Learn how to use the parallel bars in addition to the chest to effectively pump the abdominal muscles. We tell you the secret exercises and training system. Bars, however, like a horizontal bar, are excellent equipment for training abdominal muscles. Today we will introduce you to the most effective abdominal exercises. This equipment can be easily found in any stadium, even a school stadium, which will allow you to train without visiting the gym.
The best abdominal bar exercises
Most often, the bars are used to perform push-ups and athletes often forget that they can also be used to swing the press. Let's list the most effective exercises.
- Corner. To perform this movement, you need to take emphasis on the uneven bars. Then raise your legs to a right angle with the body and hold this position for as long as possible. If your muscles are not yet sufficiently pumped, you can raise your legs bent at the knee joints.
- Raising the legs. Another effective abdominal exercise is leg raises. Note that it can be difficult for beginners. Take an emphasis on the uneven bars and start raising your legs above the level of the sports equipment. After that, spread your legs and return to the starting position. Perform 15 to 20 repetitions in one set. It is also important to remember to keep your legs straight and work at a slow pace. There is also a second option for performing the movement. When the legs are above the level of the bars, then they should not be parted, but taken to the side. After that, you should return to the starting position and repeat in the opposite direction. If you do not yet have sufficient muscle strength, then simply lift the legs bent at the knee joints.
- Body lifts. This is a fairly popular abdominal exercise. You need to sit on one beam, strengthening your legs on the second. Lower the body down, but do not bend your back. After that, return to the starting position. It is necessary to work at a slow pace and without rising (falling) to the end, so that the abdominal muscles are always in tension. In one set, 15 to 20 repetitions should be performed. Pay attention to your breathing as well. The body should be raised during exhalation and lowered during inhalation.
Exercises on the horizontal bar for the press
- Corner. A fairly simple movement that is almost analogous to the abdominal exercise of the same name. While hanging, you need to raise your legs to form a right angle with the body. Hold the position for as long as possible. Beginners can lift their knee bent legs until their abdominal muscles are strong enough.
- Raises the legs. This is a more complex movement compared to the previous one. You again need to hang from the bar with outstretched arms. After that, start raising your legs to the horizontal bar, touching it. It is also important to eliminate the rocking of the body, as you will involuntarily use the force of inertia, which will significantly reduce the effectiveness of the lesson. You can vary your movements by alternately raising your legs to the left, right of the arms, and in the middle. This will allow you to build all the abdominal muscles, including the obliques. In the first case, when the legs are raised strictly in the middle, only straight muscles are actively involved in the work. You can work to failure or do 15 to 20 repetitions.
- Wipers. This is one of the most difficult abdominal and parallel bar exercises. Hanging on outstretched arms, raise your straight legs to a 45-degree angle. While holding this position, begin to turn your legs to the sides, thereby imitating the work of car wipers. The number of repetitions corresponds to the previous movement.
Note that there are many more abdominal exercises, but first you should master the above. You can also come up with your own movements. Of course, for this you need enough to pump the press.
The movements you perform for the abdominal muscles should be performed so that the muscles are always in tension. This will allow you to speed up your progress and become the owner of the coveted stomach cubes much earlier.
At the same time, you should remember about other muscles of the body and develop them. Agree that a well-built abs in the absence of other muscles will look very comical. If for some reason you cannot attend the gym, then start exercising at home. Gradually, you will join strength training and decide to start visiting the fitness center. Although it is possible to train quite effectively at home, at some point you still have to start going to the gym. This is due to the greater training opportunities compared to home. If you have not yet started building your body, then this can be done at any time.
How to pump up the press on the uneven bars and horizontal bars, you will learn from this video:
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