Pull-ups are an exercise known to every inhabitant of the planet. Passing by the sports grounds, young people with envy observe how trained guys are doing real miracles on the bar.
The world record for an uninterrupted number of pull-ups is 232 times, and Russian Vitaly Kulikov was able to lift his body to the crossbar 59 once a minute. Professionals can perform thousands of pull-ups for 24 hours, but those who take the first steps need to study the technique of the exercise in detail and start the exercises with several repetitions for the approach to avoid injuries and overloads.
Pull-ups are one of the basic exercises that simultaneously affect the latissimus muscles of the back, the abdominal press, the musculature of the chest, the biceps, the forearms and the muscles of the shoulders. Exercise is performed on the bar and consists of lifting the body to the bar, before touching it with the chin or back. There are special simulators with a movable neck, which allow you to master the technique of pulling up, even if the muscles do not allow you to engage in the crossbar.
There are pull-ups with direct and reverse grip, pulling up to the chest and behind the back, exercises using weighting agents, output by force. The most trained athletes are able to perform an approach on one hand.
In the training process, rhomboid and latissimus muscles of the back, trapezium, neck muscles, musculature of the upper back are involved. There are variations performed by a narrow, medium and wide grip, but the overwhelming number of coaches see efficiency only when using a wide grip of the crossbar.
- Hang on the crossbar so that the legs do not touch the floor or the ground.
- Slightly bend the body and lower the head forward to avoid injury to the head.
- Start the exercise, bending the neck even further.
- Lock the body at the top point.
- Return to the starting position, completely straightened hands.
During lifting, it is recommended to inhale, while exhaling, it is recommended to exhale. To fix the body, you can cross your legs, thereby avoiding possible fluctuations. Remember that you need to respond to the sensations of your own body, so if you have the slightest pain, it is better to stop the approach and focus on other exercises.
Tightening to the chest is one of the main exercises both during training both in the gym and at home. This exercise is considered more difficult than pull-ups by the head, as in the training process involves more muscle groups. When the approach is implemented, the load falls on the widest, jagged, trapezoidal and deltoid muscles of the back, a large round muscle, triceps, biceps, shoulders and abdominal press. The exercise is performed as follows:
- Hang on the crossbar with a narrow, medium, wide or perpendicular grip.
- Due to its own strength, lift the body to the horizontal bar to the level of the chin or chest.
- Lock the body in the up position and slowly return to the starting position.
One of the popular options for performing pull-ups to the chest is using a back grip. In this case, the main load from the back moves to triceps, biceps and shoulders. Implementing the approach with a back grip is one of the best ways to pump up strong hands.
Beginners athletes can not always correctly perform the exercise, helplessly hanging on the crossbar or performing "dirty" pull-ups with jerks. To help newcomers come special rubber bands that are attached to the bar and legs, reducing the burden on the body.
There are many types of pull-ups, each of which gives a load on a certain group of muscles. When the approach is carried out with a wide grip, the main weight rests on the muscles of the back, the narrow ones – triceps, shoulders and extensors, the reverse – biceps and triceps. Let's try to consider in more detail how simple and accessible pull-ups work on this or that muscular group.
The back receives the main load during the performance of most types of pull-ups. Exercise has an effect on the large round muscle, trapezoid, rhomboid and latissimus muscles of the back. The wider the grip of the crossbeam, the greater the load will be obtained by the "wings" (the broadest ones). When performing pull-ups to the breast, you can increase the thickness of the broadest, and to the back of the head – their width. Many athletes traditionally have a problematic area of the lower part of the "wings", which is perfectly worked out when tightening with a narrow grip.
After a few months of regular practice on the bar, noticeable results will be visible, the broadest and trapezius muscles will be strengthened, and the figure will become more conical. It is better to alternate different types of grips in order to ensure that when muscle growth is not observed a disproportion and muscular mass is increased evenly.
It would seem that the musculature of the abdominal press, oblique and transverse abdominal muscles in the implementation of approaches on the crossbar are only indirectly involved. In fact, the abdominal muscles play a huge role in the correct performance of exercises. A strong press allows you to monitor the position of the body in the process and avoid unnecessary vibrations on the horizontal bar. Evidence of the strain of the press will be muscle pain in the abdominal area after the first workout.
When lifting the body on the bar, biceps, triceps, forearms and muscles of the shoulder girdle are involved. Hands receive the greatest load during tightening with a narrow grip – the triceps and extensors of the hands are being worked on. With the implementation of the approach, the main emphasis is on biceps and triceps. Due to the inclusion of biceps, the right rotation of the forearms is observed.
Muscles involved in pulling up different grips
The most popular grip, known to each of us from school physical education classes, involves a huge number of muscle groups. The main load falls on the back and, depending on the grip, involves the widest muscles, a large round muscle, rhomboid, jagged and trapezius muscles. In addition, deltoid muscles, forearms, biceps and triceps are given a certain load.
The muscles of the hands "join" in the last phase of the body lifting, when part of the load is shifted from the back to the forearms, biceps, shoulders and triceps. It is the stage of pulling from the forehead to the chin or chest causing the greatest difficulties for beginners. Therefore, beginning athletes must, before performing pull-ups, strengthen the muscles of the arms and shoulders by other exercises.
