There are several types of bar pull-ups. It is in this way that they pull themselves up in physical education lessons, in the army and in all-around competitions. The classic type of pull-up trains primarily the back muscles. But at the same time, biceps, triceps and shoulders are also greatly influenced. How to pull up on the horizontal bar correctly, and how to do it as many times as possible, squeezing everything out of your body, we will tell in this article.
How to pull up correctly
To properly pull up on the horizontal bar, you need to grab it with your hands so that they are shoulder-width apart, or slightly wider. At the same time, when passing tests or at competitions, they most often require a direct grip, that is, when the fingers are directed away from themselves.
Legs should be together. With the correct execution of the exercise, they cannot be crossed or bent. In some educational institutions, it is allowed to cross your legs, but this is rather a concession to simplify the task a little.
In this position, hang with your arms fully extended. After that, try to pull yourself up to the bar. The exercise is considered completed when the chin has risen above the crossbar by at least 1 millimeter.
Then you need to go down to FULL straightening of your arms. If you do not fully descend, then such a pull-up may not be counted.
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3. Exercises for the shoulders
4. How to Train Finish Acceleration
During the exercise, do not swing. If the pull-up is performed while you are swinging, then it will not count. Usually, to avoid this, a person stands next to the horizontal bar and slows down the swing.
You can not bend your legs and jerk. This pull-up will also not count.
Secrets of pull-ups. How to pull up more.
If you are passing the test or performing in competitions, then there is no need to pull up higher, touching the horizontal bar with your chest. You will simply waste extra strength that will still be useful to you. In training, this type of pull-up is useful for developing arm muscles. In addition, if you regularly perform an exercise in which you do pull-ups, touching the bar with your chest, then sooner or later you will learn how to do the so-called "strength release." But you shouldn't do this at competitions.
Before doing the pull-up, you can make a slight deflection of the back and at the moment when the back has taken maximum bend, pull up sharply. This technique will help you do more reps not through muscle, but through correct execution. You cannot bend too much, since in this case the pull-up may not be counted.
In order to pull up a lot, you need to regularly exercise on the horizontal bar, as well as exercise kettlebell liftingwhich is great training arms and brushes, and can significantly increase the number of your pull-ups.
