Repeat.
Important This exercise will not only make it easier for you to perform many exercises on the horizontal bar, but will also be extremely useful for preventing injuries to the shoulder joint.
Experts
We offer experts only the most complex and interesting. Move on to this block gradually: keep doing the advanced exercises, but add 1-2 expert exercises to them, mastering more and more sophisticated exercises, doing more repetitions in them and combining exercises in combinations.
Stand on straight arms (A). Bend your elbows and lower yourself down (B). Now move back a little and put your forearms on the bars (B). Return to position (B), then push up and return to the starting position. It was one repeat.
Stand in a horizontal position on the uneven bars, placing your hands and feet on them. Extend the body in line with the legs (A). Bend your elbows and lower yourself down (B). Now sweep your whole body back a little and place your forearms on the bars (B). Moving backwards, return to the starting position. Repeat.
Stand with straight arms on the bars, turning your back to the crossbar. In the starting position, the arms should be slightly bent at the elbows (A). Bend your arms and lower yourself as low as possible without placing your feet on the ground (B). Return to starting position and repeat.
Stand on straight arms (A). Swing your legs forward and throw them over the bars, spreading them apart (B). Leaning on your feet, move the body forward and rearrange your hands in front of you (B). Then throw your legs over the bars, bringing them together and taking them back (D). Using the gained inertia of the swing of the legs and body, immediately begin the next repetition.
Stand on the side of the bars. Grab them with an overhand grip and hang with your feet off the ground (A). Powerfully pull yourself up (B) and quickly throw your shoulders over the bars (C). Now push up on straight arms (D). Moving backwards, return to the starting position. Repeat.
Important Try to ensure that the entire upward movement is performed in one coordinated movement.
Stand on straight arms (A). Turn to the right and quickly move your left hand to the right bar (B). Continue the rotation to the right, moving your right hand to the bar located behind (B). Place both hands back on the same bar (D). Continuing the rotation, return to the starting position. Repeat on the other side. Two circles (clockwise and counterclockwise) count as one repetition.
Exercises on a horizontal ladder
Hang on the rungs of the stairs, holding them narrow grip. Slightly arch your chest and look up (A). Bend your elbows and lift up (B). Get back on straight arms and sweep your right hand to the side so that you get a medium grip at shoulder width (B). Pull up again (G). Straighten your arms and now move your left hand to the side so that the grip is wider than your shoulders (D). Pull up (E). Return to the starting position, repeating everything in reverse order. Do one pull-up with each grip variation. All 5 pull-ups will count as one rep.
Hang from the bar (A). Move the right hand forward first (B) and then the left (C). Continue walking in this way to the end of the stairs. Drop to the ground, turn around, grab the bars again and keep going. Count the round trip as one repetition.
Hang from the bar (A). Helping yourself with your feet, jump immediately sweep both hands forward to the next crossbar (B). Continue jumping non-stop to the end of the stairs. When finished, jump off, turn around and repeat. Count the round trip as one repetition.
Hang from the bar (A). Move to the next bar by placing your hands on it in turn (B). Now raise your legs slightly bent at the knees to the horizontal (B). Lower your legs, take the next step and raise your legs again. Proceed in this way to the end of the stairs. When finished, jump off, turn around and repeat. Count a one-way pass as one rep.
Hang on the ladder with your back to the direction of travel (A). Take turns placing your hands on the bar behind you (B). Continue moving backwards to the very end of the stairs. When finished, jump off, turn around and repeat. Count the round trip as one repetition.
My own coach
Here's an example of express training on uneven bars and horizontal stairs.
