Exercises on the horizontal bar are basic for physical fitness. Often, those who are just starting to play sports are faced with the fact that they can never pull themselves up on the horizontal bar. This is due to insufficient development of the ligaments, as well as the muscles of the shoulders and back. In order to develop them to the required level, use machines and exercises to develop the shoulder joints.
It is necessary
subscription to the gym
Instructions
Step 1
Exercises on the horizontal bar are basic for physical fitness. Often, those who are just starting to play sports are faced with the fact that they can never pull themselves up on the horizontal bar. This is due to insufficient development of the ligaments, as well as the muscles of the shoulders and back. In order to develop them to the required level, use machines and exercises to develop the shoulder joints.
Step 2
Work the ligaments and muscles of the shoulders. Pick up the dumbbells of the optimal weight for you. Perform side routing. To do this, bend your knees slightly and bend over slightly. At the same time, your body remains straight, your eyes look up. With sharp movements, spread your arms to the sides, lifting the dumbbells to the level of your shoulders. Do three sets of eight reps each.
Step 3
Use a top link trainer. Sit on the simulator, fix with your knees in a special support. Grasp the handles of the machine and pull them down in front of you until they touch your collarbone. Do this exercise by contracting your back and trapezius muscles. Also, it is advisable to perform the upper pulls with a narrow grip and reverse grip, as well as the rows behind the head. Each of these exercises has a different effect on the muscles and ligaments that are responsible for successful pull-ups.
