popularity of pull-ups on the bar due to their versatility.This exercise allows you to its own weight to build muscle, increase strength and endurance.The result accurately perform pull-ups is to promote the back, biceps, forearms, press.
Technique exercises - Success
question of how to be tightened properly, is reflected in the art:
- Use a full grip with the thumb on the bar.This is a basic rule that allows a good load latissimus dorsi, so - to take a step in a rapid progress.
- legs cross each other or bend at the knees to avoid rocking of the body and pelvis.The answer to the question of how to catch up properly - is obvious: only the muscle strength of hands and back.
- pullups have to learn slowly - do not try to make the maximum load at once, do not work on speed.
- Breathe measured: the rise to breathe, to the maximum point - exhale.
- keep working muscles tense throughout the exercise, even when lowering.It works on the growth of power.
asking about how to properly catch up, beginners usually do not know where to begin training.Each session preceded by a warm-up - you can not just jump on the bar, it increases the risk of injuries of muscles and joints.Those who do not know how to learn to catch up and not able to make even a single repetition, will help a great tip - should hang on the bar on a minute longer.As soon as the grip will get stronger, you can add weighting in the form of a backpack with a dumbbell, and then - make an attempt to pull-ups.Partial reps can devote half an hour a day, the main thing - the regularity.When will do one full pull-up to the chin, it is the turn of improving technology.
The main elements of progress
should remember a few mandatory rules:
- do not break out of laziness.Each missed a week - this is a step back, the loss result.
- To learn about how to catch up properly, you need laid out in full force: better to do five reps with the rise of the chin over the bar, 10 partial pull-ups.
- begin training with pull-ups, which require a lot of strength, because any exercise, performed before them, reduces efficiency.
many tips to learn how to catch up on the bars, before master horizontal bar.This exercise is called the horizontal pull-ups, when the feet are placed on the floor or on a raised platform, and the body by the force of arms, shoulders, chest and back rises to the crossbar.
Features build muscle and strength on the bar
Bodybuilders are concerned about how to catch up properly for weight gain.Climb need to quickly descend slowly and muscle tension.Do not chase the number of repetitions to perform no more than 10 times in a row, about 3 minutes rest between sets.Loading the muscles need about twice a week, give them a good rest and to replenish the energy of high-calorie foods (lean meat, cereals, cheese, eggs).
work on force suggests the opposite approach: slowly rise and fall quickly, increase the number of reps, reduce the pauses between sets.Work on the bar to increase endurance should be increasingly possible to use game time - include training in a pyramid or supersets (characteristic of CrossFit).
Over time you can complicate pull the extra weight, but only after a routine exercise will seem too simple.
