Pulling on the bar is one of the mostAvailable, but at the same time effective exercises for working with your own weight. Performing pull-up, you can not only qualitatively work out the muscles, but also stretch the spine, which is very important, especially for professional athletes.
You can do pull-ups anywhere,where there is a crossbar: on the sports ground, in your own apartment, in the gym, and with special enthusiasm even on the branch of the nearest tree. Quite frankly, it is impossible to greatly increase muscle mass with the help of pull-ups. But you can well emphasize the relief of the back and hands, as well as increase the strength of these muscle groups. Pulling up can be different. It is the types of pulls on the bar that determine which muscles will work to a greater extent. All the existing types of pull-ups differ in the way and width of the grip. Today we will find out what kinds of pull-ups are on the bar. A photo of each of them will help us in this.
The traditional option, which is popular with both domestic fizruks and American special forces. The main load in this case lies on the muscles of the back and biceps.
The technique is quite simple:grasp the bar with the grip equal to the width of the shoulders. Hang, mute, ducking his back and cross-legged (in which case the body will loosen up less). Now you can pull up, taking off the shoulder blades. At the end point, try to touch the crossbar with the upper chest. At the bottom point, to make the muscles stretch better, you need to fully straighten your arms.
Lower grips on the bar are always easier, and thisthe variant proves it. It is simpler than the previous one, since it has more pressure on the biceps, and they do their job better than the back, especially for beginners.
Hvat is made in the same width as in the pasttime, only now hands turn their hands to the body. Carrying out pulling, it is necessary to adhere to the same principles, only now at the very beginning of the movement you need to take your shoulders back and down. Then the forearms remain throughout the entire movement perpendicular to the floor.
Different types of pulling on the bar providea different effect on our muscles. This option is the most useful. But, as it usually happens, all the best is given only through hard work. This is the most difficult variant of pull-ups, which in beginners causes panic. Moreover, even among the regulars of gyms there is not always a person who knows how to pull himself up with a wide grip correctly. In this case several dorsal muscles come into operation at once: paired round, trapezoidal and latitudinal.
To fight for the crossbar you need from above, grasp, toThe width is approximately equal to the grip for bench press lying. An important nuance - the thumb should wrap the bar above, like all the other fingers. Such a small trick allows you to better stretch the spinal muscles. Without straining the biceps, rising due to the information of the blades, you need to tighten until the top of the chest touches the crossbar. When this position is already close, you need to bend over in the back and look up. Ideally, the upper point should be delayed for a few seconds.
Continuing to consider the types of pull-ups onhorizontal bar, we will stop on the popular, but rather traumatic variant - pulling a wide grip on the head. If the mobility of the shoulder joints is insufficient, as well as if improperly performed, serious injury can result.
In this method of pull-ups, the samemuscles as in the previous one, but the latissimus muscles of the back are more carefully worked out. The width of the grip is also not different. Stretching, in this case it is not necessary to bend the back, the body along with the legs should create one smooth line. The elbows must be directed strictly downwards, not backwards, during the movement. At the top point, the back of the neck is in contact with the crossbar. Before you can make a move in full amplitude, it's likely to pass some time. This is normal, and even good, because during this time you will learn the right technique. If suddenly during pull-ups you feel a pain in the shoulders or back, immediately stop the exercise and gently lower to the starting position!
It's time to consider the types of pull-ups onhorizontal bar with a narrow grip. Let's start with the grip "from above". This version of the exercise is good for people who suffer from insufficient mobility of wrist joints. He works well the lower part of the broadest, jagged and to some extent the brachial muscles.
You need to grip the crossbar as narrowly as possible (so that your thumbs almost touch). Bending in the back you need to pull up, trying to touch the projectile bottom of the chest.
This option is usually performed as a lightweight alternative to the previous one or in order to stretch the latissimus muscles of the back downwards. In addition to the bottom of the broadest, the load also receives biceps.
As well as last time, the shell is taken as much as possiblenarrow grip, only now palms turn to themselves. Hanging on your right hands, you need to bend your back and look at the brush. During tightening, you need to focus on maximizing the quality of the blades and drawing the shoulders back. Approaching the top point, try to bend more strongly in the back and touch the horizontal bar with the lower part of the chest.
Having examined the classic types of pull-ups on the horizontal bar, let's move on to more specific ones. This kind allows you to work the lower part of the broadest, jagged and partially humeral muscles.
It is necessary to tackle the crossbar in such a way thatone fist was in front of the other. Stretching, you need to actively bend in the back and try to touch the horizontal bar with the lower part of the pectoral muscles. At the top point, the head starts off from the horizontal bar. With each repetition, this side changes. And in each new approach the layout of the hands changes. If possible, you can hang on the horizontal bar V-shaped handle, which makes the exercise more comfortable.
The exercise is aimed at the highest possible qualitythe study of the biceps. It uses the principle of load concentration. Holding the crossbar with an average back grip, you need to pull up exactly half (when there is a right angle between the shoulder and forearm). This will be the starting position. Fixing the body in an upright position, you need to pull up, trying to reach the crossbar clavicles. Small amplitude, as well as the absence of points of stretching and rest of the biceps allows you to achieve maximum load.
Discussing the types of pull-ups on the bar and the groupmuscles, which are involved in them, a little talk about the training program, which allows to achieve success. Before you commit to training, you need to determine your maximum in one form or another of pull-ups. Then you need to look at which group you belong to and perform this complex at least twice a week. In a month, you need to test your abilities again and, in case of an increase in strength, move on to the next level of complexity.
Those people who belong to this category,too weak for their own weight. Therefore, you need to start with a passive part of pull-ups. That is, you need to climb with the feet, standing on a bench, and go down under your weight. The first two weeks you need to do 3 sets of 5 reps, sinking for 5-6 seconds. Further, you can increase the time of descent to 8-10 seconds, and reduce the number of approaches to two.
For those who belong to this group, it is recommended thatdo more approaches, with fewer repetitions. The first pull-ups should be as intense as possible. This will load a large number of muscle fibers and improve neuromuscular communication. The first two weeks: 8 approaches for 50% of the best attempt and 60-90 seconds of rest between sets. The rest of the time: 8 approaches by the number of the best attempt, with the same break as the earlier one.
Those people who belong to this category,strong enough, but not strong enough. Such people need to do more repetitions, not counting the set. You can rest as much as you want, the main thing is that in each set you squeeze the maximum number of pull-ups. 3-4 sets will be enough.
If you belong to this category, then youtoo strong for their own weight. Use in your training weights. It should be up to 10% of your weight. This load will reduce the number of repetitions by 3-4.
So, today we have considered in some detailpulling on the bar, types of grips and the work of target muscle groups. This simple at first glance exercise implies a lot of nuances, ignorance of which can turn training into a waste of time. If you want to keep your body in shape, but you can not do it thoroughly, choose a universal exercise, like pulling up on a bar (3 of the above is enough). And if you add to the training plan push-ups from the floor and push-ups on the uneven bars, then your body will always be in a tonus. But do not forget about caution while playing sports!
