Pulling up – not such easy exercise as it seems. Special difficulties with its assimilation can arise at those who have excess weight or forgot what is physical education since school. The general physical weakness together with badly developed cardiovascular system will create serious obstacles for the beginner, but everything is real, and how to learn to do chin-ups from scratch, will be told in this article.
Preparation
Without it straight off not to master this exercise, in the course of pulling up the whole group of muscles – backs, breasts, shoulders, a press, bicepses and other big and small groups is involved, and it is frequent the weakest links – small auxiliary sgibateli/razgibatel who it is worth tightening are responsible for an opportunity to be tightened. Those who is interested how to learn well to do chin-ups are recommended to master the whole series of exercises:
- Idle time hung. It will strengthen wrists and will allow sheaves to get used to the weight of the body. It is necessary to hang as long as it will turn out.
- Traction exercise with a bar in an inclination to a belt. This occupation well strengthens back muscles which are the main functioning muscles in pullings up.
- Draft of the top block the wide successful fellow in the exercise machine or gravitron. To that who is interested as it is possible quickly to learn to do chin-ups, for the lack of an opportunity to be engaged on such exercise machine it is worth getting support of the friend or girlfriend and with his help to carry out pullings up on full amplitude. Of course, the workmate supporting for a waist will reduce full value of such trainings, but it will be possible to receive the main skills of the movement and strengthening involved in muscle work.
- Horizontal pulling up on low located crossbeam is optimum for those who want to know how to learn to do chin-ups much. A body it is necessary to dispose at an angle 30–50 degrees to a floor and to be tightened to a crossbeam which is at the level of a breast. For this purpose it is possible to use Smith's exercise machine or usual bars which are available in any school territory. For complication of exercise of a leg it is possible to throw on crossbeams and it is obligatory to be recorded for several seconds in the most intense point.
- Persons interested to know how it is correct to learn to do chin-ups, have to master also technology of negative pulling up. Its essence is in starting with a position at which the chin is over a crossbeam. For this purpose the bench or the workmate is required. Such training will allow to increase own force and to strengthen sinews.
- "Rubber" pullings up provide use in work of a rubber plait which one end fix to a crossbeam, and with a loop on the end use another for fixing of a leg. Thus the elastic band will help to last up.
Three types of the successful fellow
The interested, as it is possible to learn to do chin-ups many times, it is worth mastering various technicians of the successful fellow. It is possible to grab a crossbeam the direct, return and combined hold at which the palm of one hand "looks" forward, and another back. The first involves in muscle work of shoulders and backs, the second includes bicepses, but only the first involves the maximum number of muscular groups in process therefore it is more preferable. It will be useful to be tightened by the combined hold at an angle to a crossbeam which is located at the level of a breast, or even below. And still surely it is worth experimenting with a width of the successful fellow, but not to be fond strongly as at the beginning it is possible to be injured.
Having mastered all presented exercises, the athlete surely will be able to be brought up at least several times, and over time will learn to do it quickly and quite for a long time. The main thing is to believe in itself, not to hesitate and everything will turn out!
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