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Pullups for beginners: tips and exercise program
- The benefits of pull-UPS
- That usually prevents exercise?
- Strength training: exercises on the horizontal bar
- Exercises for the muscles of the back and arms, lightweight pull
Among the exercises in weight training are those in which the external weights are not used — all the load is borne by its own weight of the athlete. Such exercises in daily life accessible to everyone. They are relatively safe and are highly efficient. As example, pulling on the bar. About them worth mentioning, because the programs bodybuilders is one of the basic exercises. Moreover, despite the lack of incremental weights, for beginners it is one of the most difficult.
The benefits of pull-UPS
Pulling exercise that is being developed gradually, step by step. As practice shows, to learn to catch up from scratch in novice Amateur strength training can take from 6 to 9 weeks. Inexperienced fitness people usually start with lighter versions of pull-UPS: on a low horizontal bar, with a partner, on the bar with the use of an expander, in the simulator with a system of counterweight, etc. in addition, to prepare for the pull-UPS help other strength exercises for the muscles of back and arms: various traction, flexion of the biceps, etc. But is it worth such efforts? How useful pull-UPS for the athlete involved in the development of muscles?
A chin-up is a core exercise strength training. It forces you to work multiple muscle groups and involves more than one joint. This type of exercises is most effective for building muscle and improving strength. The benefits of pull-UPS is as follows:
The bar — available sports equipment. It can be found in any fitness club, the nearest sports field and stadium. If desired, the cross member can be easily installed at home.
That usually prevents exercise?
The reasons why it is difficult to perform pull-UPS:
- excess body weight;
- weak muscles of the arms and back;
- untapped in full equipment;
- haste in learning the exercises, a lack of consistent training.
Before to start doing pull-UPS, you need to ensure that the activity does not harm health. To catch up is strictly prohibited in the presence of scoliosis, protrusion, intervertebral hernia. When kyphosis, and osteochondrosis of the exercise on the bar is possible, but with great caution, so as not to aggravate the disease. Beginners who learn pull-UPS from scratch, you should start with lead exercise — they will be discussed below.
Strength training: exercises on the horizontal bar
There are many options and types of pull-UPS. From each other, they mainly differ in the type of grip, width of setting the hands, a way of pull UPS to your chest or behind your head. In their workouts you have to use different types of pull-UPS to work out the maximum amount of muscles. So, a home-training on the horizontal bar may include:
- Pull-UPS place hands on the bar palms toward you.
This grip is called spinaround or otherwise. In this exercise, actively working the biceps. Moreover, the narrow formulation of the hands, the effect on the biceps is maximized. If hands, divorced at shoulder width, the load is divided between the biceps and back muscles. Combine spinaroonie with a wide grip and placing your hands (wider than shoulders) is not recommended — it is possible to injure the ligament.
- Pull-UPS place hands with palms facing away from you.
It bronirovannyj or straight grip. Bronirovannyj wide grip focuses the stress on the spinal muscles. Especially great impact on the trapezium and the upper portions of the broadest muscles. When setting your palms at shoulder width apart the load is distributed between the dorsal muscles, biceps and brachialis. Narrow straight grip provides a good opportunity to load brachialis and bottom the widest.
- Pullups on the bar with the parallel handles (neutral grip).
This type of grip allows you to focus the stress on the lower part of the broadest muscles, biceps and brachialis.
The first time you can only use the reverse grip, if you want to make it even easier. The most complex version of the wide grip pullups, but it is indispensable if you need to pump the widest. In the future, if you need to increase the load, you can use weighting: wear on the shoulders a heavy backpack or hung on a belt weights.
Exercises for the muscles of the back and arms, lightweight pull
To prepare for work on the bar help exercises for the muscles of the arms, back, chest, shoulder girdle. They strengthen not only muscles but also tendons and ligaments. If you have access to power equipment, it is recommended to do thrust vertical block to the chest and horizontal block to the belt. To work out your back muscles using free weights, doing traction to the chin, and to belt standing in the slope, deadlift with a barbell or dumbbells.
The next group preparatory exercises — a variety of light-weight version of pull-UPS. This includes:
- Pullups on a low bar.
They are also called Australian. The crossbar should be located approximately at waist level. Leg stretched forward, and put on the heels.
- Pull on the hanging loops.
Technically, the exercise is very similar to the previous: man hangs on hinges, legs stretched out forward, and from this position force the muscles of the arms and back tightens the body up.
- Pullups on a low bar with a support on the full foot.
If in the first exercise, legs extended and heels resting on the floor, the knees bent and the entire foot is on the floor.
- Vis on the bar.
If you are unable to hang on the bar for at least 2-3 minutes, so it’s still early to start doing pull-UPS. Performing IPOs, you need to keep the shoulders lowered, the spine and neck elongated, and the abdomen tucked up. The exercise should be done in a number of approaches, duration of each — 1-2 minutes.
- Pull shock absorber.
Hard band absorber with one end fixed to the crossbar, at the other end, the athlete rests his feet. The elastic strip will facilitate the upward movement.
- Negative repetition.
To perform negative reps, you need to put next to the bar stool, placing it slightly to the side. Climbing upon a chair, the athlete grabs the bar, hangs on keeping your elbows bent and slowly bend elbows — this is a negative loop. These reps need to do 10-15 (beginners — 4-5). Seth you need to repeat 3-4 times.
Training on the horizontal bar are usually held 3 times a week. The training starts with a warm up and ends with stretching. After the warm-up worked back muscles and arms strength training with weights, then move to work on the bar.
In the first week of classes can be limited to one exercise is pull-UPS on a low bar with support on the whole foot: 3-4 sets of 5-8 repetitions. Next week we will need to increase the load up to 10-15 reps per set and add vis on the crossbar. During the third and fourth weeks you need to perform Australian pull-UPS and IPOs, gradually increasing the duration of visa and number of reps in pull-UPS. You can then move on to pull-UPS with absorber and negative reps.
Uses photographs Shutterstock