Pulling on the bar - a great exercise to strengthen the back and arms.Pulling developed biceps, triceps and deltoid muscles, without requiring any special training simulators.Now everyone has the opportunity to establish at home the horizontal bar.Or, in extreme cases, to go to train in the yard.But many newcomers have never been friends with the sport, do not know how to carry out such an effective exercise.If you can catch up 5 times, for you will not be very difficult to learn how to catch up to 10 times.It is much harder to master this exercise from scratch.How to learn to be tightened at least once?
Today, boys and men all over the world perform a variety of options such exercises.Someone pulled the upper grip, and some lower (palms up), someone chooses the narrow formulation of the hands, and someone - wide, some pull your chin to the bar, and the other - the head.Different types of pull-ups strengthen different muscles, so experts recommend to learn different ways to perform this common exercise.However, for beginners it is not necessary to complicate their training.There will be details on how to learn to catch up a classic upper grip, and you mastered the most simple exercise can be improved further.
first exercise, to strengthen the hands and tendons, offers simply on the bar hung for the maximum possible time.With this it is necessary to begin their studies.If you are wondering how to learn to catch up for a minimum period, do not be lazy to work on their own endurance is - one of the main problems of most beginners.
second exercise is a bit more complicated, but will give you great results.With the help of the chair take the final position, holding his chin over the bar.Then, slowly straighten the arms as much as possible, going down to the starting position.Many boys and men aware of how to learn to be tightened, with a lot of time doing this exercise.
Mance previous job perfectly, start to work on the half-pull-ups.Follow the previous exercise, sinking halfway, and then try to climb back.
second part of the tightening will seem more complicated.Hanging on the bar with straight arms, try to slowly rise to a maximum half the required height.Your hands should be at an angle of 90 degrees.By adopting such a position, slowly lower yourself, working through all the affected muscles.
And only now, after going through all the stages of such a difficult exercise, begin to catch up completely, slowly bending your hand from start to end position.First, we should take care about the quality of the exercise.Do not think about how to learn a lot to catch up, the maximum result gives only technically correct training.Do not help yourself the body, you have to be tightened by the force of arms and back.Do not swing and do not pull at the exercise.You must be tightened slowly and clearly, keeping straight body position.The first time you can help the partner that supports your legs and keeping an eye on the quality of your pull-ups.
It's a tough exercise should be done two to three times a week.The number of repetitions depends on your physical capabilities.Learn how to quickly learn how to catch up on the bar, and apply their knowledge in practice, you will achieve excellent results.You pump up the main arm muscles, build up a nice broad back.And this does not need to go to the gym and spend money on sessions with a trainer.Set in his apartment a small bar.Your health and beauty - is in your hands!
