Pulling up on the horizontal bar is an excellent exercise available to everyone to keep fit. Despite the fact that outwardly it seems very simple, it has its own rules and nuances of execution, which you definitely need to familiarize yourself with in order to learn how to pull up correctly.
Instructions
Step 1
To learn how to pull up on the horizontal bar, as well as depending on the goals of your exercises, choose the most comfortable type of grip. A grip is a way of placing your hands on a horizontal bar. He can be:
• Short, when the hands are next to each other, above the head;
• Normal, when the arms are placed on the bar parallel to the shoulders;
• Wide when the arms are deliberately wider than shoulder level. In addition, the grip is divided into direct, reverse and mixed.
• Direct is called a grip when closed fingers on the horizontal bar are located from the face of the pull-up.
• Reverse grip - one in which closed fingers are placed to the face of the athlete.
• Mixed grip is a pull-up with alternating forward and reverse grips on the horizontal bar, when one hand is held with a direct grip and the other with a reverse grip. As you can imagine, a different type of grip when pulling up involves different muscle groups. Thus, pulling up, you can develop not only the muscles of the shoulder girdle, but also the muscles of the back.
Step 2
To learn how to pull up on the horizontal bar, follow the main rule. Pulling up is considered correct when the athlete's head during movement describes a smooth semicircle, at the lowest point of which the crown is located under the horizontal bar, and at the highest point - the chin is 1-2 centimeters above the horizontal bar. The pull-up style should be even and calm. The speed of the pull-ups should not be too fast or, conversely, deliberately slow.
Step 3
The general position of the body of the pull-up should be level. The legs can be slightly open, but not too wide apart. Any bouncing or twitching on the bar, usually meant to help you reach the bar with your chin when the chin is running out of strength, actually takes up even more of your energy. Therefore, if you feel that the required number of pull-ups has not yet been recruited, and your strength is already running out, it is better to take a short break than squeeze out the last pull-ups in jerks. After a while, return to the bar again. Muscles recover much faster during work.
