Pulling up on a horizontal bar belongs to general exercises and allows to work many groups of muscles. One of its complicated options is pulling up on a horizontal bar for the head by the wide successful fellow. About what swings this exercise as it is correct to carry out it what advantage or harm it can do, this article will tell.
What swings what muscles work
During pulling up the person is influenced by the weight of own body at the expense of what hands and almost all back are studied. It is about such muscles:
- the widest back;
- big round;
- diamond-shaped;
- chest.
It should be noted that even such deep muscles which are heavy for getting usual loading are involved. Many note that this exercise perfectly loads a round muscle of a back. Besides, serious loading falls on bicepses, deltas and trapezes.
Important! Besides other factors, the effectiveness of trainings is affected by age. High level of anabolic hormones in a young organism gives the chance to quicker increase muscles and to be restored after classes.
Advantage and harm
That pullings up on a horizontal bar were effective, it is necessary to consider a lot of things (including what advantage and harm will be done by this exercise).
The advantage of pullings up consists in the following:
- thanks to equal position of a body and widely placed hands the most part of loading is the share of back muscles;
- at pullings up even the remote, deeply located muscles are affected;
- work with body weight strengthens sheaves and sinews;
- static load on a muscular framework of a back studies and improves its relief.
Speaking about harm of pullings up on a horizontal bar, it is better to replace the word harm with side effect which is directly connected with bad technology of performance and specific features of the person. For example, for performance of pullings up it can be the stoop and insufficient flexibility connected with a sedentary life and lack of physical activity.
Shortcomings of performance of similar exercises nevertheless are available:
- the excessive zaprokidyvaniye of the head, for example, can lead to a trauma;
- too widely placed hands will become the cause of an injury of joints of a shoulder;
- the available problems with a cervical vertebra or humeral belt after performance of pullings up can be aggravated.
People with injuries or diseases of a back should treat performance of pullings up by a reverse grip carefully. Any hernias, protrusions, scoliosis, kifoz, osteochondrosis and other similar illnesses — a good motive to consult with the doctor prior to the trainings.
Whether you know? The strongest muscles of our organism is language and heart. The fastest operates the movement of eyes. And the most massive is the gluteus with an average length about 20 cm.
Wide or narrow hold
Many consider that the widest successful fellow will strengthen load of muscles and will increase efficiency of a training. Partly it, really, so. Change of setting of hands allows to redistribute loading. However here it is important to find balance as too wide hold can become the cause of an injury of shoulder joints. Therefore to select hold, optimum for itself follows gradually, since the size, slightly bigger width of shoulders.
The indicator of the good successful fellow is a distinct feeling of tension of a muscular corset without any discomfortable feelings of pinching of shoulders and a back.
Than already the successful fellow, with that hands, the lower muscles of a back and chest muscles work more. Besides at narrow hold the danger of receiving stretching is more. Therefore better to apply it only having wide experience of trainings on a horizontal bar.
Learn how to increase the number of pullings up on a horizontal bar.
Correct technology of performance
Pulling up for the head is carried out by the wide successful fellow so:
- To reach initial position — hung on a crossbeam with straight not intense arms. The successful fellow is accepted more than width of shoulders on 20-25 cm.
- It is deep to inhale. On an exhalation smoothly to be tightened until the crossbeam is approximately on the middle of a nape. Not to shake a body, to the case not to press elbows. If it is convenient, then it is possible to bend legs in knees and to cross feet.
- To make a deep breath and to return smoothly to a starting position. To keep tension of muscles, you should not fall sharply.
- To make necessary number of repetitions. It depends on physical shape (for initial level it is 5-6 repetitions from two approaches).
Pullings up for the head the wide successful fellow: video
Important! The wrong technology of pulling up for the head and ignoring of contraindications can end with a serious trauma.
Part of athletes for a while are late in the top point for one more breath and on an exhalation come back to initial situation. However more widespread option is the breath in initial situation, exhaled during rise up and a breath when lowering down. At the same time breath is not interrupted.
How to complicate
Depending on the purposes of a training it is possible to load certain groups of muscles differently. For example, as much as possible to reduce work of a back and to strengthen tension of hands and pectoral muscles very narrow setting of hands (will allow up to contact of brushes). And here the wide successful fellow of hands will allow to strengthen work of muscles of a back.
For acceleration of set of muscle bulk it is possible to use additional burdening. One of widespread is such system: for a start on a belt 2.5 kg fasten and one approach is carried out.
Further cycles of exercises are carried out with a step of +2.5 kg and reach 10 kg. Then it is necessary to remove 2.5 kg after each approach. Pumping of muscles of a back according to this scheme will take place with big efficiency. Such technique of change of loading will lead to the maximum pumping of muscles and accumulation of their volume. For more experienced athletes it is possible to include in the program of trainings pulling up on one hand. It can be useful, for example, for engaged in mountaineering.
Whether you know? Practically everyone knows that the Olympic Games were thought up by ancient Greeks, but only the few heard that participants of the first competitions acted as absolutely naked. The word gymnast in translation from Ancient Greek means naked.
Typical mistakes and useful tips
For performance of pullings up it is necessary to be not necessarily in good shape — the horizontal bar suits also the beginning athletes. It is possible to seize this gymnastic shell and pullings up on it without undesirable consequences if to provide everything.
During performance of pulling up for the head such typical mistakes meet:
- sgorblivaniye in the top point because of desire to weaken loading;
- sharp breakthrough up or throwing of a body down instead of the smooth movement;
- insufficient rise at which the crossbeam does not reach the middle of a nape;
- prikasany necks to a horizontal bar;
- lowering of a body not up to the end.
Too not to do without useful tips:
- Before this exercise it is necessary to master usual pulling up by the wide successful fellow well.
- To find golden mean on width of the successful fellow with which load of muscles is felt and there is no discomfort in shoulder joints;
- Not to stoop, try to hold is closer to each other than a shovel.
- For bigger comfort and protection against injuries it is necessary to use special wristlets and sports gloves.
- To be engaged together with the partner who will help with overcoming dead points on the last approaches.
Examine exercises for a back: with a fitball, with dumbbells.
So, now you are familiar with pulling up on a horizontal bar for the head by the wide successful fellow. This excellent exercise for those who already mastered usual pulling up and wishes to complicate and diversify the training. Carrying out it it is correct, you by all means receive a beautiful relief back and strong beefy hands.