Exercises for the press on the horizontal bar and parallel bars for girls, beginners. Technique of execution

Exercises performed on the horizontal and parallel bars can be a great way for girls who are just beginning their fitness journey to strengthen their core and develop a toned body. By focusing on the abdominal muscles, these exercises can help develop a toned and powerful midsection. Even though they could seem difficult at first, anyone can learn them with the correct method and constant practice.

These bars may seem intimidating to beginners, but they can be learned with easy, step-by-step instructions. To prevent injuries and guarantee that the exercises are as effective as possible, it is imperative to acquire the correct technique. Quality, not quantity, should be the main priority.

In this post, we’ll dissect some of the top press exercises on the parallel and horizontal bars, clarify proper technique, and provide initial guidance for newcomers. You’ll discover that these exercises can be a potent addition to your training regimen, regardless of your current fitness level.

Exercise	Technique
Knee raises on the horizontal bar	Hang on the bar with straight arms. Slowly raise your knees towards your chest, then lower them back down. Keep your core tight and avoid swinging.
Leg raises on the horizontal bar	Hang on the bar, raise your legs straight out in front of you as high as you can, then slowly lower them. Engage your abs throughout the movement.
Knee raises on the parallel bars	Support your body on the bars with straight arms. Raise your knees up towards your chest and slowly lower them back down. Keep your back straight and abs engaged.
Plank hold on the parallel bars	Hold yourself up on the bars with your arms straight and your body in a plank position. Keep your core tight and maintain a straight line from head to heels.

Benefits of exercises on the horizontal bar for pumping up the abs for girls

Girls can benefit just as much from ab exercises on the horizontal bar as do men.

The primary advantages of using the horizontal bar to pump up your abs are:

• improving spatial orientation;
• working out several muscle groups at once;
• unloading the spine;
• increasing the level of body control.

Girls, especially those who are just starting out, can enhance their overall fitness and strengthen their core muscles by performing exercises on the parallel and horizontal bars. You may effectively target your abs while simultaneously working on stability and strength by becoming proficient in fundamental exercises like hanging leg raises and dips. These exercises are a great addition to any fitness program because they can help you develop upper body control and a toned midsection with consistent use and proper form.

What muscles in addition to the abs are involved during training?

The rectus abdominis muscles are typically referred to as the abs. For the purpose of producing abdominal muscle relief, their enhanced mode of training is more appropriate. Because of their anatomical features, girls’ and women’s lower abdomens need more care.

The bars and the horizontal bar are essential in this situation because they apply a comparatively even load to a lot of muscles:

Contraindications to exercises on the horizontal bar and parallel bars

Although the exercise techniques are easy to perform and the equipment is readily available, gymnastic equipment that poses a significant risk is the horizontal and parallel bars.

The following conditions strictly prohibit exercises on them:

• diseases in the acute period;
• injured hands;
• varicose veins;
• atherosclerosis;
• epilepsy;
• intervertebral hernias;
• disc protrusion;
• significant excess weight.

Physical activity is a common contraindication for other diseases, so extra caution should be used when it’s present.

The most read article in this section is "Body drying for girls." Don’t miss it. training regimen and a month-by-month nutrition menu in detail.

Beginners" mistakes

It is imperative to adhere to the recommended technique when performing press exercises on the horizontal bar. In artistic gymnastics, novices frequently make mistakes.

The most typical ones are:

• working without insurance (leads to serious injuries, in some cases – incompatible with life);
• setting the wrong grip;
• correct techniques of jumping on and off are not practiced;
• technically illiterate work with the body and limbs;
• use of questionable techniques;
• desire to immediately achieve the result in full.

Technique for pumping up the press on the horizontal bar and parallel bars for girls from scratch

Exercises using the horizontal and parallel bars typically present challenges, even to individuals who have previously engaged in vigorous press-ups. This makes sense because, in the past, only specific muscle groups were worked, but using gymnastic equipment requires complex control over the entire body. We must remember that working with insurance is essential, particularly in the beginning.

