As it is correct to do chin-ups a reverse grip

Pulling up — one of the main exercises directed to study of muscles of the top part of the building. There are two main types of pulling up depending on the successful fellow: with direct and with a reverse grip.

In each version there are additional variations directed to exercise complication. Today we will talk about rules of pulling up by a reverse grip.

At pulling up the reverse grip first of all involves back muscles: the widest, diamond-shaped, trapezoid. Together with them bicepses and deltoid muscles help to carry out exercise.

Whether you know? The world record on pulling up was set on December 29, 1994 by the 70-year-old South Korean Li Shin-Yoong. The man executed 612 pullings up, having spent for it 2 hours 40 minutes.

• humeral;
• chest;
• the muscles raising a shovel.

As stabilizers the abdominal press and muscles which are responsible for bending/extension of a backbone act here. Neck muscles are statically loaded.

• at once the big group of muscles is studied;
• exchange processes are normalized;
• hormone of growth and testosterone begin to be produced actively;
• the endurance increases;
• bicepses get an attractive form;
• the back is formed and becomes stronger;
• it is possible to solve some problems with a back (after consultation with the doctor).

Learn how to increase the number of pullings up on a horizontal bar.

• scoliosis;
• to hernia nuclei pulposi;
• backbone protrusions;
• osteochondrosis;
• big excess weight.

Width of the successful fellow at pulling up influences what groups of muscles will be involved more and what — it is less or will practically not be studied.

1. Narrow hold (the distance between hands — is less than width of shoulders). The main load is placed on hands. Muscles of a back are involved only in the beginning of rise. The it is less than a distance between palms, the bicepses are studied stronger. But it is undesirable to undertake brushes a crossbeam so that between them there was at all no interval as it is easily possible to get injured on a wrist.

Important! It is difficult to tell what successful fellow it is necessary to carry out this exercise. Everything depends on what aim is pursued by the athlete. It is the best of all for the beginning athlete to be tightened by the average successful fellow.

2. Average successful fellow (brushes at shoulder length). Well develops the broadest muscle of a back thanks to what what the beautiful impressive back is formed. Here the main thing — on a minimum to involve muscles of the upper extremities and not strongly to bend a backbone in a chest part. All this will help to involve back muscles fully.
3. The wide successful fellow (brushes are wider than width of shoulders). Back muscles, especially those that are responsible for its width are as much as possible involved in this option. But at this setting of hands often there is pain in extremities because of their unnatural situation. It is possible to gain necessary effect of exercise only during the work in incomplete amplitude (not to reach a chin a crossbeam). As a result you will pass 3/4 amplitudes, concentrating at work of a back and reducing load of hands.

1. Approach a crossbeam, jump up and grasp it with a reverse grip (brushes look in your party) from the setting of hands chosen as width.
2. Strain body muscles that it was equal. Bend the lower extremities and cross.
3. Deeply inhale and on an exhalation begin to be brought up (by means of force a muscle of hands pull a trunk up). Try that your elbows moved parallel to the case, but did not disperse in different directions.
4. In the top point when the chin is over a crossbeam, be late for 1–2 seconds.
5. Exhale and slowly unbend elbows, directing a trunk down and holding a straight line back. Try to perform operation for 3–4 accounts.
6. When you reach a starting position, do not unbend completely a hand and keep the small tension of muscles.

Important! It is necessary to straighten hands slowly, smoothly, without breakthroughs. Their muscles have to work as well as at rise.

For study of a biceps it is necessary to be tightened 8–12 times having repeated 3–4 times.

Usually the reasons for which it is difficult to be tightened even once, much, but the most widespread of them — muscle weakness. Therefore if you do not put for the purpose to learn to be tightened as soon as possible, then at first it is desirable to pay attention to development of muscles.

We advise to esteem how it is correct to do chin-ups parallel hold.

