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Fitness program exercises based on negative pull-UPS

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Fitness program exercises based on negative pull-UPS
The contents

  • The benefits of fitness training with negative pull-UPS
  • Options exercise
  • Program fitness with negative pull-UPS

Pull UPS are basic exercises that provide an intense load on the muscles of the shoulder girdle, chest, back and upper extremities, as well as contributing to the development of the power grip. It is technically simple but difficult to execute the exercise, involving the lifting and fixing of the weight of his own body, given the first time is not for everyone, but the species diversity of pull-UPS allows beginners to learn technique and strengthen targeted muscles in the shortest possible time. Experts in fitness recommend to start with the development of negative pull-UPS.

The benefits of fitness training with negative pull-UPS

The main benefit of negative pull-UPS is a passage through the joint and a barrier equal to 30 degrees. Very often the 30-degree phase in which the work included the latissimus dorsi, biceps shoulder press, can not fully catch up in the classical technique during fitness workouts. Breaking the joint and barrier can quickly master the technique more challenging variations of pull-UPS and thus significantly diversify the basic training process.

In addition, this exercise helps to achieve the following positive results:

  • the increase in diamond-shaped and the widest back muscle;
  • active development of the biceps shoulders;
  • strengthen wrists and improve hand grip.

Options exercise

Fitness training, a mandatory program which included negative pull-UPS, can be performed at home or in the gym. In order to learn how to catch up at home or on the Playground near the house, it is necessary to use a high chair or stand. Need her to get up and take hold of the horizontal bar so that the upper limb was perpendicular to the crossbar. Then in exercise, you should inhale and raise the weight of his own body, holding him in her arms in its highest position. Next is to go down slowly and repeat the whole sequence, working as long as enough strength.

For practicing the skill of negative pull-UPS during fitness activities in the gym will need a special trainer with a counterweight — the gravitron. In this simulator it is necessary to set adequate operating weight, stand on a special stand and shape up. Arrived at the top, you need to pause and slow down, straightening the elbows. For one of the fitness workout can be tightened so many times, developing joint and ligamentous apparatus and practicing a technical skill.

This exercise, in addition to the main embodiment has several variations which are also recommended to master in order to vary the load exerted on the muscles, ligaments and joints. Among the most popular variations of negative pull-UPS are the following:

  • pulling up with fixing the brushes on the bar reverse grip in which the wrist is directed to the body. In this embodiment, are actively working biceps shoulders;
  • an exercise in which to take on the crossbar of the horizontal bar so that the thumb was on the same side as the other fingers. When you perform negative pull-UPS this grip increases the load on the muscles of the forearm;
  • pulling performed on one hand. In this exercise, intense physical activity is the muscle corset and within its structure, the back muscles and the press;
  • exercise performed with a wide arrangement of palms on the crossbar of the horizontal bar. This option is the negative pull-UPS efficiently working the latissimus dorsi and stimulates their development and growth.

Include fitness classes of various options negative pull-UPS, you can greatly vary the load, qualitatively discuss the joint and ligamentous apparatus and to train all the major muscle groups of the shoulder girdle and the muscle corset.

Program fitness with negative pull-UPS

To master the technique of negative pull-UPS within 6 weeks of regular fitness workouts. In addition to practicing technical skills, this work provides an opportunity to strengthen the muscles and joint and ligamentous apparatus. In the result, you can easily move on to more complex exercises, lifting its own weight, performed on the crossbar of the horizontal bar.

Under this program, in fitness classes each week should consist of the following number of negative pull-UPS:

  • In the trainings conducted in the first week, the number of repetitions must be at least 8 times in each of the 5 approaches. In each subsequent session the number of exercise repetitions in the approach is expected to increase by one pull-up. In other words, if in the first week of training is conducted Monday, Wednesday and Friday, on Monday you need to perform 5 sets of 8 times, Wednesday — 5 sets of 9 reps, and Friday — 5 sets of 10 negative pull-UPS.
  • In the second week during the first training exercise you need to perform 5 sets of 16 times during the second — 18 repetitions in each of the 5 sets, and the third — 20 pull-UPS in each set. If classes are held more often, every next day the number of repetitions in the approach it is necessary to increase on 2.
  • During the first workout in the third week the number of negative pull-UPS should be equal to 23 repetitions in each of the 5 approaches. In the following days of the course, the number of repetitions in sets must be increased by 3 times.
  • Exercises in the fourth week, you must follow the schemes of work, providing a stable progression of results: first class — 30 reps each of the 5 approaches, and the subsequent training need to increase the number of pull-UPS in the approach in 3.
  • During the first workout in week need to do the exercise in 5 sets of 40 times, increasing the number of repeats to 4 times per set during each of the following classes.
  • On the sixth week, you must first perform 50 reps in each of the 5 sets and then increase the number of pull-UPS in each set to 5.
  • Uses photographs Shutterstock

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