1. If you are not doing anything else, train according to this scheme 4 times a week.
2. If you go to the gym, then 2 times is enough as a warm-up before working with weights.
Pay attention: in the description of training, the designation "MAX" is used - "Perform the maximum repetitions."
| BEGINNING | EXPERIENCED | EXPERT |
| 1. Access to bars 10 * 5 | 1. Regular dips 4*MAX | 1. Triangle 3*MAX |
| 2. Push-ups in a horizontal stop 4 * MAX | 2. Turns in the corner 4 * 10 (in each direction) | 2. Korean push-ups 4*MAX |
| 3. Knee lift 4*MAX | 3. Diagonal push-ups 3*MAX | 3. Exit by force on uneven bars 6*MAX |
| 4. Pull-ups narrow, medium and wide grip 3*MAX | 4. Reverse pull-ups on bars with one hand 4*MAX (each hand) | 4. Rotation 360 degrees 2*MAX (both directions) |
| 5. Hanging transitions on hands 2*MAX | 5. Walking on hands 3*MAX | 5. Pull-ups with a narrow, medium and wide grip 4 * MAX |
| 6. Hanging jump transitions on hands 2*MAX | 6. Transitions backwards 3*MAX | |
| Rest between sets as you feel good, until full recovery. Do this workout 2-3 times a week. | Rest between sets - 60-90 seconds. Such training with the proper level of preparation can be carried out 3-4 times a week. | Since you are an expert, then do this method 4-5 times a week. Rest no more than 45-60 seconds between sets. |
Valuable tips
If you want to make your own workout, then follow the simple rules. Warm up, start with simple exercise to get into the workout. Then devote some time to mastering the new element, after which load the core. Finish off with a couple of grip exercises (for example, on a horizontal ladder).
Some are very biased towards training on the uneven bars, calling the fans of these harsh, but simple as a stick, shells “turnstiles”. Probably, this is because not everyone will be able to show themselves well done on the uneven bars.
In fact, the bars are one of the most ingenious creations of man. There are bars in almost every yard, and if not, then you can equip them at home and calmly swing and improve your body without paying for going to the gym. Of course, not all muscle groups can be pumped on the uneven bars (definitely not the legs), but everything above the waist acquires a natural Stethem-like beauty and power. Of course, if you do not exclude other shells and proper nutrition.
Here are 6 must-have exercises on uneven bars, after which you will not be afraid of anything in your life.
1. Push-ups
Here you need skill-training, otherwise it’s already on initial stage you can beautifully slide off the horizontal bar right on your face to your native land. But it's worth a try, because nothing trains the triceps like this exercise.
1. So, you need to take the position of emphasis on the uneven bars on straight arms.
2. Slowly, without too much fuss, bend your arms at the elbows, lowering until then, on the same level with elbow joint.
3. Then just as slowly, without jerking, return to the starting position.
Most importantly, while doing this exercise, press your elbows to your body, and tilt your body back slightly. In no case do not work with weights, otherwise there is a high risk of injuring the ligaments. In any case, never do this for the first two sets.
2. Diagonal push-ups
In this exercise, you need to slightly swap the legs and arms. Simply put, it must be performed strictly upside down.
1. So, put your palms on the ground a little wider than your shoulders, and put your straight legs on the bars: one leg on one crossbar, the other on the other.
2. Make sure that the body is in a single line with the legs. No need to raise the pelvis and bend the knees. Even if you stand diagonally to the floor, there is nothing wrong with that.
3. Everything is very simple - bend your arms at the elbows, as close as possible to face the floor.
4. Return to straight arms and repeat all over again.
You can do exactly the same diagonal push-ups. In this case, for each repetition, the emphasis is placed first on one edge, and then on the other. The stop point forms, as it were, a straight line with the leg, keep this in mind.
3. Twisting in the hang
Another exercise to perform upside down. Who said that twisting can not be performed on the uneven bars? Stop communicating with this person, for he is your enemy. The main thing is to do everything qualitatively and without risk to life.
1. Throw your legs on one crossbar of the bars and hook them on the second so that one crossbar passes under the knees and the second above the ankles.
2. Hands behind the head, elbows to the sides. pull up chest to the crossbar.
Remember that this exercise should not be done for too long, otherwise you will get hit. The exercise itself is noticeably more complicated than usual, because not only the work of the muscles, but also your position affects here. Upside down, everything seems more difficult.
4. Lifting straight lines with a turn
An exercise in the style of "one fell swoop of two birds with one stone." Here you have an equally good load on your hands and on the press. However, we must warn you that this exercise is much more difficult than it might seem at first glance.