For this purpose occupations on the exercise machine where the draft of the top block is carried out will be ideal sitting. It is some kind of analog of pulling up as involves the same group of the main muscles. Having chosen the moderate weight and slow speed and also having focused on the equipment, you will quickly force the necessary muscles to work.

1. Negative repetitions. Under a crossbeam the chair, a ladder or any other eminence from which it is possible to reach a crossbeam is placed and to hang on it in the situation corresponding to the top point at pulling up (elbows are bent, a chin over a crossbeam). Further it is necessary to unbend elbows very slowly. Having felt that gravity pulls you down, quickly straighten hands. Repeat described 5–7 times, go down, take rest, make 4-6 more times, again have a rest and finally execute 3–5 times. Frequency of performance of this exercise has to be 2–3 times in a week.
2. Pullings up with the assistant. As the assistant there can be a friend/girlfriend or the trainer. Their task is in pushing you during the movement up. But you have to be brought up only for the account of work of muscles of hands. The workmate helps only a little. Execute 3–4 pullings up, then take rest, execute 2–3 times, again have a rest and be tightened 1–2 times. Frequency of repetitions of occupations in a week is similar with the previous exercise.

Whether you know? Among women most of all in 1 hour the female resident of Australia Eva Clark in 2016 — 725 times was brought up.

3. Half amplitude. Take a bench or a steady chair, arrange it under a crossbeam. It is necessary to jump and grasp from the height a crossbeam so that elbows were bent at right angle. Further try to finish pulling up. If it does not turn out, then in the beginning it is possible just to hang for a while in such situation as long as possible.
4. By means of an elastic band. In many gyms there are special elastic bands which can facilitate exercise performance. One its end is fixed on a crossbeam, and rest knees against another. The elastic band will spring and push the athlete up. In such way there is also a pulling up.

Those who learned to be brought up perfectly for more intensive study of muscles can complicate exercises by several options.

1. With weighting. On a special belt the cargo fastens and is placed on the athlete so that the weighting compound was between legs. It is necessary to undertake a crossbeam the average successful fellow (at shoulder length) and to straighten hands. Then slowly to begin to be tightened, straining muscles of a back and involving muscles of hands. In the top point it is necessary to touch a crossbeam by a breast. Having been late for couple of seconds, it is necessary to straighten hands slowly.
2. Hang on a crossbeam on straight arms, having grasped it with the average successful fellow. Having taken away shoulders down and back, begin to be brought up to one of hands (the case moves on diagonal). Touch by a brush chin, return to a starting position. Repeat on other hand.
3. The mixed hold. It is necessary to undertake a crossbeam so that one palm looked at you, and another — from you. Distance between them — about width of shoulders. Having completely unbent elbows, begin to be brought up, moving shoulders down and back. In the top situation (a chin on a level) be recorded for couple of seconds. Slowly unbend elbows and move down.

1. Always strain muscles of a press and you hold the case exactly.
2. That legs did not disturb, it is better to draw in them. It is not necessary to stir them, they have to be in a static stress with the case.
3. Do not try to achieve breakthroughs the objective. It is better to make slowly and once, than several times and breakthroughs.
4. It is better to begin to train, holding a crossbeam the average successful fellow.
5. If you want to replace hold from the return on a straight line, keep distance between brushes.
6. To the beginner the main thing to master the correct equipment, and then it is possible to try to set up records in number of pullings up and at a cargo size.

Read in more detail how it is correct to do chin-ups for the head.

1. Pulling of a neck quicker to reach a chin a horizontal bar level. It needs to be held statically in natural situation.
2. Rocking before a start of motion up. The movement breakthrough can put a trauma to sinews.
3. Stoop, data of shoulders forward. The back always has to be equal.
4. Hung on hands with pulling of shoulder joints in the initial (final) point. It is necessary to keep tension of muscles, but insignificant.

As we see, this exercise absolutely not difficult and can master it even to the beginner (but it is necessary to make a few efforts). The main thing is to work technology of performance of exercise correctly. The efficiency of occupations will depend on it.