Exercises on the horizontal bar help the athlete to form a muscle corset, correct posture, increase strength and endurance. One of the basic exercises on the horizontal bar is the "reverse grip".
Performance
The peculiarity of the reverse grip is the "non-standard" placement of the hands. You need to put your hands on the bar with your palms facing your face. Hands should be shoulder-width apart. Then you need to take a breath and pull yourself up so that the neck is at least at the same level with the crossbar. Ideally, it is desirable to raise the body even higher.
Reverse grip promotes the development of the latissimus dorsi, biceps and shoulder muscles. You cannot do the exercise in jerks, you need to eliminate inertia and perform pull-ups due to the efforts of the arms and back. For many athletes, the "reverse grip" is much easier than the "classic" pull-ups with palms on the crossbar "from the face". The fact is that different muscle groups work in these exercises. For harmonious development, it is desirable to alternate "classic" workouts with "reverse" ones.
Training strategy
Working approaches will allow you to work longer and more efficiently on the horizontal bar than with the approaches to the maximum. The number of repetitions in the working approach is calculated as 70-80% of the record of the reverse grip lifts. If you have pulled up 20 times, it makes sense to pull up 3-4 sets of 14-16 times.
You can also alternate training with the classic "reverse grip" training with a narrow "reverse grip", in which the hands are at a distance of 15-25 cm from each other. This way you can use the additional muscles in your back and chest.
Evaluation of results
It is possible to evaluate the results in sports only after some length of time. So, if you work out for 1-2 months, 3 times a week, with proper exercise, you can feel a surge of strength, an increase in muscle mass in the arms and back, and a decrease in fat layers.
A training diary can also be of great help to a beginner athlete. Write down any changes in height and weight, the number of approaches per day, and the nutrition program. Keeping track of your work will allow you to learn from all the positive and negative training moments.
Useful Tips
Muscle does not grow during exercise, but during recovery. Proper nutrition, sleep and "healthy laziness" during rest are just as important as intense exercise on the horizontal bar.
Motivation for training can be given by "competition" for the number of repetitions or the number of approaches with your like-minded people. Chin-ups in tournaments are only valid if the chin is above the bar in the upper phase.
More repetitions will help make leather gloves that protect your hands from calluses. Hand protection is especially important for beginners, whose blisters can negate sports enthusiasm.
