How to build an athletic torso? Athletic torso and muscle strength on the horizontal bar and parallel bars.
Athletic torso. Exercises on the horizontal bar and uneven bars
An athletic torso and muscle strength, which the heroes of Ancient Greece can envy, can be developed with just two simple apparatus - a horizontal bar and uneven bars. Even Roman legionnaires used a horizontal bar to strengthen the shoulder girdle. Today these devices are available to everyone and everywhere.
Long before the appearance of basement "rocking bombs" and fitness centers, in every courtyard of our immense state, one could see young guys strengthening their figure on horizontal bars and parallel bars. Here I was no exception. In the school yard, I often "hacked to death" with my peers and looked with envy at the elders who knew how to work beautifully on these apparatus. I will try to remember the names of different exercises on the horizontal bar - these are "The Sun Forward and Backward", "Ascent-Flip", "Exit on one hand", "Exit on two hands", "Snake", "Crab" and others. My friends and I spent hours practicing these movements and trying to outrun each other in flexibility and strength. And in the future, when our gyms were closed for the summer season, we supported and developed our figure on the same horizontal bars and parallel bars. Now, I hardly see people training this way.
1 approach Pull-up on the bar to failure. If it does not work out with a regular grip, turn your hands towards yourself, so it will be easier for you. If you overcome it 1-2 times already well, rest for 2-3 minutes.
1 approach Raise-flip 10 times with a wide grip.
2nd approach Lifting-flip 11 times, medium grip + push-ups from the floor 30 times without rest, wide grip. Rest 2-3 minutes.
3 approach Lifting-overturning 12 times, grip narrow + without rest push-ups from the floor 31 times, medium grip + without rest lifting straight legs in the hanging on the bar from an angle of 90 degrees and upwards - 15 times. Rest 2-3 minutes.
4 approach Lifting-overturning 13 times, wide grip + without rest push-ups from the floor 32 times, narrow grip + without rest lifting straight legs in the hanging on the bar from below to an angle of 90 degrees - 10 repetitions, from an angle of 90 degrees and upwards - 10 repetitions, + without rest lunges (walking forward, 25 repetitions on each leg, deep lunges with weight (stone on the chest, cobblestone weight 5-10 kg (or pancake)). Rest 2-3 minutes.
5 approach Lifting-flip 14 times, medium grip + without rest push-ups from the floor 33 times, wide grip + without rest lifting straight legs in the hang on the bar from below to an angle of 90 degrees - 10 repetitions, from an angle of 90 degrees and upwards - 10 repetitions, full lifting 180 degrees - 10 times, + without rest lunges (walking forward, 26 repetitions on each leg, deep lunges with weight (stone on the chest, cobblestone weight 5-10 kg (or pancake)) + push-ups from the bars to failure without rest + without rest, jogging at an easy pace for 30 minutes (through training, if possible, take a wheelbarrow, load stones or earth and along a path of 50 meters long with a fast run and with full gear. easy run, and so 3 laps without stopping).
6. We restore breathing. Stretching.
If you do all this you can consider yourself a universal soldier!
