Turnstile and beams: training program

About the training program for the bar and the bars are asked quite often.

Perhaps, a bar and bars are such sporting shells, which can be found in any yard.

Exercising on these projectiles, you can achieve good results, you need only a training program. It is not difficult.

The easiest way to train on the program 2 + 2. That is, you have 4 training days. It’s Monday, Tuesday, Thursday and Friday. You can certainly train on any other days by the same scheme.

That is, work 2 days, make a day break, then 2 more days, then 2 days rest, and start a new circle.

If you do not have bars, you can use the training program for the horizontal bar in order to get inflated.

Turnstile and beams: a proven training program

Monday

– Pulling on the bar with a wide grip for the head: 2-4 sets of 8-10 repetitions.

– Pulling on the bar with an average grip, palms away: 2-4 sets of 8-10 repetitions.

– Push-ups on the uneven bars: 2-4 sets of 8-10 repetitions.

When pushing up on the uneven bars you need to relax the waist and do not bend your back. If possible, you need to alternate the width of the beams.

It is necessary to know that the wide beams give a load on the chest, and the narrow bars give a load on the triceps. Although here there are some subtleties, but they are a little later.

 

training program for the bar

 

 

When squeezing on the bars, you can not block the breath. When lowering, an inhalation is made, while exhaling – exhalation. This also applies to performing exercises on the bar.

– Lifting the legs in the vise on the crossbar: 2-4 sets of 8-12 repetitions. This exercise is for the press.

Tuesday

  • 1. Pulling on the bar with a wide grip to the chest (palms away from you): 2-4 sets of 8-10 repetitions.
  • 2. Pulling on the bar with an average grip (palm to yourself): 2-4 sets of 8-10 repetitions.
  • 3. Push-ups on the uneven bars at the waist. It can be an ordinary brick, or a bag of sand or gravel. Push-ups should be partial. This means that you do not go too low, but work in half the movement. This method will give a load on the triceps. Among other things, this will make it possible to reduce the number of approaches. Over time, try to reach the maximum amplitude of motion. A little time will pass, and progress is assured. Perform 2-4 sets of 8-10 repetitions.
  • 4. Push-ups on the uneven bars, bending forward and down to the maximum position. Try to keep the brushes at the level of the armpits.
  • This method will provide an opportunity to work out the muscles of the breast. Perform from 2 to 4 approaches. Over time, connect to this exercise additional weights.
  • 5. Raising the straight legs in the vise on the crossbar: 4 sets of 10-12 repetitions. Over time, the number of repetitions can be increased.

Wednesday – day off.

Thursday

  1. Pulling on the crossbar with a wide grip for the head: 2-4 sets of 8-10 repetitions.
  2. Pulling on the crossbar with a narrow grip, palms away: 2-4 sets of 8-10 repetitions.
  3. Push-ups on the uneven bars: 2-4 sets of 8-10 repetitions.
  4. Push-ups on the uneven bars with forward tilt, work at maximum amplitude: 2-4 sets of 8-10 repetitions.
  5. Raising the legs in the vise on the crossbar: 2-4 sets of 10-12 repetitions.

Friday

  • Pulling on the bar with a wide grip to the chest: 2-4 sets of 8-10 repetitions.
  • Pulling along the crossbeam in different ways: 2-4 sets of 8-10 repetitions. We try to touch the crossbar with the chest.
  • Pulling on the bar with a narrow grip of the palm to yourself: 2-4 sets of 8-10 repetitions.
  • Push-ups on the uneven bars, relaxing the waist: 2-4 sets of 8-10 repetitions.
  • Push-ups on the uneven bars to the maximum amplitude with a forward slope: 2-4 sets of 8-10 repetitions.
  • Lifting of knees bent in the knees on the crossbeam, trying to touch the chest: 4 sets of 12-15 repetitions.

Of course, the number of repetitions and approaches can be changed in any direction. There are also more simple ways. For example, you make 4 approaches of pull-ups, known and accessible to you, then perform 4 approaches by methods known to you on uneven bars.

 

push-ups on the uneven bars

 

Turnstile and beams: training methods

There is another method of working on a bar and bars. It’s called a super series. This is such a way, when the exercises on the bar and the bars are alternating.

That is, you perform pull-ups and immediately without rest do push-ups on the uneven bars. This is one approach.

You rest and then follow the second approach.

You can use either the program discussed above, or try to develop your own by picking up the number of exercises available to you, the ways of doing them, and the number of approaches and repetitions.

 

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