Among the exercises that can operate with its own weight, pull-UPS on the bar are the most common and affordable. They can be performed both in the gym and on the street. To install the crossbar can be at home, that will make this exercise even more accessible. Pullups on the bar well worked muscles and allow you to stretch the spine. This positive effect of exercise is not only important to those working to maintain good form, but for professional athletes.
To catch up in any place. The main thing that was the bar. The bar is practically on every yard Playground. In sports halls also have bars. It is often do right in the house or apartment. It does not take much space, but allows absolutely any time to perform tightening. This exercise allows you to pump strong muscles, but abandon him, even those who strive to become truly great is not necessary, because it helps to improve the relief as back and hands.
In addition, pulling can significantly improve strength, i.e. to develop the back and arms. There are multiple variations of pull-UPS, which are determined by the kind of grip. Depending on the specific choice is determined by the muscle group to be worked out.
- Medium-grip top
- The average grip bottom
- Wide grip to the chest
- Wide grip behind the head
- Narrow grip top
- Narrow grip bottom
- Neutral grip along the rails
- Partial tightening of the lower grip
- The training program on the bar
- The first category is one or two pull-UPS
- Category second— from two to four attempts
- The third category — from 5 to 7 pull-UPS
- The fourth category is 8 to 12 times
- Summing up
Is a classic version. A variety of pull-UPS perform as on the lessons of physical culture, and American special forces. The emphasis is on the biceps and muscles of the back.
To perform this stretching, you must perform the following steps:
- to take up the horizontal bar with your hands placed shoulder width;
- to hang and have a little SAG in the back;
- cross your legs so your body is not shattered;
- to catch up, bringing shoulder blades together.
When the body is at the point, you need the upper part of the chest to touch the bar. Muscles are best stretched when arms are fully extended. Otherwise, to achieve a full stretch will not work.
The average grip bottom
Is a more simple and easy for the execution of the variation compared to the top. This is because the bulk of the load work the biceps. They are unlike spins initially more adapted to carry out the pulling. This kind of exercise is perfect for beginners who find it difficult given the upper grip.
The distance between the hands should be the same as when performing pullups with a wide upper grip. The difference is that the palm turn not from himself, but rather to himself. This exercise is no different in principle from the previous one, but the shoulders, when you start to move up, give back and then down. Forearm throughout the pull-UPS must always remain perpendicular with respect to the floor surface.
Wide grip to the chest
Pullups on the bar have the most diverse effect on the muscles. This type is considered the most useful. It is a powerful and useful exercise, of course, requires a certain level of physical fitness and effort. Such pulling scares beginners because to make it not just difficult, but very difficult. Among those who regularly visits the gym, meet people who know how to do it correctly, you can rarely. Exercise allows you to pump multiple dorsal muscle groups — a wide, round pair, and trapezoidal.
To make it convenient for the crossbar of the horizontal bar taken from the top. The grip should be such that the hands were the same distance as in the bench press bar lying. An important caveat is that the thumb is not from below but from above. This also applies to the remaining fingers. In other words, the bar keep at the top. Thanks to this position, the back muscles stretched as well and efficiently. When tightening the muscles of the biceps should be relaxed.
The upward movement is effected by the mixing blades. You need to reach up to the moment when the chest touches the bar. To achieve this situation should be preceded by a deflection in the back and look to the top. When you reach an extreme point, then linger in the accepted position for a few seconds.
Wide grip behind the head
Another common and quite popular variation of this exercise. The main thing, which you should remember, doing this pull-UPS that it’s pretty traumatic. The risk arises due to improper implementation. If the shoulder joints are fixed, you can get a very serious injury. The burden falls on the same muscle group, as when pulling with a wide grip to the chest, but most of all working on the broadest back muscles.
The grip width is the same as when you bench press. When doing this exercise, the back can not in any case to bend. The body and legs should form a smooth uniform line. Elbows always need to keep aiming down only. They should not look back. The highest point of the neck must not come into contact with the surface of the crossbar.
