Pumping: perfect charging on horizontal bars

How to do a workout

The complex consists of the following exercises:

Inclined pull-ups - 12 times.
Push-ups from the floor with a change in the setting of the hands - 15 times.
Squats "pistols" - 10 times per leg.
Raising the knees to the chest on the uneven bars - 12 times.

Any exercise can be simplified. In the video below, I will show you the different levels of difficulty of the movements, so you can handle the complex regardless of your physical fitness.

Do all the exercises in a row without rest, then rest for 60-90 seconds and start over. Complete three circles and you can go home.

How to do exercise

Inclined pull-ups

Find a low horizontal bar, grab it with a straight grip and stretch your body and legs in one line. Pull yourself up until your chest touches the bar and lower yourself back down.

Adjust the difficulty of the exercise with the height of the horizontal bar: the closer your body is to a horizontal position, the more difficult it is to perform the movement.

Push-ups from the floor with a change in the setting of hands

Stand upright and place your palms so close that your index fingers and thumbs come together.

Perform a push-up, and then take a step with your right hand to the side so that there is a space between your palms equal to the width of your shoulders. Push up in this position and again place your right hand next to your left.

Continue changing the width of your arms, stepping back to the side with your right or left hand.

If you don't know how to do push-ups from the floor yet, do the exercise on a low horizontal bar or bench.

The higher the support, the easier it is to move.

Squat "pistols"

Try to squat so that the heel of your free leg does not touch the floor, and the support knee does not curl inward during the climb.

If you don't know how to do these squats yet, try the lighter version - half range pistols on a support.

You can also make "pistols" with support behind the counter or at the edge of the bench.

Raising the knees to the chest on the uneven bars

Jump onto the uneven bars, lower your shoulders and shoulder blades. Pull your knees up to your chest as far as you can and lower back down. Perform the movement without jerking, lower your legs smoothly and under control.

If there are no bars on your site, you can do this exercise on a horizontal bar.