Exercises on the horizontal bar include various muscles of the human body. If you want to develop them, as well as build up your strength and endurance, systematically do pull-ups on the bar.
Instructions
Step 1
The bar pull-up primarily involves the lats, trapezius, and rhomboid muscles of the back, as well as the biceps and triceps. Also, in the process of training, the muscles of the press and other muscles of the arms work - the shoulder, brachioradial, deltoid. The degree of load on a particular muscle group depends on the width of the grip, the pull-up technique, and the design features of the bar itself.
Step 2
If you are new to the sport, it will take time to master the correct technique for doing the head chin. Strengthen your back and ligaments on a similar machine, using a row of the head and applying a metered load. This way you will minimize the risk of getting various injuries. Then move on to doing chin-ups.
Step 3
If you are an experienced athlete, use additional weights for good pumping of the above muscles. The following method of working with weights is quite common: first, 2.5 kilograms are hung on the belt, one approach is performed. The next cycle of pull-ups is performed already with 5 kg on the belt, then you fasten 7.5 kg, then 10 kg. Having reached the top of the "pyramid", remove 2.5 kg in each approach. The pumping of the back muscles according to this scheme will be carried out with maximum benefit.
Step 4
When doing chin-ups, stick to correct exercise technique. So, the chin should be pressed to the chest, keep your back straight, bend your legs a little at the knees, cross your feet, grip your hands - as you like, an average of 30 cm between the thumbs.
Step 5
Vary your grip width from medium to widest. For pull-ups with a wide grip, use a special bar bent along a wave-like trajectory or a horizontal bar with separate handles. Exercising on these shells, you will protect against forearm and hand injuries.
Step 6
Please note that the number of sets and reps can be different, depending on your athletic experience and the goals you want to achieve. On average, this is six sets of 10-10-8-8-6-6 repetitions, of course, with a warm-up at the beginning.
Step 7
To get more efficiency from the exercise, alternate pull-ups behind the head with lifting the body to the chin. It is important that the exercise is done cleanly.
Step 8
When doing chin-ups, use special leather sports gloves and wristbands to protect your muscles from injury and make the exercise more comfortable.
Step 9
Do pull-ups in tandem with a partner, he will help you overcome blind spots in the last approaches, which is a very important stage in the most effective development of the muscular apparatus.
