One of widespread variations of intensive development of muscles of a back and hands is pulling up on a horizontal bar with use of narrow hold. What muscles are involved when performing this exercise what the way of statement of brushes influences and what to do if it is never impossible to be tightened — we will tell about it further in article.
What muscles work
Unlike classical pullings up on a horizontal bar, the considered training provides narrow distance between brushes on a crossbeam. Proceeding from it, when performing exercise the loading is distributed on muscles of all case and a hand.
Thus, in the course of narrow pullings up the following muscles are involved:
- humeral two-headed (bicepses);
- elbow;
- brakhialis (muscle tissues that take place under bicepses);
- back bunches of the delta;
- forearms;
- long palmar;
- tricepses;
- podostny;
- big chest;
- big and small round;
Learn how to work bicepses, tricepses, a press, calves.
- the widest;
- subscapular;
- diamond-shaped;
- trapezoid;
- gear;
- vertebral razgibatel;
- hand razgibatel of a wrist;
- razgibatel of all fingers;
- press;
- buttocks.
At comparison of the pullings up executed by narrow and wide hold, experts note efficiency of both exercises. But the first are characterized twice by the big amplitude of accumulation of muscle bulk.
Whether you know? In a body of each person there are from 650 to 850 muscles. Their quantity varies depending on development of muscle tissue. For example, the kiss brings into work of 34 facial muscles, a smile — 17, crying — 40, and foot walk — 200.
matters by what successful fellow to do
Narrow hold can be parallel, direct or the return. Depending on placement of hands on a crossbeam the load of certain groups of muscles is displaced. Let's consider in more detail as at pullings up to control growth of muscle tissues.
Narrow parallel hold provides a horizontal bar with special parallel handles. At its absence it is possible to be limited to devices from block exercise machines. They are hung up over a crossbeam and when performing exercise try to reach a breast to the added detail. More in the course of similar pullings up on a back the big round muscle is involved. That the training was effective, experts advise a little to cave in in a chest zone and to do short movements.
Learn how it is correct to do chin-ups for the head.
Narrow direct hold is recommended for extension of a forearm, bicepses, the back delta, a back trapeze and wide muscles. But achievement of desirable result in many respects depends on a vertebra deflection in a breast and arrangement of elbows. Hands have to be pressed to the case. Consider that the lack of a vertebral deflection will distribute all load of pullings up of hands. Therefore if your purpose is extension of muscles on a back, cave in and try to get surely a little to that amplitude with which loading will be notable. For increase in efficiency of a training it is possible to use special hand straps.
Learn how to increase the number of pullings up on a horizontal bar.
The narrow reverse grip is used for study of a forearm, bicepses and also diamond-shaped, widest and trapezoid muscles on a back. At the beginning of movements the back corset, and is involved in the conclusion — hands. For this reason experts advise not to unbend elbows in the lower point.
Whether you know? In a human body the strongest muscle is chewing — at its inclusion the pressure force can equal to 1 centner. And the fastest muscle at the person is considered blinking.
Correct technology of performance
The efficiency of exercise is defined by correctness of its performance.
Therefore we will sort all technical moments of narrow pullings up in details:
- By means of one of types of a narrow grasp hang on a horizontal bar, having completely straightened a body. At the same time you watch that thumbs densely clamped a crossbeam. Otherwise load of palms will increase therefore fingers will quickly be tired.
- Make an insignificant deflection of a backbone, having stuck out a thorax forward. It will allow to increase load of back muscles.
- After that last up, having pressed elbows to sides. Forearms and bicepses will strain otherwise. At this stage it is important to cramp shovels. In the course of performance of pullings up the full stop of inertia of movements in the lower point or use of the statodinamichesky mode is admissible.
- After performance of the necessary number of pullings up slowly lower the case in the lower point, having hung on completely straightened hands. It is important to make it smoothly that the time span of process of lowering by 2–3 times exceeded rise.
- Be late for several seconds in the lower point in order that muscles of a back stretched. This nuance will allow to increase efficiency of each approach.
- At classical trainings do from 3 to 6 approaches, but if you feel insufficient loading, their quantity can be not limited. Experts recommend to repeat exercise until 8–10 times are difficult to be improved in one approach without violation of the equipment to you. Consider that similar developments of muscle tissues are not effective at small ranges.
