Is it possible to pump the whole upper part of the trunk, from the biceps to the broadest and the muscles of the waist, with one exercise? Can. This is a great and terrible pull-up, and it's time to make friends with him.
Pull-ups made perfectly, from the side look energetic and smooth at the same time, which makes spectators goggle their eyes. But in addition to penetrating to the bone of external steepness, this exercise is a litmus test for assessing the strength of the muscles of the upper body.
Think, do you know a lot of guys who can pull up ten times without jerking and twitching on the crossbar? And catch up with burdening? A person who easily copes with this difficult exercise, looks much more muscular and slim compared to the ordinary visitor of the gym, and you just pay attention to him. And this is not just a coincidence.
I'm not just talking about guys. Girls, I'm talking about you, yes, it's about you. I know thousands of girls and the same number of guys in this place skeptically shake their heads, because they are convinced that "girls can not pull themselves up." What universal nonsense! We live in a world of stereotyped thinking: it's worth getting caught in the rain, and you'll catch a cold (actually, a virus is needed for this), and stress leads to early gray hair (sorry, mom, but heredity is to blame.) From the same opera and the statement that women are not created for pull-ups, and it's time, finally, to destroy this stereotype.
You can pull yourself up, and more than that, you have to do it. It's time to learn how to learn to pull yourself up.
But why should I learn to pull up?
Pulling up is more than a great way to make an indelible impression. In the exercise involved all the muscles of the upper body and, surprisingly, it is one of the greatest detonators for the muscles of the body. In addition to deep burning of the widest (also known as "wings"), pulling also hits the shoulders, hands and trapezoids. If you are striving to increase strength and want to make the most of the time spent in the gym, hammer on the familiarly bent and twisting – or at least leave them for dessert – and do pull-ups with the program's nail.
Yes, in girls the muscles of the upper body are weaker than those of guys, it's true, so our bodies are arranged. And if so, then, for girls, pull-ups are even more important than for men.
Remember, the concept of "hard" and "impossible" divides the whole eternity. Girls find it difficult to make the first step and cross the Rubicon, but I assure you that hundreds and thousands of women have already done this – I personally, and many fitness fans.
What I have not seen: legs, desperately hammering the air, throwing back the head (do not make me remember it), jerks, partial repetitions and even worse. All these "tricks" either help you filon, or complicate the implementation of the movement.
In classical pull-ups – in contrast to tightening to the chin by a narrow reverse grip – a straight grip is used for the crossbar. Personally, I prefer to have hands on the width of the shoulders, because too wide a grip creates an excessive load on the shoulder and elbow joints. The starting position is on the straight arms, the legs are crossed at the level of the ankle joint. Before you tighten up, scroll through the head of the following key points:
- Look straight ahead. This will help keep the chin in the right position, because you are unlikely to be pleased with the prospect of stretching the muscles and ligaments of the neck.
In the descending part of the movement, stop for a moment to the bottom point – keep your hands slightly bent at the elbow joints.
Still not working? No problem. Fortunately, there are a lot of ways to help yourself in this difficult matter and get closer to the legendary approach of 8-10 pull-ups, which you probably met in various training programs.
Many, as an alternative, use the traction of the upper block and various trainers for pulling up and consider these exercises as a way to learn to pull themselves up. I'm not one of them. The traction of the upper block has the right to exist, but it is performed in a static position, and therefore does not at all work out the muscles responsible for stabilizing the body in space. As for the training devices for pull-up, they help you in all phases of the movement. For comparison, the techniques, which I will talk about further, help only in the initial phase of the exercise, in the most difficult part of the movement.
I know that my words differ from what you see daily in your gym, but I bet with these four techniques you will quickly achieve success and will definitely become much stronger:
If possible, get a full set of harnesses. The thickness of the plait is marked by color, and the thicker the burn, the more it helps you. Tie the ends of the harness to the crossbar, into the loop at the bottom point, insert a knee or foot for even greater support.
Now we start to pull up, we carry out the exercise according to all the rules. You will immediately notice that as you move up the harness help becomes less and less tangible, and you actually remain without support at the moment when the chin crosses the crossbar. The approach is considered complete, if you feel that without cheating you can perform no more than 1-2 repetitions.
In this exercise, we shift the focus to the eccentric phase of the movement, which will subsequently help you improve the quality of repetition. Stand on the platform and take the original position. The concentric phase (lifting) is reduced to a simple jump, during which you soar above the crossbar (or take a sufficiently high platform and simply move it aside at the beginning of the exercise). But in the descending phase, we are doing our best: we resist the force of gravity and drop as slowly as possible, until we count to ten.
If you do it right, by the end of the exercise you will begin to hate yourself. Try to make negative pullups from 6 to 10.
Traction movements, such as pull-ups, traction of the block, deadlift, the grip is often the limiting factor. To strengthen the grip, try different variations of the exercise "Walk Farmer".
Armed with a pair of heavy dumbbells and go with them for as long as you can. Fifty meters is the right distance. Repeat several times, complete this exercise with your workout 2-3 times a week.
4. Strengthening the back with other exercises
Reverse traction, or thrust on a horizontal bench, will be an excellent addition to pull-ups, as well as other thrust options. Thrust dumbbell in the slope, rod rod, Croc's traction and other variations on the subject of traction – they all will be useful to you. Integrate traction into your training program.
So how to pull yourself together the first time? The answer is simple: train and train again. Like other skills that we learn in life, conquering pull-ups requires constant performance of exercises that bring you closer to the goal. In the case of pull-ups, this is equivalent to increasing the volume and frequency of the load, but never exercise until it completely fails.
The principle "the habit must enter" was formulated by Pavel Tsatsulin, and to me it seems incredibly accurate. Paul derived the mathematical formula:
Specificity + Frequent Workout = Success
This means that if you really want to master pull-ups, you must distribute your training approaches throughout the day, and perform them almost daily.
You do not need round the clock access to the gym, where you will have a bar. It is better to think about how to acquire – or make – a home horizontal bar or crossbar in the doorway or elsewhere. Every time, under the crossbar, or at least 4-6 once a day, perform a negative pull-up or pull-up with the tourniquet.
Your key to success is never to push yourself to the limit and not feel exhausted. If you understand that after another tightening you have enough apoplexy, then it's time to stop.
So, when is it time to move from tightening with strands to working with own weight? If you already use the thinnest tourniquet and can pull it cleanly from 6 to 8 times, chances are that you are ready for the first full-scale pull-up. Go ahead, go for it! When you feel in great shape, grab the crossbar and drag your chin through this bloody line. An indescribable feeling, is not it?
Having crossed this Rubicon, put in front of yourself the next goal – to pull up 3-5 times. Continue to practice the above method, but, again, never get to the point of rejection. If you are consistent, you will feel the approval of even the most ardent fan of iron in the gym.
As you improve skills, you will quickly realize that in addition to active work on the bar you will be healthy to reduce body fat. Think about it: the slimmer your body, the more muscle mass you can tap into, and the less overall weight you have to raise. Of course, we will solve this problem mainly in the kitchen – but this is a completely different story.
The harness is the best way out of the situation.
I would like to see an article about pull-ups with weights.