Menu:

TAG CLOUD:

7 types of pull-ups for a wide and powerful back

We use the back muscles in most basic exercises, but we never load enough to grow noticeably. This is primarily due to the size and location of the trapezius, latissimus, rhomboid muscles and back straighteners.

To achieve a visible result, you have to go beyond the comfort load.

https://cdn.lifehacker.ru/wp-content/uploads/2017/02/seated-cable-row-bodybuilding-anatomy-muscle_1487802207-1024x632.jpg

etospina.ru

Exercise Technique

When performing exercises that pump back muscles, it is important to remember the So many Tips for Effortless Methenolone acetate (Primobolan) Stacking following.

1. For maximum load, you need to perform exercises smoothly: without jerking or jerking. This creates a static load, which the muscles are not used to colliding with, and contributes to their strengthening and increase in volumes.

2. The widest back muscles become shorter after each workout. To avoid this, stretch your back muscles after doing the exercises.

3. Pay attention to which muscles get the most exercise. When performing exercises for the back, there is a high risk of shifting the load on the muscles of the hands, which will reduce the effectiveness of the training.

Varieties of pull-ups

1. Pulling the head with a wide grip

Wide grip pull-ups could be the easiest exercise of this complex. Therefore, the task is somewhat more complicated.

Wide grip pull-ups are in principle suitable for both beginners and trained athletes. They can serve as a good warm-up before more complex exercises and are a basic element of any exercises on the horizontal bar aimed at increasing back muscles.

The technique of execution is slightly different from standard pull-ups with a wide grip. You dont need to cross your legs here, your back should be straight, and you pull yourself so that your shoulders practically touch the crossbar.

2. Pullups with weights

Pull-ups are a slightly complicated version of the basic exercise. The selection of weights should be based on your personal experience and capabilities.

The number of repetitions will also depend on the level of training and well-being.

3. Pull-ups

Changing the grip can be done with both hands at once, and in turn.

Performing a change of grip with two hands at the same time The Disturbing Effects of HGH cycle occurs in a jerk. You kind of push your body up above the bar, change your grip and lower yourself again. Explosive strength, agility, and the ability to absorb your own movement are trained.

Changing the grip of one hand can be performed with minimal jerks. The essence of this option is to keep at the top point and change the grip of one of the hands. Gradually, your muscles will become accustomed to this type of load, and you can perform such pull-ups more smoothly.

At the moment of changing the grip with one hand, the trapezius and latissimus dorsi muscles receive a static load, which allows them to be worked out as efficiently as possible in a short period of time.

Perform about 10 reps and continue to the next exercise.

4. Archer pull-ups

In one of the articles, Lifehacker already introduced readers toarcher push-ups, Now we will talk about pull-ups.

Your task is to perform the maximum total number of repetitions, while alternating pull-ups to one arm with pull-ups to the other. It will not be easy at first, but over time you will get used to it.

5. Negative pull-ups

That same static load, which was discussed in the first paragraph of the implementation technique. After you are pulled up to a crossbeam and fixed a body in this position, begin to smoothly go down on one hand.

Burning back muscles are guaranteed. In addition, this exercise is an excellent preparation for pull-ups on one arm.

6. Inverted pull-ups

Exercise, which will provide an impressive load on the core muscles. In addition, it perfectly loads the latissimus dorsi.

Be sure to keep your legs straight, if it doesnt come out, you can use someones help. Even if someone supports your legs, you will still receive a quality load and gradually master a new type of pull-ups.

If you keep your legs straight out, you can bend them like the guy does in this video:

7. Australian pullups

They are advised to beginners and those who want to squeeze the maximum out of training. The position of the body when performing Australian pull-ups will help Testosterone Propionate for Sale or Never Worry About Finding Testosterone Propionate for Sale Again you to strain your back muscles and perform as many repetitions as possible.

If you pay enough attention to these exercises, correctly perform them and give the muscles a full rest in time, a wide and powerful back will soon become your pride.

TAGS:
back muscles, your legs, load which, static load, static load which, your back