Pulling – a basic gymnastic exercise. Different variations mostly load the back or arms, but almost everything – build the muscles, increase strength, and strengthen the ligaments. The movement is extremely beneficial for the spine as it helps to remove compressive loads from working with weights. To perform pull-UPS for children from a very early age, and those who are not allowed compressive load on the spine due to injury. Exercise became the basis for a sports workout. Variations weight. But fans insist that this is the most functional exercise.
- 1 As the pull-up can save lives
- 2 What muscles are working
- 3 training Options with pulling
- 3.1 General physical training
- 3.2 For a set of muscle mass
- 4 Technique
- 4.1 Classic pull-up medium grip
- 4.2 Technique of wide grip pullups
- 4.3 Narrow reverse grip
- 4.4 Pulling up on the horizontal ladder
- 5 Problems fans horizontal bars
- 5.1 Injury
- 5.2 Corn
- 5.3 Pain in the ligaments
- 5.4 fall from the horizontal bar
- 6 Recommendations and tips
- 7 to Determine its category, and forward to success!
- 7.1 Your score: 0 to 1
- 7.2 Your result: 2 to 4
- 7.3 Your result: 5 to 7
- 7.4 Your result: from 8 to 12
Like pulling up can save lives
Imagine an ordinary day of a person. He rides in the subway, lifting his hands and grabbing the handrails. He raises from the top shelf and puts back heavy objects. Finally, he raises the bags from the store up the stairs, and rocking a child. What is it? All these movements involve the back. The stronger the back muscles, the less household injuries you can get. Strong muscles protect from injury when falling on ice and unstable surface.
Pulling helps to get rid of back pain, which are often considered symptoms of degenerative disc disease. In fact, they are caused by spasms of the muscles and displacement of the vertebrae, which provoke the clips nerve roots. Such pains occur in people with weak untrained muscles. So to catch up is important, if the work of the office and held it for more than 8 hours.
Of course, the skill of lifting its own weight with your hands can help in extreme situations. Fires, floods, rescue from criminals – all this is easier to survive, if you can get on a stable support in a safe place.
In addition, it is important to catch up and for representatives of certain professions – we are talking about those who want to tie your life to fighting crime, fires, protection of persons in extreme situations and medicine. Yes, strong hands and back, and sometimes necessary, to turn sick, to put it on a stable surface to hold manipulation.
What muscles work
In which the dead works not only the widest but also the biceps, deltas, and torso muscles as stabilizers.
In more detail it looks like this:
The load can be offset if the pull-up are used in different types of grip. The width of the grip affects what muscles allow you to start from hang and what muscles “hold” the body to the crossbar.
The most common types of pull UPS are:
Less popular variations of pull-UPS for greater emphasis on shoulders and biceps:
- Parallel grip, when the palm collinear to each other, and fingers pointing at each other is used for pumping the hands and the bottom of the beam is the widest.
- Narrow straight grip allows you to work out and Delta too.
- Direct and reverse grip on one hand. This is the hardest version of pull-UPS. Used by sports professionals to increase the work load. This variant of pull-UPS, which helps to strengthen hand muscles and ligaments, but puts less strain on the back, and more stabilizers.
But that’s not all. Negative pull-UPS are used for training beginners. They represent a rise of body to the rod in any way, and gently lowering it into direct vis. When lowering the muscles resist gravity, and exercise. Over time, the one who pulled in this style, you will be able to perform the exercise in the usual classical form.
Pull-UPS by Kipping or by force of inertia – the calling card of crossfit. But actually they are invented by gymnasts. Trains there is not strength as much as General and local muscular endurance, and cardiovascular system. The Kipping pull-UPS – an excellent replacement for the R-R intervals. In addition. This movement teaches you to engage the core and legs.
Almost any kind of pullups you can complicate using weights, which is attached to the belt.
Training options with pulling
Different purposes require different styles.
For General physical training
If it is just about strengthening muscles, and fight against physical inactivity, are 2-3 approaches of 10-15 reps pull-UPS without weights. To perform the movement can be anywhere – even on the bar in the courtyard, though in the trendy fitness club. Pulling up is a great exercise, because it is really effective shakes back and arms, and available to everyone.
