How often happens, the exercise is simpler, the more in it it is allowed mistakes. Meanwhile, the correct tactics of pulling up allows to create quickly enough a beautiful relief of a body and promotes increase in mass of muscles.
How to learn it is correct to do chin-ups?
Pullings up usually join in all programs of trainings as this exercise is very effective. First of all trainers recommend to acquire the main requirements and types of successful fellows. Initial situation every time standardly – hung on a horizontal bar, the back is bent, legs are crossed and drawn in.
Direct hold – palms are directed from tightened. Direct hold can be narrow (hands are located already the level of shoulders), an average (hands at the level of shoulders) and wide (hands are divorced more widely than the level of shoulders).
At a reverse grip of a palm of the athlete are directed to his face. The reverse grip can similarly be narrow, average and wide. There is also neutral hold at which hands are located differently: one – directly, the second – back, position of hands periodically changes.
Here basic rules of pulling up:
- pulling up is carried out by only force of muscles, without using rocking and inertia;
- rises and lowerings of a body are carried out smoothly, without breakthroughs that the load of muscles was maximum;
- the chin at the correct pulling up has to rise above a crossbeam;
- the rhythm of breath has to be traced: an exhalation – at loading, a breath – at relaxation;
- the body when performing exercise has to be strained and extended.
How to learn it is correct to be tightened - the number of approaches
Many athletes prefer to finish a training on a horizontal bar – all pullings up in that case become for one approach and to the maximum. At the same time the number of repetitions has to increase constantly, otherwise muscles will get used to loading that will have an adverse effect on result.
More effectively for one training to do several approaches, applying a pyramid method. For example:
- the first approach – 15 pullings up;
- the second approach – 12 pullings up;
- the third approach – 8 pullings up;
- the fourth approach – 4 pullings up.
If such number of repetitions is too weak loading for training, it is possible to apply weighting compounds – to attach to a belt the cargo equal to the tenth part of weight of the athlete.
But also it is impossible to overstrain an organism too – it can result in effect of overtraining. Within the first week of a training it is necessary to organize every other day, but, since second week, day of rest will be organized every three days trainings. The effect of pullings up will be noticeable in a month.
How it is correct to be tightened on a biceps?
Horizontal bar – one of the best exercise machines for pumping of a biceps. The maximum load on bicepses is carried out at a narrow reverse grip (palms have to be at distance of 15-20 cm).
The maximum efficiency is reached at the correct number of approaches:
- the first approach – a maximum of repetitions;
- in 2 minutes – a half of repetitions from the first approach;
- in 3 minutes – the number of repetitions of the first approach;
- in 1 minute – again the half number of repetitions.
In 1 minute after performance of pullings up it is necessary to begin push-ups – the greatest possible quantity.
How it is correct to be tightened for the broadest muscles of a back?
The broadest muscles of a back train at pulling up by wide direct hold. Exercise it exists in two options: in the first the chin, in the second – a nape touches a crossbeam. At the correct performance of exercise of a forearm in the top point of pulling up have to be located in parallel, shovels – to disperse and meet to a backbone.
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