It belongs to one of the highest classes in terms of complexity of performance and is difficult given to beginner athletes and girls. Often it is replaced by a graviton training variant, however, it does not always allow working through all the zones that are included in the work when pulling up on a classic horizontal bar. That is why if you want to bring the back and upper part of the shoulder girdle to the ideal, it is worth exploring the technique of performing pull-ups and mastering various types of this exercise.
What muscles are involved in pulling
Pull-ups involve almost the entire shoulder girdle and the back, including small muscle groups, which, under other types of loads, remain in a relaxed state. Use this exercise to train the following muscle groups:
Targeted: the broadest muscles back;
Synergistic: include biceps, bicameralism and racialists muscles, large and small round muscles, subspace muscle, middle and lower parts of trapeziums muscles, small pectoral muscle, rhomboid and back Deloitte muscle, and also the muscle lifting a shovel;
Stabilizing: long head triceps.
Thus it turns out that the usual at first glance pull-ups can improve the growth of the muscles of the entire upper part of the body, chest, back and arms.
Advantages of pull-ups
Pull-ups have a lot of advantages over alternative exercises on the upper shoulder girdle. The most important of them is the absolute undemanding of inventory. All that an athlete needs is a crossbar, secured just above his height.
Using various variations of pulling up, you can work out different muscle groups well and sculpture the relief of the upper shoulder girdle, back and chest, based on personal preferences and goals.
With the help of pull-ups you can:
· Give the top of a V-shaped;
· Achieve a good back relief;
· Maximize the development of the muscles of the upper back and shoulder girdle; Develop the power of grip;
· Improve weight performance when doing exercises on the back;
· Increase the production of growth hormone and achieve excellent results in a shorter period of time;
· Increase energy consumption, which will reduce weight.
Among other things, pull-ups differ from other exercises by a high degree of variability. With the help of various skills, you can work out different muscle groups in order to achieve perfection of mass and shape.
How to start a newbie to learn to pull up?
Pull-ups rarely succeed the first time, so for beginners it is important not to force your body by excessive muscle tension. The unsuccessful, exhausting attempts to pull one’s chin up to the crossbar at the first time end in 99% with micro traumas, so one should prefer a complex of preparatory exercises. First you need to master the technique of “negative repetition.” The essence of this exercise is to assume that the pull-up has already been completed and the body returns to its original position. This will require a horizontal bar and a low support (bench, stool, and the like). The main thing is that its height is enough just enough for the athlete, standing on it, to calmly reach the chin-bar.
The technique of performing negative repetitions is as follows:
· Starting position standing on a chair, chin at the crossbar horizontal bar, arms bent at the elbows and fixed at an average distance from each other on the crossbar.
· Next, the legs bend, so that the arms tighten, holding the body in the starting position.
· There is a slow straightening of hands, as when leaving the pull-up.
· Then the athlete again takes the starting position. If necessary, you can help yourself with your legs (lean them on a support) or ask an assistant to lift you from behind
It’s not worth overloading yourself at once; 3 approaches of 5 repetitions will suffice. While straightening the arms, it is not recommended to accelerate or sway. All movements should be as smooth as possible.
Before starting training with pull-ups, it is advisable to warm up the muscles well and stimulate the cardiovascular system by warming up. But here it is worth being restrained not to start the main training with a feeling of fatigue.
Before starting on the horizontal bar, you should familiarize yourself with the recommendations of experienced bodybuilders and their mentors on how to properly make pull-ups:
1. Something other than the muscles of the back, arms and chest should not be involved in the process of lifting the torso;
2. To avoid injuries, it is not necessary to accompany tightening with jerks and sharp movements;
3. The body must be in a strictly upright position during ascent and descent;
4. Lifts are performed during expiration, and you need to go down while inhaling.
The rest of the technique of performing pull-ups varies depending on what kind of exercise is performed.
Pull up with a straight grip
Mastering the pull-ups on the bar itself is desirable to start with a straight grip. It is simpler to perform, but in different variations it helps to work out the entire upper shoulder girdle and back.
The technique of performing pull-ups with a straight grip may differ depending on the width of the grip:
· when pulling up with a classic grip (medium), the lift is made to the level of the chin at the peak point it should be just above the crossbar, the look is forward;
· when tightening with a narrow grip, the body is lifted until the crossbar is at chest level, and the gaze is directed at the hands;
· when performing tightening with wide grip at the upper peak, at the level of the horizontal bar, the chest should be located its middle part, the maximum load falls on the broadest back muscles.
There is an opinion that a greater effect from tightening with the use of direct grip is achieved with a high body lift — at the peak at the level of the crossbar is located the middle line of the chest or at least its upper part.
At the same time, the back flexes slightly in the lower back, and the head is folded back. When performing pull-ups with a wide and medium grip on the head, it is necessary to stretch until the level of the crossbar coincides with the upper line of the body slightly above the clavicular bones.
It is important not to make sharp jerks, and keep your back straight. The head can be slightly tilted forward so as not to injure the back of the head during lifting.
Pull-Up Rear Reverse Grip
Reverse grip is good for working out. biceps and back muscles. The closer the hands are put together, the more the biceps are involved. For the rest, the technique of execution is similar to the execution of pull-ups with a direct grip:
· Hands are located at a selected distance from each other;
· The back is straight when lifting, slightly arched in the back;
· Head slightly tilted back;
· Smooth movements, without jerks and skews.
