Each option of pullings up has the features. The loaded muscles at the same time are identical, but accents in each option of pullings up are placed differently. During pullings up the greatest development is gained by forearm muscles, the humeral muscle, tricepses, the shoulder biceps, gear, round, trapezoid and other muscles. So, now we will acquaint you with technology of performance of pullings up by alternate grips.
Instruction
1. Average direct grip. It is the traditional grip which is especially popular with domestic PE teachers and the American sergeants. Undertake the horizontal bar palms up, hands shoulder width apart. Hang, having crossed legs and having slightly bent the back. Now be tightened, trying to concern top of the breast the horizontal bar. It is better to cramp shovels – it will be so easier. Completely straighten hands for the best extension of muscles.
2. Average reverse grip. This grip is easier, than previous because bicepses at beginning, as a rule, are stronger than humeral muscles. Bicepses work to the full extent here. Cling to the horizontal bar palms from below, hands besides shoulder width apart. Be tightened as well as the average direct grip, paying special attention to assignment of shoulders back and a few down during the movement.
3. Wide grip to the breast. The most, probably, useful grip. But it in at one time and the most difficult. Be hooked for the horizontal bar by the grip more widely usual approximately on half-hands. Clasp with thumbs the horizontal bar from above – the widest muscles backs so will better stretch. Don't strain bicepses, you don't cramp the shovel. Be tightened, trying to concern horizontal bar breast top. The look is directed strictly up, the back is bent. Be late in the top situation a little and come back to the home position.
4. Wide grip for the head. Quite popular and dangerous grip. At insufficient mobility of joints of the shoulder and at careless frequent use of pulling up by such grip can lead to injuries. Be tightened as well as wide grip to the back, only in the back don't cave in, straighten legs and you hold them with the case to one line. You watch that your elbows looked down during the movement, but not back.
5. Narrow direct grip. We love generally those people at whom carpal joints are insufficiently mobile. Hang on the horizontal bar, having grasped it with the upper grip and having cramped hands to one another. Cave in in the back and be tightened, trying to concern at the same time the horizontal bar the breast bottom.
6. At last, narrow reverse grip. It is carried out usually or for a change, or for pulling of the broadest muscles from top to bottom. Undertake the horizontal bar the reverse grip, connect edges of palms together. Further hang on completely straight arms, bend the back and you look at hands. During pulling up concentrate on accurate data of shovels and assignment of shoulders back. Having risen to the top point, cave in stronger in the back and concern the horizontal bar the lower zone of pectoral muscles.