How to do a workout
To begin with, do a small warm-up: twist your arms and legs in the joints, make tilts and turns of the head and body, as in school in physical education.
Then start the exercises:
- The movement of the shoulder blades in a vertical position on the horizontal bar - 3 sets of 8-10 times.
- Inclined pull-ups on a low horizontal bar - 3 sets of 8 times.
- Push-ups from the support - 3 sets of 8-10 times.
- Reverse push-ups - 3 sets of 12-15 times.
- Raising the knees to the chest on the bars - 3 sets of 10-12 times.
- Squats - 3 sets of 15-20 times.
If some exercises seem too easy for you, you can make them more difficult for your level. For example, instead of push-ups from the support, do classic ones.
How to do exercises
The movement of the shoulder blades in the vertical position on the horizontal bar
Hang from the crossbar, grabbing it with a straight grip at shoulder width. Slowly lower your shoulder blades, hold the position for a second, then relax to bring your shoulders back closer to your ears.
Move under control, do not lose position. Keep your abs tight to keep your core rigid throughout the set.
Inclined pull-ups on a low horizontal bar
Find the crossbar at your waist level. Grab it with a straight grip and hang down so that your feet are on the ground and your body is diagonal and in a straight line.
Lower your shoulder blades, bend your elbows and pull yourself up to the bar until your chest touches it. Lower smoothly and under control to the starting position and repeat.
If there are several parallel bars of different heights on the site, choose the option that suits your capabilities: the lower the bar, the more difficult it is to do incline pull-ups.
Push-ups from the support
Find a low bench or a crossbar, stand in a lying position and perform push-ups until your chest touches the support. Make sure that the lower back does not sag, and the elbows move close to the body. The lower your support, the more difficult it is to perform push-ups.
Reverse push-ups
Stand with your back to a bench or crossbar, place your hands on it at shoulder width. If you do it on a bench, open your palms with your fingers to the side. Bend your arms at the elbows and lower into a push-up, straighten and repeat. Make sure that the body moves strictly up and down next to the support, and not diagonally.
Legs can be bent at the knees or straightened. The last option is more difficult.
Raising the knees to the chest on the bars
Jump onto the bars, lower your shoulder blades and tighten your abs. This is the starting position. Bend your legs at the knees and pull them up to your chest as you can. Return to the starting position and repeat.
Squatting
Place your feet shoulder-width apart or less. Squat until your hips are parallel to the floor or lower if you can keep your heels pressed to the floor. Straighten and repeat.