What if are available for is not very developed physical qualities? Should try negative pull-UPS, or attach the rubber on the bar, and lock the legs in the loop of the shock absorber, to help yourself catch up. The same effect can be achieved if you perform the movement with a partner.
For a set of muscle mass
To catch up “to ground” you need 8-12 times in 3-4 sets. It is important to fully recover between sets, and to perform the movement at full amplitude, however, the “reset” voltage at the extreme point of the amplitude, below, is not recommended. Training with pull-UPS will be more effective if you do it with the weights, which makes the execution of a specified number of repetitions challenging.
The development of clean power with pull-UPS require no more than 5-6 repetitions in the approach. In this case you use a significant weight, and extremely smooth slow motion without Kipping and swinging.
Features are found in every variation of pull-UPS. But one thing – to try to get through the first mixing blades, and then bending the elbows.
Classic pull-up medium grip
This is a medium straight grip, i.e. a hand in vis directed from the person performing the exercise. If the palm and fingers are looking forward to face, it is reverse grip.
This variant of pull-UPS for those who need to pass a test in the military or sports school, ion develops the overall strength of the back muscles. For beginners, this pull-up has a lot of advantages – primarily develops the biceps and back balanced.
The sequence of actions is this:
This variant of pull-UPS require control and for lowering too. If you constantly fall in “dead vis”, i.e. completely straighten the elbow and shoulder joints to perform the movement will be much more difficult. Beginners are not recommended to work from a “dead hang”, is a variation for beginners.
The technique of wide grip pullups
There is little different, except that the full beginner it is almost impossible to do this exercise immediately without any preparation. The movement of the anatomically more complex than wider shoulders and shorter arms, the harder it is.
Running exercise so:
In professional literature this exercise is also referred to as chin-UPS wide grip bronirovanii.
Narrow reverse grip
Many coaches recommend starting with this variation, women, and those who have genetically weaker spin.
The technique is this:
- The vis was adopted on straight arms, palms on width of shoulders, carefully pulling his hands up to grip the bar so that he was lying in the middle of the palm, not the fingers;
- This exercise is the only variation where the first movement – flexion at the elbow joint. On the exhale, bend your elbows and bring your chest to the bar;
- Lowering – slow, go “dead vis” with the inserted elbow the newcomer is also not necessary
Important: narrow reverse grip better trains the muscles of the shoulders, but it is not recommended for those who have problems with the rotator cuff. In the case of shoulder injuries optimal medium straight grip, and after rehabilitation.
Pulling up on the horizontal ladder
It’s not quite pulling in the classic sense of the word. Athlete’s foot stand on the floor. To perform this movement, you want to make a direct vis on the crossbar so that the back dropped down, and put the foot on the floor. Further back is displayed parallel to the crossbar and arms perpendicular.
This exercise is reminiscent of pulling up due to the similar mechanics, but most of all it resembles the thrust of the middle unit to the belt. This movement develops the widest and prepares the athlete to conventional pulling.
“Australian” pull UPS do and on the climbing frame in the Playground. It is important to hang so that the shoulders were at the level of rails on which are fixed the hands and the feet fixed so that the spine was in a plane parallel to the floor.
To progress in the direction of normal pull-UPS is when there is the ability to perform Australian pull-up 15-20 reps.
Progression in pull-UPS is as follows – Australian, the negative repetition pull-up with a rubber isolator, tightening classic.
Problems fans horizontal bars
Pulling up is a pretty traumatic thing, especially if before you did anything. Beginners should choose a platform with rubber coating, or horizontal bars, which are embedded directly in the sandbox, not to get hurt in the fall. And it is quite possible, especially if there are issues with grip and excessive ambition, which does not give the person time to stop training.
In addition, under the hand of the student should always be magnesia, to prevent slippage, the appearance of calluses and skin damage.