1. Stand on straight arms, bringing your legs slightly bent at the knees slightly forward.
2. Gently raise your legs above the bars. The slower the better.
3. Now, without lowering your legs, turn first to the right and then to the left.
4. After that, return to the starting position, lowering your legs down. Then repeat.
5. Jumping on the hands
The exercise is as simple as it might seem. Nothing supernatural, just jumping on your hands. However, before doing this, make sure that the projectile does not fall apart under you.
1. Stand on straight arms.
2. Trying to help yourself with your legs and not bend your arms too much at the elbows, jump on your arms as high as possible.
3. If you are doing an exercise on long street bars, then you can “jump” along the length of the bar from one end to the other.
Modern bars of different heights are a kind of double crossbar. The height of the upper pole is 245 cm, the lower one is 165 cm. The distance (width) between the poles is adjustable. The exercises performed on them are mostly borrowed from men's gymnastics. In this regard, the nature of the exercises has changed. Almost completely eliminated static and strength exercises. The combinations on this projectile have gained a pronounced dynamics. They are dominated by swing exercises, flights from one pole to another. Static and strength exercises are used, as a rule, at the initial stage of training and in basic gymnastics. They are performed in simple and mixed hangs and stops. These include various hangs and stops, ups and downs, lowering, jumping, leg circles, and simple dismounts. Successful mastery of them depends on the development of the strength of the arms, shoulder girdle and torso, coordination of movements, flexibility, orientation in space, determination and courage. These abilities develop primarily in the process of systematic training on this projectile. The simplest of the exercises are included in the content school curriculum in gymnastics.
¨ Swinging bends in the hang on the top pole. To perform it, you must first raise your straight legs and, without holding them in the final position, take them back with a light throw, giving your shoulders forward. Do this several times in a row, gradually increasing the range of motion (Fig. 1) Training sequence:
1. From the hang to the w / w bend and return to the sp.
2. Slow hip flexion and extension with support.
3. Swinging curves with help and on your own.
Common Mistakes : 1) instead of flexion and extension in the hip joints, swinging around the grip points is performed; 2) legs strongly bent at the knees.
Insurance and assistance: standing on the side, with one hand behind the thigh in front, the other under the lower back.
¨ From the hang lying on the bottom, swing the legs apart into the hang and swing with the legs bent into the hang while lying.
Execution technique : It is performed by vigorously raising the legs forward to the ventral side and swinging them over the pole of the leg apart, then connecting the legs, an accentuated back swing is made. After accentuated pressing with the hands on the upper arm and continuing the pendulum movement of the body forward, raising the pelvis and bending the legs, perform a jump over the upper arm into the hanging position.
Training sequence: Swings with legs bent are first performed from the position of hanging on the air. With an accentuated abduction of the legs, perform a swing by bending the legs through the lower leg into the hanging position. Next, follow up with insurance in general.
Insurance : standing from the back or side under the back and stomach.
¨ Hang crouching on the lower pole - this is such a position of the person practicing on the projectile, in which he hangs on the ventral joint, and rests on the ventral joint with the toes of the bent legs (Fig. 2). It can be performed from the hang on the w / w by force; from the hang while standing on the w / w with a push of the legs; from waving curves.
Sequence of learning : from the hang, bending the legs, take the hang crouching - hang bending the legs - hang and dismount down.
Insurance and assistance: standing on the side, support with one hand under the back, with the other under the legs.
¨ Vis lying on the n / f : In the prone hang, the body should be straight and slightly arched, the head slightly tilted back, arms straight, support rear surface hips on n / f (Fig. 3).
Training sequence: In the U class, hanging lying on the bottom can be taken from hanging through hanging crouching. From lying down, take hanging lying bent over on the bottom, then hanging with legs bent and hanging, dismounting down.
It is carried out a) from the hang while standing on the upper leg with a push of the legs, followed by a jump over the pole with legs bent or spread apart to the sides;
b) from swinging with bends to the upper body, with a swing, bending the legs or apart.
