Almost every healthy person is physically able to lift the arms of his body weight.
Every novice interested in how quickly learn how to catch up.The question is simple, but concrete or physical embodiment of response depends on the trainee's personality.
There are four issues that must be solved to everyone who wants to learn how to catch up:
1. Psychological preparation
First of all, you have to believe that you can do that are free to do almost all teenagers and men.You are no worse and maybe better, but not yet checked himself in.
Believe that you have enough physical strength to birth.The only thing you do not have is experience and technique exercises.
Believe that you will succeed after a not very sophisticated preparation and training.
2. General physical training
Before starting any physical exercise requiring great physical exertion necessary to carry out some simple exercises to warm up and stretch muscles.
This will protect yourself from injuries (sprains, strains, cramps).
Workout start from the top down, that is,from the head to the feet.This workout can be repeated any set of exercises for the morning exercise, you know.
Take your workout to 10 - 15 minutes.
quality workout easier exercises with physical activity.With pre-workout easier to learn how to catch up.
3. Preparation hands
premature to think about how to quickly learn how to catch up if the hands are weak.
Check the power brush can be a simple way to the bar.We must hang freely on the bar without touching the floor kicking and rocking.If you managed to keep hanging for 30 seconds, then you can safely begin training exercises for tightening.
If brushes are weak, it is necessary to strengthen them.The most simple and convenient tool, is carpal expander.It is enough to buy the easiest rubber expander, and this will be enough to strengthen the muscles of the hand.
few days training expanders strengthen wrists enough to start training exercises for tightening.
You can check the duration of the second Davis on the bar and make sure the power of hands.
strength of hands - is the secret of how to quickly learn how to catch up.
4. Proper breathing
We must learn to breathe correctly.This applies not only to the exercises for tightening, but all power exercises.
The rule is simple: inspiratory movement made by a reset, and exhale to make direct movements that require muscle tension.
Proper breathing - this is the secret of how to learn to catch up.
If all preliminary conditions, you can start training.
For the first exercise, you can start with Davis, where the palms of the hands will be directed to him.As you gain experience, it is necessary to expand hands palms away.Brushes are located on the bar at shoulder width.
not attempt in the first training run a full pull-ups.Pull-up part.The main thing to learn how to make the beginning of the process of tightening.The rest will come with practice.
Exercise:
1. Take hanging on the crossbar.Breathe.
2. On the exhale, make a dramatic leap up the breast, it will allow the body a little bend in the region of Pleven belt.This, in turn, will create a small, but necessary and sufficient angle at the elbow and shoulder joints, which will start the contraction of the muscles to start tightening.Without the initial breakthrough breast up it will be difficult to start the contraction of the muscles of the elbow and shoulder joints.
3. Inhale lower your body to the starting position.Repeat the exercise.
spending several tens of training can learn to catch up and to teach others the secrets of how to quickly learn how to catch up.Daily workouts 2-3 times a day for a week will result in a somewhat self tightening.