The main method of prevention of injuries is the normalization of relations with my own ego. Stop trying to make the outputs of the force from the jump if not yet able to catch up. Don’t do the exercises due to the force of inertia, if is not enough muscle strength. Try to do everything skillfully, and to cope with the tasks gradually.
Well, the classic recommendations – first warm up with light Jogging around the court, then rotation in all major joints, then pull the rubber to your chest with fixing the absorber at the top.
The reason of their occurrence – not excessive work, and not even sweaty palms. Usually corn persecute those who loves to hang out on the fingers, but still swing at the same time. From the very first training, learn how to do the grip in the palm so that the body is not swayed from side to side, and did not perform pendulum movements. This will help to get rid of problems with calluses. If the training volume is large, you can apply the weight of the weights – feel free to use straps. A good grip is cool, but regular exercise without pain and blisters even steeper.
In General, some “zagrebelski” palms is the norm, and it only helps to stay on the bar.
Pain in the ligaments
Here we must distinguish between inflammation of the ligaments and joints, which are hazardous to health and delayed onset muscle soreness of the muscles. Delayed onset muscle soreness is a normal practice, and it can not harm the training. On the contrary, you should actively warm up in the days free from heavy training.
But if the ligaments and the joints hurt at night inflamed, as if “pulled” when you are at rest, it is better to consult a doctor to rule out health problems.
A fall from the horizontal bar
It is also normal practice, you need to learn to jump softly on the surface. But in fact, fall from the horizontal bar often those who don’t use chalk, and who have a weak grip. The second category of athletes just need to develop the grip. If the metal rails are smooth and slippery, is wound on the lintel of the medical patch to ensure proper adhesion to the surface.
Advice and tips
Following these simple rules will help improve the effectiveness of the training:
And remember that to learn to catch up and everyone can, this will avoid different problems with pain in the spine, and help to improve the physical condition.
Determine your category, and forward to success!
Before you start training set for those exercises that you can do. Then you must identify the group and, accordingly, the exercise program that lasts for two weeks. At the end of the month after the start serious professional training need to pass testing again.
Your score: 0 to 1
Your dilemma: you’re not ready (don’t hold your weight)
What will help you the best option is to do only part of the reverse pull-UPS: use the bench, place it just below the crossbar, help the legs to do the pulling. Give yourself a minute rest after each set.
The first week training: 3 sets of 5-6 reps of an exercise, lower time 5-6 seconds
The second week training: 3 sets of 5-6 reps of an exercise, lower time 5-6 seconds
The third training week: 2 sets of 5-6 reps of an exercise, lower time 8-10 seconds
The fourth training week: 2 sets of 5-6 reps of an exercise, lower time 8-10 seconds.
Your result: 2 to 4
Your dilemma: a smaller than necessary number of repetitions when training
That will help: first, reduce the number of repetitions of the exercise increasing the number of approaches. Do focus on the first repetition of the exercise, as they allow to establish the connection “brain-muscles”.
The first training week:: 8 approaches 50 percent of the maximum number of completed repetitions for the best approach, 1.5 minutes rest.
The second training week: 8 approaches 50 percent of the maximum number of completed repetitions for the best approach, 1 minute rest.
The third training week 8 approaches, the maximum number of completed repetitions for the best approach, 1.5 minutes rest.
The fourth training week 8 approaches, the maximum number of completed repetitions for the best approach, 1 minute rest.
Your result: 5 to 7
Your dilemma: power is not enough stamina
What will help: increase the number of exercise repetitions. For example, if previously performed by 3 approaches for 6 reps, do 30 reps, in spite of the number of repetitions in each set.
Train schedule: get up as many times as possible, do rest 1 minute, do more pull-UPS as many times as you can.
Your result: from 8 to 12
Your dilemma: you’re doing fine with the load, you can say that your weight is too small for you
What will help: do more stress for yourself.
Train schedule: increase the load with weights (10 percent of the mass of your body) attached, for example, to the belt. This will allow you to run more efficiently pulling up. Best for you now to do 5 approaches with the additional load as many times as you can, be sure to do between sets rest 1 minute.