Until that moment, until full range of motion, you want to spend some time training. This allows you to master the correct technique. If you try to perform chin-UPS, you can get injured. Signal to stop further movement is pain in the back or in the shoulder joints. Stop cannot move. You need to slow down in the source (the initial position). This will avoid injury or minimize damage.
Narrow grip top
Unlike the previous variation, the snatch is done with narrowly spaced arms. This exercise is great for those people who have the joints of the wrists have little mobility. When the shot is taken from below, pull-UPS allow for a good work out gear, the lower the broadest muscle. Somewhat involved and shoulder muscles.
The palm on the bar should be placed as close as possible to each other. Thumbs almost touch each other. Pulling performed with a SAG in the back. Attempt to touch the lower part of the chest with the bar.
Narrow grip bottom
This type of pull is lighter than the previous. It is performed either when it is difficult to do the exercise with upper narrow grip or pulling the widest back muscles. Along with this group of muscles being worked still the biceps.
Similar to the previous option, this exercise also involves the closest location to each other. The difference is that palms facing towards yourself. When weigh on straight arms, Flex back and look at the brush. It is necessary to focus on the fact that the blades were reduced together and the shoulders was given back. Being tightened to the extreme point, try harder to bend the back and touch the bar lower portion of the chest.
Neutral grip along the rails
Is a fairly specific kind of pullups on the bar. This tightening is aimed at the study of a wide lower gear muscles and to some extent the shoulder. For a shot taken so that one hand was in front of the other. During pullups SAG in the back and try to touch the chest (lower part) of the crossbar. The head is slid in the direction of the projectile, changing direction with every pull. Hands change under the new approach. That implementation was more comfortable, often at the bar hanging the handle is V-shaped.
Partial tightening of the lower grip
These pullups develop the biceps. They allow you to concentrate the load. For the crossbar of the horizontal bar taken back medium grip when between the forearm and the shoulder forms a straight angle. Taking its original position, it is adjusted exactly to the middle. The enclosure must be fixed vertically and then begin to move up, trying collarbones to touch the crossbar. The lack of stretch and small amplitude allow to obtain the maximum load.
The training program on the bar
Performing pull-UPS like any other exercise, requires training. They will be started only after determination of its maximum. Next, having defined the group, start training at least twice a week and after a month repeat the test. If performance has improved, moving to the next level of difficulty.
The first category is one or two pull-UPS
People who manage in a single approach to catch up not more than two times have a very weak level. They should start to work with passive pull-UPS, when the load of its own weight is minimized. This implies the involvement of the bench, that is lifting through the feet. The lowering is carried out under a force of its own weight. The first 14 days should be to train 3 sets, each of which do up to 5 reps, when lowering takes at least 5-6 seconds. Further increase its already up to 8 or 10 seconds, but doing no more than two.
Category second— from two to four attempts
Those who cannot perform two or more good pull-UPS, you should do more approaches, but with fewer repetitions. The first repetition is obligatory to make intensive to load as many muscle fibers maximally improving neuromuscular communication. The first two weeks of training doing eight approaches, each of which must be exactly half of the replays from the best indicator when you are first testing their capabilities. Between the individual cycles of rest for 1-1,5 minutes. Further schedule of training already involves the performance in each set total number of pull-UPS that were made on the first attempt.
The third category — from 5 to 7 pull-UPS
People who are able to catch 5 or even 7 times, strong, but not very hardy. They can do the exercise without any counting of sets. Rest between the individual approaches can vary. The main task is to do at least three or four sets.
The fourth category is 8 to 12 times
Those who are able with a single approach to catch up at least eight times, it’s too tough and strong for your weight. To improve your results, you must use weights, which shall be not more than 10% of its own weight. The additional load will reduce the number of repetitions three or four times, but will allow you to get the maximum effect.
Pull-UPS only at first glance seem to be not the most effective exercise. They allow you to keep in shape when there’s no time for a full class. If you want to develop not only your back muscles, and biceps, you should do exercises to work the legs and the press.