For these reasons, the preparatory activities listed in the table should be the focus of the first week of classes:

Elements performed	Execution technique	Actions of the insurers	Note
Jump onto the bar, dismount.	Bending your knees, move your arms back and down. Jump up with a bend, grab the bar. Fix the position. Make a leg swing. On the 3rd swing forward, do a jump, bending. Land on semi-bent springy legs, feet shoulder-width apart, knees slightly apart, arms raised forward and up, spread apart.	Two spotters. Stand to the side, facing the performer. Ready to catch in case of a fall or correct the body movement. Can slightly push up by the waist.	Do 3 sets of 10 repetitions.
The exercise guarantees the correct and safe use of the equipment. In the starting position, do not look at the bar, it should be directly above your head. You need to see it in the jump. Bend so that the shoulders and chest seem to slide under the bar. Dismount, bending in a similar way.
Exit on two hands on the bars.	Grab the ends of the bars, arms half-bent. Jump to straight arms. Swing your legs forward. When moving your legs back, at the dead point push off the bars with your hands and jump off.	Two spotters. The actions are described in the previous paragraph.	3/10
Hanging on shoulders.	Stand between the bars in the middle part. Simultaneously with the upward jump, spread your arms bent at the elbows to the sides and hang on the inner sides of the shoulders. Grab the bars with your hands. Dismount in the reverse order.	One person on the belay.	3/5

It takes this preparatory complex to work on the apparatus independently in the future.

10 effective exercises and the technique for their implementation

Exercises for the press on the horizontal bar are quite difficult in technique, especially for a beginner. Next, they are arranged in order of complexity.

Corner

Raise your straight legs parallel to the floor while hanging on the bar, and hold the position for as long as you can. Ten to fifteen times, repeat.

Raising straight legs

This exercise is a traditional corner continuation, but it’s done with two counts of dynamic movement. You can bend, lift, and straighten your legs as much as you can if you are unable to instantly raise them from a hang to a right angle.

Straightening your legs is preferable.

Frog

Simple in terms of technology and not a demanding exercise. It is advised to only use in conjunction with other movements to add variation to the set. Pulling the knees as close to the chin as feasible is the fundamental principle of the technique.

Twisting the body

Since the bar grip breaks most frequently during technique execution, it is best to execute the move with insurance. From a technical standpoint, the exercise is simple: it involves lifting your legs straight up to the bar on a regular basis.

Even for novices, once the corner is mastered, there are no problems.

It should be categorized as the most efficient exercise as well because it only requires a brief amount of time and has no effect on the growth of muscle mass. The primary outcome of the training is the improvement of the waist circumference and the growth of the abdominal muscles’ endurance. The latter factor has a positive impact on how training goes in the future.

Side twists

In its original form, this exercise primarily works the lateral muscles, which help to shape the waist, rather than the rectus abdominis muscles, which are used to contract.

With a wide, straight grip on the bar, bend your legs at the knees, and rotate your pelvis and legs in different directions alternately while holding the bar in this manner. You can advance the difficulty of the technique by performing twists with straight legs (from the corner position) once you have mastered the initial option. This option allows the exercise to run in full speed.

Pendulum

The technical methods from the first two exercises are carried over in this one. The pelvis is rotated at the waist while the legs are raised to the bar in a hanging position using a straight medium grip. Straight legs move in the vertical direction, much like a pendulum swing does.

Bicycle

The frog is the model for this method. The knees are alternately pulled to the chin, which is the only difference in technique. You must exercise caution when performing this exercise because there is a potential for one-sided separation from the bar and an alternating change in the balance of loads on the arms.

Scissors

Two categories of exercise exist. In the most basic scenario, one would position themselves as the "corner" and perform counter-vertical swings to mimic the swimmer’s leg motions. Horizontal scissors is a more intricate option in which the legs are crossed and their position in the vertical plane is altered with each swing.

Lifting the pelvis

The exercise’s typical description and the real performance technique don’t always line up. It is essential to straighten your legs to the crossbar and to straighten your lower back by pulling your body up vertically with your hands. You can create a foot tray with your left and right hands in turn to add complexity.