Training sequence: a) from visa to gymnastic wall lifting forward straight or spread apart to the sides to the full amplitude of the legs is performed.
b) in the hang on the h / g after preliminary bending (swing), setting the legs apart to the side on the h / f;
c) from the hang while standing on the upper leg with a push, the legs are moved apart through the lower leg with the help and independently.
Insurance: It turns out standing on the side with one hand under the stomach, the other - under the back.
¨ Hanging leaning on the n / f with the support of the feet on the v / f performed from the hanging while standing on the outside. With a swoop of one, with a push of the other, one must alternately put the feet on the s / f and, bending, press the hips against the s / f (Fig. 4).
Sequence of learning consists of the following:
Perform hanging by bending on a log or other projectile with feet resting on a gymnastic wall; stepping on the gymnastic wall, swinging one, pushing the other, and then using bars of different heights.
Insurance and assistance is carried out by supporting with one hand under the shoulder, the other under the thigh.
¨ Hang lying legs apart one (on horseback)
Technique: Hanging lying legs apart can be performed different ways, but taking into account the sequence of training, it is advisable to use the students' motor experience. Therefore, it is better to perform a hanging lying right (left) on the bottom from a lying lying jump one back or from hanging crouching with a push of the legs. In hanging lying legs apart, the body, as well as in lying lying, is somewhat bent, the arm is straight, the head is tilted back, one leg rests on the back of the thigh on the lower leg, the other is below the poles (Fig. 5)
¨ Back thrust.
Technique: The emphasis on the back is most conveniently taken from the hang lying on the floor. By successive interceptions of the hands behind the n / w, go to point-blank behind - a kind of sitting on the poles (Fig. 6).
¨ Sit on the hip.
Technique: From a gray leg apart, with a jump of one, take a sitting on the hip (Fig. 7). Legs are outside. One leg, bent at the knee, rests the entire lower surface of the thigh on the pole, and the other is laid back, the socks are pulled back. Shin bent leg parallel to the straight leg laid back, keep the torso and head straight. Support on the poles can be performed with both hands or with one hand, the other to the side.
¨ Climbing at point-blank range on the h / w from the hang, crouching on the w / w
Technique: is performed by simultaneous extension of the legs and pressing with straight arms on the ventricle (Fig. 8).
Training sequence: a) flexion and active extension of the arms in the lying position;
b) from hanging standing on the crossbar, beam, low bars, etc., the implementation of the emphasis by pushing the legs and pressing with straight arms on the support.
c) from hanging while standing, bending over on the gymnastic wall, pressing with straight hands on the rail, stand up in standing hanging;
d) lifting at an emphasis on the airway with the help and independently.
Insurance and assistance are with one hand under the back, the other under the thigh.
¨ Hanging bent over on the bottom with the support of the feet on the top of the head and flipping to the stop bottom.
Technique: From the hang, standing on the bottom of the outside, with a stroke of one, with a push of the other, put the feet alternately on the top of the bottom and, bending, press the hips against the top of the bottom. After holding the hang, bending over, also starting from the upper leg alternately with the legs, perform a coup in focus on the lower leg (Fig. 9)
Training sequence: a) from hanging standing from behind, bending to the gymnastic wall with a push of the legs, hanging, bending over and returning to i. n. (grade 4);
b) from the hang standing on the lower stroke of one, with a push of the other, lifting with a coup;
c) from a standing position on the lower lunge with one stroke, with a push of the other, hanging on the lower lunge with the support of the feet on the upper lunge and a flip over to the l/f.
Typical mistakes: 1) in the hanging position, the head is tilted forward, the body is slightly bent;
2) When performing a flip, errors may appear that are typical for the second part of the lift with a flip with a swing of one, a push of the other.
Insurance and assistance: standing between the poles, support with one hand under the shoulder, with the other under the thigh. During a flip, the same as during a flip lift.
¨ Climbing with a coup on the railway.
