Exercises with body weight are the most effective for beginners, allow to develop force and to strengthen muscles. One of such exercises is pulling up on a horizontal bar. It would seem, exercise simple, but actually there are also reefs. The disappointment waits for those whom interests as it is easy to learn to be tightened or how quickly to learn to be tightened much and well. If desired, of course, everything is possible, but such approach will not yield due result. That pulling up did good it is necessary to pay more attention not to the speed of progress, but a right choice of exercises.
First of all it is necessary to define the purpose of trainings. For accumulation of muscle bulk it will be required to pick up the individual program, and it is the best of all to do it with the trainer. If necessary the trainer will make recommendations how to learn to be tightened in a week or other short term, of course, if the physical state allows to achieve such progress. One more advantage of work with the trainer is the possibility of the choice of the most effective mode of trainings. Trainings according to standard schemes in each case have different results. And work with the trainer allows to save considerably time for the choice of suitable exercises. To independently choose effective exercises to learn to be tightened, it will be more difficult, and, nevertheless, to achieve good results quite perhaps. Let's get acquainted with questions most of which often arise at beginners.
For how many it is possible to learn to be tightened?
In each individual case the progress will be a miscellaneous. The reason for that – genetic conditionality - the potential of each person is individual. The large role is played also with as far as muscles were trained earlier. At the very beginning of the trainings the active progress, as a rule, is observed, but reaching a certain level, progress slows down. To learn to do one pulling up it is possible quickly, after that most often with ease it to turn out to increase the number of pullings up to a certain level after which progress will slow down. It is caused by features of the building and muscle work. It is impossible to compare results and to seek to equal on someone, development of muscles at everyone happens differently.
What to begin with?
- the basic rule of a training is warm-up. Therefore before starting any exercises or directly pulling up, it is necessary to warm muscles to avoid injuries. Besides, before pullings up it is recommended to do an extension for muscles of a back, a breast and hands;
- for pulling up it is necessary to strengthen wrists. For this purpose it is useful to train by means of a manual expander, to carry out isometric exercises for hands;
- just it is useful to hang on a horizontal bar. It is possible to try to be tightened, but it is not necessary to overstrain muscles;
- that muscles got stronger it is also necessary to carry out the corresponding exercises. For extension of muscles work on exercise machines is used. If there is no such need, then it is possible to increase force of hands by means of exercises and work with dumbbells. To begin to be improved effectively on a low horizontal bar in situation reclining when heels touch the earth.
Further a simple, but effective method for beginners is the following exercise. On the Swedish wall it is necessary to reach position that the horizontal bar was at the level of a chin or a breast, and from this situation slowly to fall down, without support for legs.
Developing force of muscles, in several weeks it will turn out to do chin-ups. And here is how to learn it is good to be tightened in a week, it is already absolutely other question. Between each training it is required to take a break for 2-3 days, for recovery of muscles. If to be engaged more intensively, the organism can do much harm. Nevertheless, sometimes, for achievement of fast result recommend to practise every day, and in the presence of a house horizontal bar, it is possible to do during the day on several approaches, trying to be tightened.
How it is correct to be tightened?
At pulling up the case of a body is vertically, legs straight lines, socks are extended down and slightly forward. It is not necessary to reach for a crossbeam a chin, during its pulling up it is necessary to press to a breast slightly. It is easier to begin with the supinated narrow or average hold. Rise and descent are carried out smoothly, without breakthroughs. Surely you monitor breath – it is necessary to exhale at rise and to inhale during descent.
To study the greatest number of muscles, in process of achievement of result it is necessary to use all types of successful fellows:
- Supinated – palms suits.
- Pronirovanny – palms from the face.
- Neutral – the trunk is perpendicular to a horizontal bar, palms inside.
Also it is necessary to use the different width of the successful fellow:
- Narrow hold – palms are located a row.
- The average successful fellow – palms at shoulder length, or is a little wider.
- The wide successful fellow – palms are located just as when raising a bar.
For increase in progress it is possible to use various schemes. For example, in the first approach the maximum number of pullings up is carried out, in everyone the subsequent is one pulling up less, and thus to reach one pulling up. Between each approach a small break is taken.
How it is possible quickly to learn to be tightened to a breast?
When a certain progress is made, there is desire to improve result, for example, to learn to be tightened to a breast and to a press.
Let's tell directly, to learn to be tightened to a breast in a week, kind of you did not try, most likely, at you it will not turn out. Without serious physical training such progress is impossible. It is possible to be tightened to a breast at the expense of force of muscles what is required to make progress of 20-30 pullings up to a chin for one approach. Also, pulling up to a breast and to a press is made due to breakthrough for what it is necessary to develop the explosive force of muscles. Both in the first and in the second case the additional exercises increasing force of muscles of hands, backs and breasts will be required. Exercises on development of force of sinews of A. Zass, and also techniques which are used in martial arts can become an example of such complexes.
"