Pulling on the bar - the most effective exercise to increase strength and muscle mass.Beginners athletes desire to have the relief of the body.To do this, they go to the bar and perform different elements and exercises.Not everyone can learn and catch up on the first try.Often, it happens that a novice turnikmen just simply does not know how to catch up.To quickly achieve the technology, which will give a little relief to your body and start to catch up properly, you must follow the basic rules of the preparation of the body.
For a start it should be noted: what kind of grip you take depends on the work different muscles.For example, if you come from a wide grip, the main load is supplied to the latissimus dorsi, or rather on their extension.Also, a typical grip wing loading (the muscles under the arms).Very narrow grip when hands are placed back to back, providing longitudinal load on the back muscles and some chest muscles.
also important appliances.Proper technique is to grip the fingers have to watch from the athlete, and the thumb placed across the bottom horizontal bar.To further make it easier to learn the technique of pull-ups, it is necessary at the outset to comply with the correct grip.
Because your muscles are not used to such exercise, and you do not know how to catch up, it is necessary on the bar hung for a full Davis the maximum possible amount of time.Also, to prepare the muscles can perform basic pushups.If you can catch up at least once, then you can start training and development programs.
During the first pull-ups do not need to make too wide grip.It should take the average, since it will be easier to catch up in this position.If you can not pull yourself up to the bar completely, to do better, first to a level that is affordable.Over time you will begin to perform a full pull.
When performing this exercise technique must be strictly observed, otherwise you will never know how to stretch properly.It consists in the following: the feet and toes should be extended, the body must be kept exactly;to start very slowly and quietly tightens itself up to the bar and throws for her chin.Over time you can increase the speed of pull-ups, however, the technique must be strictly observed.
Today everyone is for himself turnikmen individual training program.This applies to you.The training program consists of the following: you are at your physical ability to set the number of pull-ups in one go.During one training session it is recommended to perform 5-10 approaches.It is necessary to calculate their strength, so that each approach, the number of pull-ups should increase.One such standard of the athlete must perform during the week.Once every seven days statutory increases.This is the meaning of the training program.
should also be said about the rest between runs norms.After his first training session the next day you are likely to feel pain in the muscles: the back, shoulders, arms.You must be very good rest, to restore muscle.After grueling training, they are torn, and then restored.At the time of restoration of the main muscle mass increases.It should be noted that the recovery phase lasts at least one day.Therefore, after each day of training should be a day of rest.After each day of rest the next day workout.
So, today we have learned the technique of pull-ups and how to catch up, in general.As you can see, this is no big deal if all done correctly and methodically.Many people still do not know how to catch up, but after reading this article, you are probably already in a hurry on the horizontal bar to fill his corn.