The oblique, direct and transverse abdominal muscles play an important role during the exercise. They constitute a "skeleton" for the correct position of the body and provide the body with support for mastering the correct technique of pull-ups. Strong muscles of the abdomen will help maintain proper posture and less physical fatigue during hard work and training. To fix the body it is recommended to cross legs.
Combining pull-ups for the head and chest will allow in a short time to make the widest back muscles more wide and dense.
Pulling up is not in vain one of the favorite exercises of the wrestlers. Thanks to a simple horizontal bar you can pump almost all the muscles of the upper half of the body. To switch from one muscle group to another it's enough just to change the grip. Implementation of approaches with a back grip uses forearms, biceps, triceps, shoulders, trapezius muscles, abdominal muscles and the widest back muscles, including in the lower part.
The main load when lifting the body to the crossbar with a back grip goes to the biceps. Alternating exercises, the direct and reverse position of the arms can be uniformly and proportionately pumped the muscles of the shoulders, arms and back.
The difference between a parallel or neutral grip is that the exercise is performed on a special horizontal bar where you can put your hands face to face. This specific type of pull-up is especially effective for strengthening the lower part of the broadest muscles, biceps and musculature of the shoulders. Indirect loading will receive jagged, deltas and a large round muscle. Professionals recommend focusing on the lower section of the "wings", controlling your body so as to exclude biceps from work. Perform an approach better to the chest, and not to the chin. A large amplitude allows you to significantly increase the load on the lower section of the widest muscles.
Types and features of the arms of the crossbar
During the approach, a straight, reverse or parallel grip the athlete chooses the width between the hands on the horizontal bar. Depending on this characteristic, pull-ups are distinguished with a wide, narrow and medium grip.
The choice of a wide grip is determined by the athlete's desire to quickly and effectively pump the latissimus muscles of the back. This exercise is basic and one of the most effective for this group of muscles. For the correct implementation of the approach it is necessary to take the crossbar by hand at a width of about 20-30 wider than the shoulder girdle.
In addition to the broadest muscles of the back, a large round and rhomboid muscle is loaded. Indirect influence is on the large and small pectoral muscles, biceps, triceps, subscapular and beak-brachial muscles.
Involvement of muscle groups depends on the choice of a direct or reverse grip. With direct grip, the load goes to the large round muscle, the broadest, the jagged, the shoulder and the biceps. Exercise can be improved by focusing on blading during repeats. So you can additionally strengthen the trapezium, deltoid and rhomboid muscles.
If the purpose of training is to work out the biceps, then you need to choose the reverse grip. So the muscles will get the maximum load. Exercise can be used both as a primary and additional, allowing "dozabit" already trained muscle groups. When performing a direct narrow grip, you should try to exclude hands from work as much as possible and concentrate on working your back.
The choice of the average position of the hands will allow using both the musculature of the hands and the broadest muscles of the back. This grip is perfect for warm-up, since during the exercise, almost all muscle groups of the upper half of the body are loaded. The position of the arms on the crossbar should be slightly wider than the shoulders.
There is a generally accepted view that for maximum muscle growth it is necessary to perform approaches with maximum 8-12 repetitions. If the number of pull-ups that an athlete can perform at a time exceeds this figure, then various burdens come to the rescue. In the gym, weighting in the form of pancakes clings to special belts or vests. If there are no such devices at hand, then as a weighting agent you can use a normal backpack filled with stones or books. Weight is selected individually, depending on the physical capabilities and conditions of a person.
When using weights, it is forbidden to make sudden movements and jump off the bar to the floor. It is especially important to maintain the correct position of the body during the approach, for which the strong abdominal muscles respond. Before training, be sure to perform a warm-up, which will help to avoid injuries and overvoltages.
There is another type of pull-up with extra weight. It's about negative pull-ups, in which only the phase of lowering the body from the upper position to the lower one is present. Professional athletes use weight of weights, much larger 50 kg. This allows you to keep the body in tone and give the body a command for rapid muscle growth.
Choose weighting from the calculation of 75-80% of the maximum possible weight, which the athlete is able to raise 1 times. With such a mass of weights can be comfortably performed from 8 to 12 times per approach, which is the optimal indicator for rapid and qualitative muscle growth.
About the technique of pulling back grip in the next video tells the famous bodybuilder Denis Borisov:
Pulling up is a basic exercise, which involves the muscles of the back, arms and abdominals. It can be said that every muscle in the upper half of the body develops and receives a certain load. In order to vary the effects on individual muscle groups, a direct, reverse and parallel grip can be used.
The elaboration of individual muscles can be carried out using a narrow, medium or wide grip. If the physical form makes it easy to perform several dozens of pull-ups, it is recommended to use weights. This exercise is simple and generally available, and for its implementation it is enough to have a bar that can be found in almost any courtyard.
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And women also 3-4 times a week doing exercises?
Exercise for stretching is only for those who are professionally engaged in their body for example bodybuilders.
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