Exercises on the horizontal bar are well suited for those who are just starting to increase muscle mass. This is due to the fact that working with your own weight is the least traumatic. In addition, pull-ups do not require complex simulators or special programs. Pull-ups are suitable even for completely unprepared people.
It is necessary
- - horizontal bar.;
- - weights for the body.
Instructions
Step 1
Pull-ups allow you to simultaneously engage in a large number of muscle groups, which in turn activates growth hormone, which leads to an accelerated increase in muscle mass. However, all of the above only works with the correct pull-up technique.
Step 2
Grasp the bar shoulder-width apart. The palms should be turned away from you. Tighten your abs and flatten your shoulder blades slightly. Keeping your back straight, gently pull your elbows towards your body. It's easier than reaching up. After you touch the bar with your chin, gently lower the body down.
Step 3
Do not abruptly relax your arms as this may result in injury. It is better to try to lower your body twice as slowly as you raise it. This will put significant strain on the triceps.
Step 4
The main muscle groups that receive a load during pull-ups are the shoulder girdle, back muscles, arms and abs.
Step 5
To adjust the load, it is enough to place your hands on the bar in different ways. The greater the distance between the palms, the higher the load on the back muscles, especially the lats.
Step 6
If you want to increase the load on your biceps and forearms, grab the bar with a reverse grip with your palms facing you. In addition, with a narrow setting of the arms, the pectoral muscles receive a good load, but the main work is carried out precisely due to the strength of the arms.
Step 7
The narrow back grip also trains the deltoid muscle. To pump up the traps, it is better to use a reverse grip with a medium setting of the arms, and when lifting, try to be sure to touch the bar with the upper chest. If, while pulling up, you start the crossbar behind your head, in addition to the trapezius muscles, you will pump the top of the lats, as well as the round muscles of the back.
Step 8
Don't forget about the press. Free Hang Leg Raises are one of the best core exercises. They allow you to perfectly pump not only all the muscles of the press, but also the muscles-stabilizers of the body. Do not wobble on the bar to avoid inertia. Keep your body still and raise your straight legs as high as possible.
Step 9
Do three sets of 8-10 reps. The last lift should be performed at the limit of strength. Only in this case can muscle growth be achieved. If you can easily do 12-15 repetitions, increase your working weight with a variety of weights.
Step 10
Be sure to take a rest day between workouts so that your muscles have time to recover. It is known that the growth of muscle fibers occurs precisely during rest.
