Given an order to have a broad and beautiful back, you must know exactly how to catch up on the bar.The exercises on the horizontal bar - is a versatile tool with which you can load not only accented the back muscles, but also the biceps, pecs, and so on.All classes are based on a clear understanding of the mechanism of load balancing in certain types of pull-ups.Therefore, before the training you need to ask yourself the question of how to properly catch up on the bar, in order to develop those muscles that require development.
conventional grip pullups
Most people tightened conventional grip in which the hands are within the width of the shoulders.With such a workout is the biggest load on the biceps, as well as a small part of the burden falls on the chest muscle groups.In turn, slightly changing the width of the grip, you can be accented to work out other muscle groups.The basic principle - the more wide grip, the more increases the load on the latissimus dorsi muscle, that is, by varying the width of the grip can be varying degrees of power load to do some focus on the right muscles.
wide grip pullups
So, how to catch up on the bar wide grip, so that the most efficient load latissimus dorsi.Hands should be placed as far as possible and catch up, back of the head touching the crossbar.A very important point is to comply with the technical component of the exercise.To get the maximum effect is not necessary to boil the pot and do half-heartedly, the amplitude of the pull-up should be fully excluded breakthrough moment, the movement should be smooth and powerful.The initial position of the arms should be fully extended, exhale bending them, drag up to the highest point of the movement, exhale to descend until full extension of the arms.
Some tips on the art of pull-ups
asking the question: "How to catch up on the bar?" - To be understood that only by observing the slow pace in the course of the exercise, you can achieve visible results.In order to pull on the bar were the most effective, you need to put this exercise in the very beginning of the workout.Getting such classes are relaxed, you will achieve more significant figures than when the muscles are exhausted other exercises.During pull-ups try to use so-called "bespaltsevy" grip, ie your fingers, including a large, must be over the bar.So you unload part of the biceps and point load on the latissimus dorsi.In order to improve the quality burden on the latissimus during pull-up, try to relax your hands as if your wrists are tied to the horizontal bar.
pullups with weights
By learning how to catch up on the bar 12-15 times, we can safely hang the belt some weights.Thus, your body will not have time to adapt to the load and, accordingly, will continue to progress.When working with weights should not hang the weight is too heavy for you.It is not necessary for someone to chase.Doing so is necessary to weight at which your technique will not suffer, and the performance to resemble "paralytic twitching."Weight should be such in which the technique is perfect.In no case do not try to replace these exercises, seemingly similar to them.Various traction on the blocks, dumbbells and other activities can not replace these simple but very effective exercises.As an additional type of load they will play its undoubtedly positive role, but replace the exercise can not.