You can pull up to the level of the chin, and to the middle of the chest. Here, the role of the training goal plays a role: if you plan to load your arms as much as possible, pull up to your chin, and if you need to build up your back muscles, pull up to your chest.
Parallel pull-ups according to the technique of execution are no different from the previous versions except for the position of the scapular bones.
In the upper peak position, the shoulder blades should be kept as flat as possible, and the elbows should be slightly pulled back. At the same time, the back is in the same position as in the previous versions — slightly arched in the back, without lateral distortions.
The effect is also repeated: with narrow grip, when the hands are located close to each other, the biceps and chest muscles are used as much as possible, and with the widest back muscles work the most extensively.
Pulling up the Gironde
This method is suitable only for experienced athletes with good strength training, as it has a large amplitude of movements in comparison with previous techniques. Pull up in the forward or reverse grip. Hands at any distance from each other.
1. Dead at the lowest point on a neutral middle grip.
2. Rhythmic pulling up to the middle of the chest.
3. Quick departure to the starting position.
Ideally, there should be no delays between the upper and lower peaks. The intensity and amplitude of movement is maximal, which results in more active training of the upper shoulder girdle and back.
This way of pulling up is more difficult in execution, as it combines a classic exercise with pulling up behind the head.
· The arms on the crossbar are placed slightly wider than the shoulders; the legs are crossed and bent at the knees.
· There is a pull-up in the classic version to the chest. Then the body returns to its original position, the arms are completely relaxed and straightened.
· Pull-up is done with placing hands behind the head. Return to the original position.
Tightening Narrow Grip
The technique resembles pulling up with a parallel grip, but the difference is that the athlete holds on to the usual horizontal bar, that is, the hands are not just aligned to each other, but are on the same line.
· The athlete hangs under a horizontal bar perpendicular to his direction. Hands are closed.
· Pulling up begins slowly, as the head approaches the horizontal bar,
· it is set aside, the shoulder touches the horizontal bar.
· Return to vis.
· Pulling up takes place as the previous one, but this time the head is taken to the other side.
· Return to the original position.
Pull-Up With Hand
This pull-up practice to prepare for pull-ups on one hand. For this exercise is suitable neutral grip or pronation.
Starting position hanging with straightened and relaxed arms. The case is tightened only on the right or only on the left hand.
The second one stretches at this time, as a result of which the line of arms and shoulders forms the half of the moon. After mastering this type of pull-ups, you can switch to pull-ups on one hand.
Secrets and subtleties of pulling up
Even those who easily perform several sets with various pull-ups are not always aware of this exercise 100% of the facts. The most popular questions that can be heard from experienced and novice athletes relate to the amplitude of movement, the most effective type of grip, height of body lift and much more.
To the chest or to the chin?
The most popular question concerns the difference between chin and chest pull-ups. Eminent coaches and athletes recommend practicing pull-ups to the chin when using a back grip, and up to the chest in combination with a straight grip. With this combination, the risk of injury is much lower, which is especially important for beginner athletes.
Too high pull-ups can be dangerous, as when lifting the chest above the crossbar the maximum load will be directed to the muscles between the shoulder blades, which is fraught with injuries.
Using extra weight when pulling up can be beneficial or harmful depending on several factors:
1. Possession of the pull-up technique if there is the slightest doubt that you are doing everything correctly, it is better not to use burdening.
2. Condition of the back and spine if there is a tendency to injury or problems with the spine, it is better not to use aggravation.
3. If there is excess weight (more than 13 kg), the burdening will be superfluous.
Possession of the pull-up technique if there is the slightest doubt that you are doing everything correctly, it is better not to use burdening.
Condition of the back and spine if there is a tendency to injury or problems with the spine, it is better not to use aggravation; if there is excess weight more than 13 kg, the burdening will be superfluous.
Pull-ups “to the maximum will benefit those that have already achieved certain results and are fluent in the pull-up technique. Discomfort and acute pain in the muscles and joints should be a signal to stop training.
A Small amplitude is more effective and less dangerous if the crossbar workouts are carried out intensively and / or with additional weights. Exercises in this mode do not harm the joints and stimulate maximum muscle growth.
However, it should be remembered that the rigid limitation of movement and the minimum amplitude of movement will not lead to the goal muscle growth and increase in strength.
Everything should be in moderation. It is important to remember that the concept of ideal amplitude with pull-ups is as individual as eating habits. The athlete should listen carefully to his muscles in order to understand in which range it is better to perform movements.
Swinging Technique Good or Bad
Attempts to show a good quantitative result due to the buildup deceptive technique leads to joint sand affects the muscles minimally. By applying it, the beginner risks never achieve significant results.
Moreover, non-compliance with the tightening technique often leads to injuries that imply a ban on any kind of stress. It is better to do less repetitions, but qualitatively, than to kill time and joints, deceiving the body with the laws of inertia.
What Grip to Choose For Better Results?
The main rule the grip should be strong. The width and direction depends on the goal of the training. If you plan to pump up your arms and shoulders, narrow or medium reverse grip will do.
For high-quality study of the back is ideal combination of wide and direct grabs. Without pulling up, it is impossible to create the perfect athletic body with a V-shaped back and chest.
To master this simple, at first glance, way to increase mass and strength, you have to spend several months. But it is worth it the body will become really strong and beautiful. The main thing is to carefully study the technique of performing various types of tightening and systematically train to achieve goals.