If there are only bars on the site near the house, this is not a reason to refuse training. We will show some cool exercises that will pump the chest and triceps, load the hip flexors well, as well as the rectus and oblique muscles of the abdomen.

How to do the workout

Do the exercises the indicated number of times:

  • Push-ups on the uneven bars with L-holding of the legs – 8 times.
  • Pull-ups on uneven bars – 12-16 times.
  • Turns based on the forearms – 6-8 times.
  • Lifting from the hang – 10 times on each side.
  • Extension of the arms in emphasis on the crossbar – 8-10 times.

Between exercises, rest for 60-90 seconds, focusing on your condition. When you complete one lap, rest the same amount of time and start again. Make three circles.

How to do exercises

Some of the exercises on the list are quite difficult and require good physical fitness. If you don’t know how to do push-ups on the uneven bars yet, you should do an easier workout, like this one.

Dips with L-leg hold

Jump onto the bars, straighten and lower your shoulders, tighten your abs. Perform a push-up, bending your arms until your shoulders are parallel with the bars.

Return to the starting position and raise your straight legs to the “corner”. Check that the shoulders are straight and lowered – do not raise them to the ears. Lock the position, lower your legs and repeat the exercise from the beginning.

Pull-ups on bars

Stand between the bars, grab them and hang so that the body is parallel to the ground. Bend your legs at the knees at a right angle.

Bend your arms at the elbows, pulling the body to the bars, and come back. Move smoothly and under control. Make sure that the body remains straight, and the pelvis does not sag.

Forearm twists

Hang on the bars with support on the forearms. Choose a comfortable position that does not hurt your elbows, or wrap wrist bandages around them.

Straighten and lower your shoulders, bend your legs at the hip and knee joints at a right angle. This is the starting position.

Turn your hips to the left and straighten your knees. Bend them again and return to the starting position. Repeat the same on the other side.

Lifting from the hang

Stand with your left side to the bars, grab a narrow grip on one crossbar, right hand – straight, and left – reverse. Hang on the bar so that the body is parallel to the floor, bend your knees.

Pull yourself up to the bars and straighten up, turning your body to the left. Return back to the vis and repeat.

When done 10 times on one side, turn to the crossbar with your right side, put your left hand on top, and grab your right hand from below.

Extension of the arms in emphasis on the crossbar

Stand on the side of the bars, put your hands on one of the bars and position your body at an angle so that your shoulders are further than your hands. The greater the distance between them, the more difficult the exercise.

Tighten your abs and buttocks to keep your torso rigid. Bend your elbows as you approach the bar with your head, push yourself back using only the strength of your triceps, and repeat again.

Do as deep as you can squeeze yourself without twisting to one side and pain in the elbows and shoulders.

Share your workout experience. Which exercise did you find the most difficult?