Technique: It is performed from the hang by crouching one on the n / f. With a push of one, a swing of the other, and simultaneous active bending of the arms, the general center of mass (MCM) of the body approaches the w/g; the fly leg passes through the vein, after which the push leg joins it. Turning point-blank ends with an active movement of the head and torso back.
Training sequence: Training in this exercise begins after the preliminary development of the strength of the muscles of the arms, the front surface of the trunk and legs, the back and orientation in space. The exercise is performed first on the lower pole with the help, and then independently.
¨ Decline back from the emphasis on the h / w to the hang lying on the w / f.
Technique: From the emphasis on the upper arm, begin an active movement back on straight arms, pressing the hips to the pole, tilt the head slightly onto the chest, perform a decline to the position of the hang, bending further with an active movement of the arms up - back, move in an arcuate motion to the hang lying on the lower leg.
Training sequence: Standing facing the gymnastic wall, grip at shoulder level - jump at close range with straight arms - hold. (The exercise is performed with the help). In the emphasis, the performer presses the pelvis against the wall, the position of the back is rounded. From a supine position gymnastic stick down (shoulder-width grip), raising the shoulders and rounding the back, the student presses the stick with force.
The partner lifts him by the toes to the stand on the shoulder blades (imaginary hang bending over). If the position of the body does not change, then there are no mistakes. If only the legs are raised, then the student is relaxed. When performing the exercise, do not tilt your head back. Having mastered the proposed elements, you can switch to the projectile. Performing a drop to the hang from the stop, bending over, the belayer supports the student under the back and legs, helping him to press the pelvis to the crossbar, paying attention to the position of the arms, head and body.
¨ Lowering forward from the emphasis on the h / f to the vis while lying on the n / f or in the vis on the v / f.
Technique: From the emphasis on the h / f, bending over, hanging, leaning on the hips on the f / f, then move the hands with the back side forward so that you can go to the hang, then slowly lower yourself forward to the hang with the angle of the leg apart and without touching the f / f do an active swing back. When lowering into the hang while lying on the lower leg, slowly lower it forward to the hang while lying on the lower leg.
Training sequence: Training begins on the n / f or the crossbar, placing a horse or goat in front (imitation of n / f).
Performing the exercise with insurance, lowering the legs to the support, then lowering into the hang with the angle of the legs apart (without touching the horse or goat).
Insurance: It is performed with one hand under the shoulder blade with the other under the lower back.
Common strength exercises on parallel bars include push-ups and perhaps holding the angle bar in support. Artistic gymnastics offers many exercises on the uneven bars, which are mostly quite difficult, but there are basic movements, which allow everyone to train on this sports equipment.
Projectile features
Gymnastic bars are suitable for everyone - young children, teenagers, adults, because the load is solely due to their own weight, and the hands must be trained in relation to body size. 
If we are talking about comfort and useful activities in gymnastics, the width of the bars should correspond to the age, which means that you will either have to make them for a specific person, or just practice on gymnastic bars, because their width is adjustable. The distance between the parallel bars should be a few centimeters wider than the shoulders, a larger distance can be traumatic, and a smaller one will overload one muscle group, namely the triceps. So adjust the gymnastic bars so that it is comfortable, you need to tighten so that they do not wobble or sway.
To avoid injury, you need to warm up, during exercises you need to load evenly all the muscles that can work in a particular exercise. Bars are not a horizontal bar, complex work is important here, and not pumping a specific muscle.
muscle training
Introducing exercises that train certain priority muscle groups:
Follow the basic safety rules - do not stretch your muscles too much during push-ups, do not attach weights to your belt, it is better to do the exercises more slowly, the effect will be the same as from the load, and keep in mind that classes on the uneven bars load the heart, dose the load depending on the possibilities organism.
Exercise every day, slowly increasing the load, and the muscles will become not only strong, but also embossed. Great results in training on apparatuses can be achieved only by doing gymnastic rings.
Exercises
It is useful for every athlete to learn not only static exercises, increasing muscle mass, but also dynamic movements, which are the basis for further development in gymnastics. Try to train with a real gymnast trainer in a gym where the floor is covered with mats, as training without experience can cause injury, especially for dynamic exercises.