Pullings up by narrow hold: video tutorial
Important! When performing pullings up by a narrow grasp have brushes on a crossbeam so that between them there was a distance equal to at the same time straightened thumbs on both hands. If to deliver to a palm closely, in the course of exercise too big load of brushes is formed therefore their muscles will be tired much quicker, than back and humeral.
What to do if you can be never brought up
If exercises on a horizontal bar — not your fad to learn to be tightened it is possible, having increased load of a humeral belt, the case and buttocks.
For this purpose it is necessary to include in the program of regular trainings:
- push-ups from a floor (to carry out on 10 times in 5 approaches, gradually increasing the number of repetitions up to 20);
- hung on a horizontal bar (promotes strengthening of the successful fellow);
- any complex of trainings for muscles of buttocks.
Typical mistake of beginners experts call pulling of a body at the expense of muscles of hands up. It occurs because the person does not understand what muscles have to be involved in process of performance of a training. Therefore it is necessary to begin training with a complex which will help to feel the back. Enters it:
- draft of the top block sitting (it is carried out on the exercise machine, it is important to watch the moderate operating weight and smoothness of performance);
- extension of back muscles (for example, sitting on a bench extend the right hand up and bend as it is possible more deeply to the left).
Important! Pullings up on a horizontal bar provoke formation of strong load of a backbone. Therefore similar exercises are categorically contraindicated at osteochondrosis, vertebral hernias, a protrusion of intervertebral disks, a spondilyoza, scoliosis, a lordoza, a kifoza.
When it is necessary to use burdenings
In sport the weighting compounds use for intensive gain of muscle bulk and better trainings. Similar devices force to operate all muscular groups, stimulating with that endurance, increasing strength of the person and burning amount of its fatty tissues. As a result of pulling up with burdening muscle tissues develop harmoniously.
However loadings have to be smooth to provide to the involved muscles moderate tension at the movement. Such attributes will be very useful:
- to people after 35-year age when in an organism there are natural processes, are directed to decrease in muscle bulk;
- the person interested to lose extra kilos;
- the person interested in short terms to turn the backs and hands into a heap of muscles.
Before trainings with burdenings it is necessary to do surely warm-up as the body has to be warmed. It is for the first time better to be limited additional weight not exceeding 1 kg. The number of repetitions of exercise needs to be increased gradually. If today with a weighting compound you were brought up 25 times, then tomorrow make it 28–30 times.
Important! The burdening weight is subject to increase only through 4–5 trainings.
Use of weighting compounds is strictly forbidden at:
- varicosity and other diseases of a cardiovascular system (including including the increased arterial blood pressure);
- cholelithic and urolithic diseases;
- diseases of the digestive system;
- failures of bodies of a respiratory system;
- the undergone operations (the ban acts on an extent of 12 months);
- fractures, dislocations, bruises.
Useful tips
At first sight it seems that technology of performance of pullings up by narrow hold is very simple. But in the course of exercise the athletes often face a set of nuances which affect further quality of trainings.
To avoid mistakes, follow the recommendations of professionals below:
- Be not shaken on a crossbeam as such actions emasculate your stocks of energy.
- Record elbow joints in one situation, having pressed them to sides.
- It is appropriate to use burdenings only in cases of sufficient experience and preparation. Similar attributes hang up on a belt.
- It is possible to give additional loading only at the equipment of a reverse grip.
- At difficulties of performance of full amplitude of the movement there is a sense to ask for the help the trainer or the workmate. At the first stages it will support you for legs, pushing to a crossbeam.
- Before the choice of complications of exercise well master correctness of the technology of classical pullings up with the wide successful fellow. It is a necessary basic minimum for further steps in achievement of your purpose.
Whether you know? The most useful product for a brain, heart and muscles is natural dark chocolate. During the experiment in the Detroit Wayne State University the influence of the epikatekhin containing in delicacy on the mitochondrions which are responsible for growth of muscle tissue was proved.
Recommendations about pulling up performance by narrow parallel hold: videos For those who seek to pump up a back and hands pulling up by narrow hold will be very useful. The main thing — in the course of the trainings to conform to the rules of performance of exercise and to adhere to the necessary amplitude of movements. Competent loadings and the equipment will soon be reflected in a relief of your body.