20 Muscle-Building Monkey Bar Exercises For a Killer Bodyweight Workout

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They don’t call it the jungle gym for anything. Monkey Bar Gym owner Jon Hinds says monkey bars are a very effective and versatile exercise tool you probably never thought to use. Hinds says they can adjust to tons of bodyweight exercises, they are available to anyone at a distance on the playground or park, and they can be adapted for athletes at every fitness level.

Below you will find 20 different example tricks that will get a single trammer, fatter body, while targeting and highlighting specific muscle groups and weaknesses. Numbers has suggested delegates and sets, but note that the boundaries are flexible. First of all, they will seriously challenge your flexibility, grip strength and overall strength – so you may be misled by the lighter side of the reps and seats.

“Remaining on each exercise depends on your ability to repeat the same support again,” says Hinds. When working at a high level, there is usually 3-5 minutes between sets. When working at an easy level and intensity, you can rest for just 30 seconds to a minute. “He adds that more relaxation will translate to strength, while less rest will help you boost the size and strength of the pump and muscle.

So, fire up Google Maps, and find a nearby playground. Don’t want to face the elements? No problem. Many james have monkey bars or parallel bars, which will work for most (not all) of these moves, as will the pull-up bar.

1. Pull up

How to do it: Hold the bar with an overhand grip. As you pull your chin up above the bar, keep your legs straight and the glutes and cover. This is called a tactical pullup that is often used in military and gymnastics. Since your legs are held straight and slightly in front of your body when you stretch, your core area is firing and stimulating, which protects your back and benefits the entire body.

Answers: As much as possible
Set: 5 (Work up to 10 as you progress) * The key here (as with all exercises) is to keep solid form. If you do not have the strength yet, do not be fooled by the delegate and the seat. Start with 5 sets of 5 reps, and work your way up to 10, hypertrophy is the key to muscle development and strength gains, so keep adding to that as you progress.)
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

To make it even harder, move the L set pullups by lifting your feet at 90 degrees angle and holding them in front of you. Complete 5۔ 5.

2. Lateral motion

How to do it: Basically, when you come across one of the parallel bars late you swing from left to right.

Answers: 5 everywhere
Set: 5 (Work up to 10 while developing)
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

3. More than hand

How to do it: This is the basic or regular movement of the monkey. Keep your arms bent straight, across the monkey rods and back as easily as possible. When you go from one time to the next, you can swing your legs or allow them to hang. This is an amazing grip power builder.

Answers: Go all the way down the harbor bars and back.
Set: 5
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

Side. Side by side swing bridge

How to do it: It’s like a pullup running in the background, just when you pull up you are swinging your legs to get the power, then you swing late and on the other side. Do pull ups. It’s a great exercise for your lats, grip strength, and your entire body as a whole.

Answers: 5
Set: Try to get as close to 10 as possible.
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

5. Bar Caps

How to do it: Starting from the bottom of the pullup position – your legs hanging straight down – begin to turn your body into a hollow. To do this, stretch your stomach inwards and stretch your legs out so that they are slightly in front of your body. Your shoulders are primer movers here. When your body is squeezed forward in a hollow position, your body meets the letter C. Next, forcefully pull back so that your body and chest move forward and your legs move toward your body. Step back and forth (think about creating the opposite side). Keep changing these two movements until you see the bar above. When you can pull up enough to look above the bar, you can pull in the bar, then move quickly, swinging back and forth in the forward position (UltiC). From here, you will fall to the bottom hanging position and start again.

Expert tips

1. Take this rhythm down. Before you try to pull the bar and press away from the top, practice moving the front to the opposite shape.
you. To help you accelerate and gain momentum, you want to stretch your hips toward the bar and simultaneously and forcefully pull your hands toward your hips.

Answers: 5-10
Set: Try to get as close to 10 as possible.
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

6. Bar dips

How to do it: To sink you need to lift your upper body above the monkey bars and your hips too. You can do this as a muscle-up, movement around the world, or by climbing the ladder and positioning yourself. Understand the key parallel bars. Lower your body so that your arms are at an angle of 90 degrees and your chest is parallel to the bars, then fully extended.

Answers: 5 (Work up to 10 while developing)
Set: 5 (Work up to 10 while developing)
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

7. Bar muscle up

How to do it: There are about 14 to 14 basic ways to hang muscles, says Hinds: close grip, wide grip, split grip, over-handpump, under-hand grip, tight grip, switching grip, walkup, and more. But first and foremost, building the core bar muscles.

Begin by grasping the height with your hands, slightly wider than the shoulder width. Stretch your legs slightly back, then pull your chest high over the bar. Since your chest is above the bar, raise your arms straight so that your waist is approximately the ly bar and your body is still above it. Pull down using speed, then pull back. “When done correctly, you can swim the bar upward without bending your arms too tight,” says Hinds.

Answers: 1-5 in good shape
Set: Try to get as close to 10 as possible.
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

8. Cat skin

How to do it: The first thing you should do first is learn how to lever the front. Hold the bar with an overhand grip. Stretch your legs and hips, leaning back simultaneously. Your knees should bend and your shoulders touch, and your back should be rounded. Now, slowly put your legs together as you straighten them. Keep your core engaged all the time, and pull down so that your arms are even longer.

