The pull-up on the bar is one of the best exercises for those who want to constantly tone their muscles. Pulling up at a fast pace can increase the overall endurance of the body and load the heart muscle well. Working with free weights allows you to maximize the use of the entire body. At the same time, there is no need for complex simulators or other equipment to perform pull-ups. The horizontal bar can be installed in any convenient place.
It is necessary
- - crossbeam;
- - upper pull trainer.
Instructions
Step 1
First of all, determine your fitness level. To do this, you will need to work on the top-row block machine. The biomechanics of the upper pull is similar to the biomechanics of the bar chin-up.
Step 2
Set the weight on the machine equal to your body weight and try a few repetitions. You yourself will feel if you are ready to work on the horizontal bar. If your strength is still not enough, work on the machine, gradually increasing the working weight.
Step 3
When you realize that you are ready enough to work with the right weight, the time comes to master the pull-up technique. Grasp the bar shoulder-width apart. Tighten your abs and flatten your shoulder blades slightly. Pull up at a slow pace, trying to touch the bar with your chin. Legs can be slightly bent at the knees and crossed at the ankles.
Step 4
The wider you place your hands on the bar, the greater the load on the back muscles and the slower the pace of the exercise.
Step 5
To make it easier to pull up, grab the bar with your palms towards you. This grip is called the reverse grip. Thus, you more intensively include your biceps, and it will be much easier for you to perform the exercise.
Step 6
Gradually add pull-ups with a straight hand on the bar. Each time, start the exercises with them. The direct grip allows for better control of movement at a fast pace.
Step 7
Another secret. To make it easier for you to pull up, try not to pull your chin up. It is much easier to work by pulling your elbows to your sides. This movement is more in line with biomechanics.
Step 8
Be sure to work out the moment of lowering the body down. Often, athletes, touching the bar with their chin, simply throw their body down. The result is an injury to the middle head of the triceps. To prevent this from happening, do negative pull-ups.
Step 9
Establish a platform next to the projectile, standing on which, you freely touch the crossbar with your chin or chest. Grasp the bar firmly with your hands and fix the body in the upper position. Lower the body slowly. Your task is to learn to fully control the movement of the body at the moment of descent.
Step 10
Pull-ups at a fast pace involve constant tension on the arms and body. To pull up quickly, you must exclude the moment of muscle relaxation at the lowest point. Additionally, do exercises aimed at developing the triceps, since they are responsible for the work of the arms during lowering.
