Find out how in the summer time you can pump up with one horizontal bar without visiting the gym. Today, more and more people are turning their gaze to a healthy lifestyle, an integral part of which is sport. Not every person has enough free time to visit the gym regularly. However, if you want to improve your physique, then you can achieve this through training on the horizontal bar.
This sports equipment can be found in any yard or school stadium. In addition to the obvious health benefits of exercising with turnstiles, outdoor activities greatly enhance this effect. However, it is immediately worth noting that it will be quite difficult to study alone, and you must have great willpower. We recommend that beginner turnstiles involve friends in their activities.
Working together with the turnstiles is not only fun, but it brings an element of competition into your activities, which contributes to the growth of athletic performance. To draw up the correct training program, first of all, you need to correctly assess your level of initial training. And it doesn't really matter what your age is, because you don't need to think about professional sports.
In addition, you must understand what attracts you most to training on the horizontal bar. Someone likes to perform spectacular and complex elements, while for others, strength exercises are more important. When you define for yourself the path of your development, you will take a very important step forward. Only after that you can do the second - draw up a training program. This is an extremely important part of your training, because the speed of your progress depends on the effectiveness of the training program.
Here are the main factors to consider when designing a training program:
- direction of studies - technical or power;
- list of movements - you must clearly know what you will do on the sports ground;
- the number of approaches in each movement;
- duration of classes;
- pause time between sets;
- training frequency;
- nutrition.
It should not be surprising that nutrition was included in the number of factors influencing the training program. This is another important point, without which it will be extremely difficult to achieve positive results.
How should the turnstiles trainings be organized?
Having familiarized yourself with the main factors that have the maximum effect on the effectiveness of the training process, you should consider them in more detail.
Directions of studies
As we said, you can choose between technical or strength training. The technical direction includes the development of complex gymnastic elements, for example, Russian-Czech turns. This is a very difficult direction, because you have to devote all the time to mastering the most complex elements of gymnastics.
For example, to master the "endo", it is necessary to master well such an element as "put on and off". One exercise can take several weeks to master. Of course, if you are physically well prepared and you already have some gymnastic training, then it will be much easier for you.
That is why we recommend for beginners to choose the power direction of training. In most cases, they are not doing very well with equipment. Most of the turnstiles started with strength training, and then moved on to technical ones. In addition, the results of strength training you will notice quickly enough, and this is definitely a positive factor.
Warm up
It is with a warm-up that each new lesson must be started. With a set of specific movements, you can prepare the muscles of your body for stress. A good warm-up has been proven to increase workout efficiency by about a quarter.
List of exercises
It is for the sake of exercise that you decided to start doing street sports. Probably, not everyone knows that the list of exercises available for performing on the horizontal bar is quite large, and they all differ in complexity. We recommend starting with pull-ups, flip-ups, exits, riveting, etc.
First, you must understand what you are capable of at the moment, because in order to progress, you need to use sufficient physical activity. For example, pull-ups are a great exercise for a beginner, and flip-ups are great for more experienced turnstiles.
Number of sets
A very important point affecting various factors of the lesson is the productivity of the training of the turnstiles and the duration of the lesson. To put it simply, the bed result largely depends on the number of sets that you perform in each exercise.
If there are not enough approaches, then you will not be able to progress, however, an excessive number of them will also not be beneficial. It is very important to choose the right number of sets. To do this, you can recommend using the following tactics. Perform an exercise "ladder" with additional resistance, the weight of which is 10 kilos.
First, work with 15 to 20 sets (maximum), and then 4-5 (minimum). The difference between the indicators will be the number of sets you need. However, you can use any technique to determine the optimal number of approaches.
Duration of classes
This indicator depends on your physical capabilities and the length of rest between sets. Immediately try to strictly adhere to a certain length of rest between sets. If you are studying in the company of friends, then while talking, you may simply forget that the time has come for a new approach. This will negatively affect the effectiveness of the entire session. It is difficult to give precise recommendations on the length of the rest, because each person is different. However, try to stick to a range of 40 seconds to three minutes.
Time of the training
Each of us has a lot of things to do in a day. Therefore, you need to find the time when you will always be free. Most often, this time is the evening when you have already returned from school (work). After that, you can train with friends until dark to your favorite music.
Occupation frequency
We admit that this is one of the most difficult questions when it comes to the principles of organizing the training of turnstiles. First of all, you need to remember that the muscles must have time to recover from the previous exercise. At the same time, a lot depends on the intensity of the classes. If this figure is low, then you can train every day. However, such a training regimen will not bring you much benefit.
If we talk about fruitful intensive training, then it will be enough to carry out three sessions throughout the week. You can also exercise on weekends, but the intensity should be low and simple exercises, such as push-ups, are enough. If, after an intense workout, you feel pain in the muscles, then you need to have a good rest and start training only after they disappear.
Nutrition
This is a very broad topic and we will not talk much on this issue now. You must understand that without a properly organized diet, you will not be able to progress. Thanks to food, our body receives energy and materials to create new muscle tissue. Pay close attention to this issue.
How to properly organize training for turnstiles?
For many athletes, the main task during training on the horizontal bar is to create a beautiful body. To make your turnstile workouts as effective as possible, you should adhere to a few simple rules:
- Always use the type of grip that is most comfortable for you. We recommend that you treat your hands with talcum powder or at least sand before doing the exercises. If it's cold outside, use special gloves.
- Distribute your body weight correctly. For most movements, you will need to cross your legs and bend them at right angles. In this case, the back should be straightened, and the hands securely grip the horizontal bar.
- Exercise smoothly. Sudden movements should not be allowed. When doing pull-ups, it is necessary to exclude the pelvis from the work.
- Start with simple exercises. You must understand that it is impossible to become a professional turnstile in a week. Master the exercises gradually and you will definitely achieve your goal.
A few words should be said about contraindications for exercising on the horizontal bar. In principle, almost every person, if desired, can become a turnstile, and age or gender are not decisive here. It is more fully understandable that the best results are shown by those who started practicing since childhood.
Girls can also improve their figure thanks to training on the horizontal bar. We believe that the optimal age to start classes for guys is 15 to 16 years old. However, even at 30 and even 40 years old, practically nothing can prevent you from becoming a turnstile. But in the presence of problems with the spinal column and overweight. It is strictly forbidden to train turnstiles in case of serious problems with the articular-ligamentous apparatus and muscle dystrophy.
If you decide to start training on the horizontal bar, then in the absence of serious health problems, nothing can stop you. Let us remind you that it is very important to draw up the correct exercise program and train regularly. Only in this situation can you achieve positive results.
For more on how turnstiles train, see this video:
