A horizontal bar is a universal tool for the development and improvement of physical fitness. By using the horizontal bar wisely, you can develop a wide variety of muscle groups. When working with weights, you can also increase the load on the muscles. There are many variations of such a simple action as pull-ups, if you learn how to pull up correctly on the bar, you can achieve a significant increase in body weight.
It is necessary
horizontal bar
Instructions
Step 1
First of all, pull yourself up with a classic grip. Grasp the horizontal bar with both hands shoulder-width apart and pull up until it touches your chin. In this exercise, the front deltas and back are swinging. When pulling up with the back of the head touching the bar, you work with emphasis on the muscles of the back and trapezium, as well as the lateral deltas.
Step 2
Grasp the horizontal bar on both sides and pull up, bending your biceps. Make sure that the body does not dangle in the air and is stable while moving. This exercise uses the latissimus dorsi and biceps, as well as the front deltas.
Step 3
With a direct pull-up with a reverse grip, the biceps work mainly, but the load also falls on the latissimus dorsi and anterior deltas. In this case, you grab the bar with a reverse grip and pull up using the strength of the biceps.
Step 4
By adjusting the width of the grip with a simple pull-up, you can move the load from your shoulders and biceps to your back. If you use a wide grip, then first of all you work out the muscles of the back, if you use a narrow grip, then you work on the biceps and deltoids.
