Many athletes are often mistaken when they say that you can only pump up in the gym. Equipment such as parallel bars and horizontal bar are perfect not only for beginners, but also for avid bodybuilders. During training, many muscle groups develop on them.
Instructions
Step 1
If you need to develop triceps on the uneven bars, you should:
- Stand in the starting position.
- From the maximum top position, slowly descend to the maximum bottom position.
- When straightening your arms, strain your triceps.
Do this exercise the maximum number of times, in 4 sets.
Step 2
For the pectoral muscles you need:
- Stand as high as possible.
- With the maximum lower position, bend the torso parallel to the uneven bars.
- Return to starting position.
Repeat the maximum number of times, in four sets.
Step 3
To pump up the press you should:
- Sit on the uneven bars.
- Rest your feet on the opposite beam.
- Straighten parallel to the legs and return to the starting position.
Do this lesson in 4 approaches as many times as possible.
Step 4
The horizontal bar develops a large number of muscle groups, depending on the grip.
In order to pump up the pectoral muscles and muscles of the arms, you need:
- Grasp with a grip twice as wide as shoulder width.
- Pull up as many times as possible.
- Repeat in four sets.
To develop the internal muscles of the chest, you should take a narrow grip.
Step 5
To pump up the biceps, you need to do the exercise with an internal or "female" grip. Hands are shoulder width apart.
Step 6
If there is a desire to learn how to make a "power outlet", you need to:
- Grab the shell with a regular grip shoulder-width apart.
- Pull up as high as possible.
- At the very peak, try to throw your elbow up.
- After the hand is firmly fixed, throw the other hand.
You can throw two hands at once, this is learned after practice with the above method.
Step 7
To learn how to do the "upside-down lift", you should:
- Pull up to the chin.
- Raise your legs straight up.
- Tighten them so that the belt is at the level of the horizontal bar.
- Throw your legs behind the horizontal bar and make a coup.
