If you want to develop nice, strong muscles in your back and arms, pull-ups should be the main exercise. And for this it is not at all worth spending a lot of money on visiting the gym, an ordinary horizontal bar will help you to get a sports form and an attractive figure.
Instructions
Step 1
The pull-up technique is very simple and accessible to each of you. The wider the hand grip on the horizontal bar, the more load falls on the latissimus dorsi. The narrower the grip with the hands, the greater the load on the biceps. If you pull up and touch the bar with the back of your head, your latissimus dorsi will stretch in width. If you touch the chin, the back muscles are also stretched in thickness. With a narrow grip and palms turned towards you, the lower part of the latissimus muscles in the waist area will receive additional load.
Step 2
It is not recommended to do other exercises before pull-ups, otherwise the latissimus dorsi, biceps and forearms will be tired and you will not get the desired result. Pull-ups are quite difficult exercises that require a lot of strength, so they should be done while you are not tired. For fun, you can compare the results of pull-ups before and after training.
Step 3
Use a fingerless grip when doing pull-ups, that is, all fingers (including the thumb) should be placed on top of the bar. This type of grip will help you use your hands like hooks, transferring all tension to your latissimus dorsi and reducing the role of your biceps. It will take some time to master this grip, but once you get used to this technique, you will feel the great effect of pulling up on your latissimus dorsi.
Step 4
Pull up calmly, without extraneous jerks, at a pace convenient for you. Do not throw the body down when lowering and do not resist its lowering to the lowest point. Lower your torso in a controlled manner under your own weight, when the body is at its lowest point, the arms should be as extended and relaxed as possible. Do not forget about breathing, which plays an important role: pull yourself up to exhale, lower yourself to inhale.