The cat starts out like the front of the skin, only you bend your knees and leave the last leg extension. Instead, you move your legs between your arms (think about threading them) even your legs are hanging under your body. You will rotate as far as you can, then flip this rotation until you return to the original execution position.

Answers: 5 (Work up to 10 while developing)
Set: 5 (Work up to 10 while developing)
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

9. Lifting the leg

How to do it: Begin with the pull-up position and bring your knees to your elbows (knees to the abdomen).

Answers: 5
Set: 10
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

When you can complete 10 sets of 5 reps, the legs keep your legs straight while keeping your legs straight.

10. Windshield wipers

How to do it: They are similar to hanging legs, only if your legs are on the way to the top of the bar, and start moving them together like windshield wipers. Keep the movement moving slowly until you can control your left, then right.

Answers: 5 everywhere
Set: Try to get as close to 10 as possible.
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

11. Auxiliary pistol

How to do it?: Stand with your left foot approximately one foot away from the vertical poles (attached to the harbor bars). With your arms straight, press the bar at the hip height and lift your right leg in the front (in the direction of the pole). Make sure that you stretch through your heel when you sit on the heel of the butt.

Answers: 5 (up to 10 in each job)
Set: 5 (Work up to 10 while developing)
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

Note: When you can complete 10 reps and sets, you can increase the representation, increase the weight, or lose the bar.

12. Ice cream maker

How to do it: This movement is like a lever. You will catch a large grip slightly larger than the shoulder width. Stretch your body up to the standard pullup position. Keeping your body tight, bend back slightly, straighten your arms and lift your hips. Your body should be in a straight line parallel to the ground and the arms fully closed. Make sure your fingers are pointed, and the flaps and abs are flexible. Then quickly return to the top of the position.

Answers: 5
Set: 5
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

13. Body Rows (No Legs)

How to do it: This movement is similar to a bent knee lever hold, except that once your knees and ankles are practically touching you will straighten and raise your legs to the sky. Be sure to keep your torso parallel to the ground. From here, complete a row so that your chest is facing the bar, then return to the right arm position. You will keep your feet vertical and body horizontal the whole time.

Answers: 5
Set: 5 (Work up to 10 while developing)
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

14. Typewriters

How to do it: If you are starting from the right, pull your right hand. With your right arm bent and your left arm straight, press left (make sure to use your right tricep to pull from right to left and your left bicep to pull left). Complete a negative by slowly lowering your curved arm. Now, while shifting the movement, pull to the left. This is a representative

Answers: 5
Set: 5
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

15. Hang the bar

How to do it: Using a wide, excessive grip, simply hang dead once for a recommended period. Hands says doing it daily will improve grip strength and balance from wrist to shoulders.

Duration: 30 seconds (10 seconds intervals as you progress)
Set: 5
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

“When you’re just getting started, hang 1 or 2 sets of bars daily, working your way up to 10 minutes down the bar,” says Hinds.

16. Front back

How to do it: Start from the bottom of the pullup position, half way up, then lift your body and stretch your elbows forward. Reverse movement by pushing your body back and forth, closing your elbows inside. Make sure your elbows are bent at 90 degrees all the time.

Answers: 5 (front to back is 1 representative)
Set: 5 (Work up to 10 while developing)
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

17. Travel Travel

How to do it: Hold hands on both bars of a set of parallel bars (if you have enough room to fit between them!). Sink down, then place your right arm out to your right. Sink again Now, take a step with your left hand. Repeat this pattern, repeating the length of the monkey rods and then work your back (facing the same direction) backwards. Each dip counts to 1 count. If you cannot fit between parallel rods, travel late outside one of the main rods.

Answers: 5 (Work up to 10 while developing)
Set: 5 (Work up to 10 while developing)
Comfort: Rest: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

Note: Go slowly to make it even harder.

18. Wrist grip pullup

How to do it: Grab the bar with one hand (over hand) Your free hand grabs the wrist. Perform the pullup as you normally would, then repeat on the other side. “I recommend doing your weak arm first,” says Hinds.

Answers: 5
Set: 5
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

Note: To reduce grip on the working arm. Make it difficult. Understand a one-way pullup prediction.

19. Commando pull ups w / single arm negative focus

How to do it: Assume standing and commando grip for a parallel bar. (Like the grip you use to climb the rope: position your hands so they are facing each other in front of each other.) Position your right hand so that it is close to your face. ۔ Drag all the way and touch the right shoulder of the bar. From here, squeeze your right elbow and pull that elbow in. Lighten the grip on your left arm (but keep it on the bar) as you lower down, squeezing this right elbow into your section with a 3 to 5-minus negative representation. Please.

Answers: 5 (Work up to 10 while developing)
Set: 5 (Work up to 10 while developing)
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.

Note: This is an extra step to work towards a one-way pullup. “When you improve, remove your grip as much as possible,” says Hinds. Again, start with the weakest arm first.

20. One arm pullup

How to do it: Start with a tight grip of the bar. Take the opposing hand and when you start pulling the pullup spread it all over your body. Squeeze your pulling arm and pull the opposing shoulder toward your working arm. Control the movement.

Answers: 1 (work up to 5 while developing)
Set: 1-5
Comfort: Beginners who complete the low set can take 30 seconds to 1 minute. Advanced athletes who complete high sets take 3-5 minutes.


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