Sooner or later, if you only deal with fat deposits on the abdomen and buttocks, the problem with the sagging "fat" on your hands will come up, and with it together, the moment will come and you will find a sagging breasts, and sometimes even cellulite and stretch marks on your arms and chest! In order not to run the business to such a deadly extreme, it is necessary to take care of the places that are young - almost never problematic, and with age - almost always become a disaster. For the beauty of the hands and chest, we suggest you pay your attention to the exercises on the uneven bars.
What muscles are affected?
As mentioned above, on the parallel bars you can pump up your arms and chest. Namely:
- triceps;
- large pectoralis muscle;
- small and large round muscle;
- rhomboid muscles;
- the widest dorsal muscle;
- elbow muscles.
Note that the exercises on the uneven bars to pump the biceps are not suitable, here you will be helped by a "relative" of the beams - a horizontal bar.
Triceps or chest?
In order to emphasize the stress on the triceps or on the pectoral muscle during exercise, it is necessary to slightly modify the performance. If you want to pump up your chest, then your hands should be as far from the chest as possible while flexing, and the body is strongly tilted forward.
In the event that you need inflated triceps, first of all, bring your hands as close to the body at the moment of lowering, and do not bend forward forward, staying upright.
Technique of execution
Exercises on the uneven bars for girls, nothing, except the number of repetitions do not differ from the male counterpart. Before the beginning it is necessary to warm up well and to knead joints, it will help to avoid traumas - sprains and dislocations .
The bars should be slightly wider than your shoulders, the surface - even, otherwise, swinging, you can provoke curvature of the spine.
We take both hands by parallel bars, climb up (bouncing, or using a footrest) and go down, bending our elbows. In this case, the degree of bending of the elbows should be a minimum - 90 °, and preferably less. Amplitude is as full as possible, if you are a beginner, reduce the amplitude, but stick to a degree.
What you can not do:
- jerks;
- loosening.
Breath:
On the extension of the arms - exhalation, on the bend - inhale.
All you can do on the uneven bars is push up, if you want to make a variety of workouts, do the exercises on the uneven bars for mass. To do this, you should hang extra weight on the belt. The technique is identical, but one should not resort to such trainings more than 2 times a week.
We seem to have discussed and what the exercises on the bars do (do not forget about the aesthetics of sagging arms and chest!), And the technique, and add-ons at will (pushups on the triceps, on the chest, with weight), however, you still do not Are you sure that it is worthwhile to resort to exercises on uneven bars?
Several weighty "for":
- The bars are in almost every yard,
for their purchase, you do not need to spend money, and for their use you do not need to pay a monthly fee, as in fitness centers. - Exercise is elementary and does not require preliminary deep knowledge in sports.
- Bars - this is almost the only way to pump up your hands and chest with just 1 exercise.
- In addition to pumping the chest and arms, you are approaching the desired flat stomach. Believe me, after the exercises, you will feel every inch of your press!
- Push-ups are the most effective way of burning calories after running and skipping rope, if you do not resort to special simulators.
So, having tried, you do not lose anything, because you do not need to invest money in purchasing bars. And the result and your state of health will be the best agitation for continuing the studies!