Wipers

Similar to how a pendulum is received, but at a rack, with your feet brought up to the griff, the legs are sorted as much as possible by closing after that.

The lower side lines of the abdomen can be effectively corrected with this exercise.

The most read article in this section is Glutamic Acid: What It Is, How It Works, and How It’s Used in Bodybuilding and Sports.

Training programs for different levels of training per week

Since each person has a unique level of physical fitness, training programs should be designed with varying loads and levels of complexity.

Level zero

When beginning their training, girls and women should follow the guidelines established for the first week of instruction. It takes preparation to use the equipment correctly so that you can eventually master every technique. Strict adherence to dosed loads and the guidelines for their gradual increase is required.

We suggest the following horizontal bar exercises for this week:

Day	Training
1	corner;

Every training session starts with a warm-up, which may involve exercises in the morning. Depending on physical fitness, three sets of five to ten repetitions are done for each exercise. You shouldn’t increase the number of repetitions if every technique works. For a month, a stable complex needs to be run.

Only one exercise per day may have the number of repetitions increased.

Add two to five repetitions to each complex element following a month of training.

Rest days should occur once a week. If the training is challenging, it can be completed every other day using the prescribed schedule.

You should avoid exercising one or two days prior to and following your menstrual cycle.

For girls

It is suggested that girls who have received quality initial training lead classes with high and low loads alternated every other day.

Subsequently, the elemental complexes can be constructed as follows.

Day with a heavy burden. These days, there are a lot of exercises, so you should only do two sets of fifteen each. It is not advisable to try to make the load heavier. Each week, you can only add one repetition.

The course covers a wide variety of the best practices, including:

• wipers;
• pelvic lift;
• scissors;
• bicycle;
• frog;
• pendulum;
• side crunches;
• body crunches;
• straight leg raises;
• corner.

Day with little impact:

• bicycle;
• frog;
• side crunches;
• scissors.

Fifteen repetitions and three approaches. Cardiovascular exercise is also advised these days.

For overweight women

If you are overweight, you should organize your gymnastics equipment training in a strictly individual manner.

In this sense, conventionally overweight women can be categorized into three groups:

• Women who have previously received good physical training with an excess of weight norm by no more than 20%.
• Girls who have a genetically determined dense physique and an excess of norm by no more than 10 kg.
• Women with significant deviations from the normative weight.

Before returning the weight to normal for the first group, it is advisable to suggest a typical week for beginners. Make sure you exercise your heart actively every other day.

The second group should follow the same procedure, but with half as many repetitions.

It is not advised for the third group to perform exercises on the horizontal bar until they have lost weight. You should use the above-described method of hanging on the bars to strengthen your abdominal muscles. Perform a corner, raise your pelvis, and frog from this position. Complete ten to fifteen exercises in one session. To prevent hematomas from forming on the inner (supporting) sides of the shoulders, do not increase the load.

The exercises on the bars and horizontal bar that are taken into consideration supply the essential components that impact the press’s functionality without increasing its volume.

Design of the article: Lozinsky Oleg

For beginners, especially girls, adding exercises on the horizontal and parallel bars to your fitness regimen can be a great way to develop overall body strength and strengthen their core. By beginning with easy exercises and working your way up, you’ll strengthen your abs while also enhancing your balance and posture.

To avoid injury and maximize the benefits of each exercise, it’s critical to maintain proper form. Prioritize quality over quantity, and take your time making progress. Maintaining consistency is essential, and you will see noticeable progress over time.

Exercises on these bars are a fun and challenging way to work your abs, whether you’re new to fitness or just looking to mix things up. Remain calm, pay attention to your body, and relish the process of strengthening your core.

Video on the topic

Leg Raises on the Horizontal Bar – This is a Waste of Time

HOW TO QUICKLY PUMP UP THE ABS ON THE HORIZONTAL BAR FOR A BEGINNER #abs #abs #horizontal bar #exercises

Effective pumping of the press on the horizontal bar

How do you like your abs?

How long do you need to hang on the horizontal bar to grow? #shorts