Pull-ups on the bar or horizontal bar are considered the most effective exercises for muscle development. A wide back, developed pectoral muscles and biceps make the male figure more attractive to the opposite sex. In just a few months of systematic training, you can achieve amazing results.
It is necessary
Crossbar
Instructions
Step 1
Pulling up is a very versatile exercise. Depending on the width of the arms, on the type of grip and whether you are pulling up by the head or to the chest, various muscle groups are included - from the back to the arms. The traditional pull-up is with a medium straight grip. Emphasis on the muscles of the back, biceps and forearms. Grasp the horizontal bar with a grip equal to the width of your shoulders and hang with your legs crossed and your back slightly arched. Pull up, while bringing your shoulder blades together and try to touch the bar with the top of your chest. At the lowest point, fully straighten your arms, this way the back muscles are better stretched.
Step 2
The most useful, but rather difficult, pull-up option is with a wide grip to the chest. It is rare to see a person who pulls up in this way correctly. Grasp the bar with a grip that is approximately equal to that of the bench press. Grasp the bar with your thumbs from above, thereby you will better stretch your lats. Try not to strain your biceps, bring your shoulder blades together and pull up, touch the crossbar with your pectoral muscles. Look straight up and arch your back.
Step 3
The next option is much easier than the previous ones - pull-ups with a reverse medium grip. The main focus is on the biceps and latissimus dorsi. The grip should be equal to the width of the shoulders, turn your palms towards you. The legs are crossed and slightly bent, the back is arched. At the very beginning of the movement, focus your attention on bringing your shoulders back and down.
Step 4
A popular but very traumatic type of pull-up is a wide grip on the head. If this exercise is performed carelessly, as well as with poor mobility of the joints of the shoulders, such pull-ups can lead to rather serious injuries. Make a wide grip (like a bench press) and pull up without arching your back. Straighten your legs and keep them in line with the body. The elbows are pointing straight down, not back.
