How to do push-ups on the uneven bars - exercise technique and what muscles work

What happens if you swing on the bars every day? Coach answers

May 3, 2022, 14:35 MSC

This exercise has many pluses, but there are nuances.

fitness treener

What is the right way to swing on the bars? What will happen if you exercise on the bars every day?

Bars – the most popular sports apparatus, which is on any sports ground. Thanks to it, you can gain muscle mass and make your body lean and attractive.

Sisukord

What you will get from exercising on the uneven bars

Improves the work of the lungs and cardiovascular system.
Luud, liigesed ja sidemed tugevnevad.
Increases strength and endurance.
Upper body muscle mass increases.
Blood pressure stabilizes.
Posture improves.
The fat layer is reduced.

Please note that the frequency of training on the bars depends on the level of fitness, purpose and contraindications. Daily training to failure is inadmissible. The principle of “the more, the better” does not work here. Scientists have found that super-intensive training reduces athletic performance. This is due to overtraining. It threatens with lowered immunity, depression, impaired concentration, reduced muscle efficiency and a drop in performance in sports.

Beginners are recommended to train 2-3 times a week for about 20-30 repetitions per workout to prepare joints, ligaments and tendons for future loads. For more experienced athletes it is allowed to train every other day, but it is necessary to adequately select the load. This way you will keep your joints and ligaments healthy.

How to squeeze the maximum out of push-ups on the bars

Increase the load gradually. From five repetitions to 15 over the course of a week.

Do in full amplitude of movement. It’s better to do less, but do it correctly.

Find the optimal tempo of the movements. Smoothly descend and powerfully ascend. Do not throw the body down, control the lowering. Train after full muscle recovery.

How to properly push-up on the bars

Tehnika

Firmly grasp the bars, the body is flat. The neck, back and hips are on the same line. Legs together.
The shoulder blades are fixed and lowered down.
On the inhale smoothly lower the body to the lowest point, bending the elbows to an angle of 90 degrees.
On the exhalation, extend the arms, raising the body to the upper point. Try to eliminate jerking and swinging legs.
Trace the correct breathing during the exercise.

Experiment with training. Ideally, the exercises should alternate. Add exercises to develop strength, endurance and for muscle growth. A variety of exercises will be enjoyable and will not make you bored. Before training, use a warming ointment for muscles and conduct a joint warm-up. After a month, you will be pleasantly surprised by the results.