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Pulling on the horizontal bar - diagram and program

Summary of the article:

  • Pull-up patterns on the horizontal bar
  • Phases of pull-ups on horizontal bars
  • Phases, pull-up technique on horizontal bars - video
  • Extra weight pull-ups
  • What kind of muscles are pumped
  • Increase pull-ups on the horizontal bar
  • Pulling on the horizontal bar - video

When playing sports, the main thing is to do it right and do not forget about the mainexercises, without which no correctly built workout is possiblehorizontal bar parallel press 3in1.

One of these exercises is pulling up on the How to remove the stomach An integrated approach to the problem horizontal bar, sometimes it is best to performexercisesonhorizontal bar wall, due to its compact size. Exercise is part of the basic group for any athlete, it is quite universal and, depending on the technique and program, helps to develop strength or increase body weight.

The pull-up diagram on the horizontal barPull-up on the horizontal bar

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But in any case, pull-ups will only be useful if done correctly. Remember that it is better to do fewer repetitions, but qualitatively, than to chase the number of pull-ups, performing them with errors. Pull-ups are good because they can be performed not only in the gym, but also at home by installing a horizontal bar.

Pull-up patterns on the horizontal bar

The pull-up pattern on the horizontal bar is quite simple, but not everyone knows the basic secrets. First of all, it is necessary to take the correct position of the body - the legs should be crossed and bent at the knees so that there are no extra jerks with the legs. When pulling up, try not to help the body with your legs and pelvis - such cheating will reduce the effectiveness of thisexercises. Each of your pull-ups should be carried out only with the help of the strength of the muscles of the back, arms and abs. If you are doing it yourself, be sure to watch a professional video with pull-ups on the horizontal bar, and carefully study the technique using an example.

Pull-ups on the horizontal bar videoPull-up patterns on the horizontal bar

For a quality resultpull-ups on the horizontal barThe program should be designed specifically for you. The program will depend on what you work for - strength, weight gain or the number of repetitions, what is your level of training, whatexercisesstill included in your workout. From these factors, the number of sets, repetitions in each set and the frequency of training per week will vary.

Phases of pull-ups on horizontal bars

In pull-ups, you perform two phases - positive, when lifting the body, and negative, when lowering it. By working differently with these two phases, you achieve different results. If your goal is to develop strength, then the first phase, lifting the body, should be carried out slowly, and lowering - quickly.

Phases, pull-up technique on horizontal bars - video

With each workout, try to increase both the number of repetitions and the number of sets, and reduce the time between sets. If you are working on a set of masses, the scheme is mirrored. Try to raise the body quickly, but lower it - slowly and keeping the muscles tense throughout the negative phase. The time between sets should be about 2.5-3 minutes, and it is advisable not to increase the number of repetitions. Do not forget to breathe correctly while doing pull-ups - inhale while lifting the body and exhale while lowering.

Extra weight pull-ups

Remember that even if you have already developed the upper muscles, it is quite possible that from the first time the number of pull-ups on the horizontal bar will not exceed 3-5 times. The main thing is not to stop and set a goal. If you are just starting to learn how to pull yourself up, you can use a special exercise to make the body accustomed to fighting gravity.

Stand on a chair and grab the horizontal bar as if you were already pulled up - the chin should be above What is sports nutrition and who needs it. Opinion of doctors, trainer and bodybuilder the horizontal bar. Then bend your legs and lower. Stand on the chair again and do 5-7 such half-pull-ups. For several days of such training, the arms and back will gradually become accustomed to the new load and it will become much easier to pull up without the help of a chair.

Muscle pull-upsExtra weight pull-ups

If you already know how to pull up correctly and do it for a long time, try to include pull-ups with weighting agents in your workout so as not to stagnate the body and arrange small explosions for it. Basically, special belts are used as a weighting agent, on which "pancakes" are hung.

Its not worth it to tighten every day - the muscle needs a break to recover, so 2-3 workouts a week is enough for good progress, this is the promise of the siteIn training.

What kind of muscles are pumped

In general, pull-ups are designed to develop and pump the muscles of the back and arms, but also, what muscles pumppull-ups on the horizontal bar, depends on the grip. Pulling ourselves with a direct grip, as we all went to school, we develop back muscles, triceps, biceps and shoulders. Pull-back pulls are a little easier for beginners, with emphasis on biceps as well as the broadest back muscles.

With a wide grip, one of the most difficult to perform, the latitudinal, paired round and trapezius muscles work. Hands with such a grip hold the horizontal bar as far as possible from each other, and the biceps practically do not strain. The most difficult type of pull-ups is pull-ups behind the head with a wide grip. In this type of pull-ups, the emphasis is on paired round, trapezoid and latissimus muscles. Duringexercisesthe legs are straight, the back does not bend, and when lifting the back of the head, you need to touch the horizontal bar. With a narrow grip, you can work out the dentate muscles, the lower part of the broadestmuscles and shoulders.

Pull-ups on the horizontal bar programWhat kind of muscles are pumped

Thumbs up whileexercises for the abson the horizontal bar must be in contact. If you are pulled by a narrow, but reverse grip, your lats and biceps will work out well. The brushes also touch on the bar. The most optimal grip for students is medium. During thispull-ups on the horizontal barthe muscles of the arms and back receive a uniform load.

Increase pull-ups on the horizontal bar

Being engaged, for a long time, each athlete wonders how to increase the number of pull-ups on the horizontal bar and how to improve their quality. For this, there are special techniques and programs that help to develop.

So, for example, we must not forget about the staircase pull-up method. From the name it follows that the number of repetitions each time should increase by 1, and reaching the maximum figure Strength training for weight loss program for women video exercises for weight loss - decrease (1-2-3-4-5-6-7-8-9-10-9-8-7-6 -5-4-3-2-1). You can try the reverse staircase method. Start with the maximum number of pull-ups (for example, 5), and with each repetition decrease by 1. When you reach 1 pull-up, increase by 1, up to 5 repetitions. Such programs help work to increase the total number of repetitions.

Pull-up on the horizontal barIncrease pull-ups on the horizontal bar

You can also add to your training program a technique for combining regular pull-ups with pull-ups. Pull-ups several times a day, 6 times a week, dilute with pull-ups with a weight of three times a week, once a day. Also, a greater number of repetitions can allow pull-ups to develop with a mixed grip (when one hand holds the bar with a direct grip, the other with a reverse grip). Such pull-ups are slightly easier, which allows you to increase the number.

To improve the quality of pull-ups, use the pull-up system with a stop. A complete stop of the body and fading for 2 seconds should occur in the lower phase. Thus, the body stretches and receives a different load, after which it is a little more difficult to pull up.

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Pull-ups horizontal, number repetitions, horizontal bars, number pull-ups, Extra weight, Extra weight pull-ups