Pullings up on a horizontal bar perfectly train muscles of an upper body and not for nothing enter the general physical training. Let's consider one of types of such pullings up — at parallel hold when palms are turned to each other. Such position of hands is possible only on a horizontal bar with in parallel the crossing points located to each other — bars. We learn how it is possible to carry out pullings up on such horizontal bar and what muscles at the same time train.
What muscles work
When the person, being tightened, uses parallel setting of hands, first, muscles which are called the main are studied:
- the broadest muscles, and most of all in the lower part;
- bicepses;
- humeral muscles.
Secondly, in the course of the training on an equal basis with the main also additional muscles work:
- big round;
- delta muscles;
- gear;
- oblique muscles of a stomach are a little pumped up.
Whether you know? The Korean at the age of 70 years became the world record-holder on pullings up. This resident of South Korea in 1994 was brought up 612 times, having spent for it 2 h 40 min.
Pluses and minuses of exercise
Being tightened by parallel hold, you will achieve such positive results:
- you will increase the muscular force of an upper body;
- you will strengthen hold in hands;
- you will make more muscular volumes of a back;
- you will stretch a backbone that will be prevention of pinching of nerves (it also promotes health of a back);
- to razovyyota the attracting movements useful to traction exercises.
However it should be noted that at parallel setting of hands first of all the lower departments of the broadest muscle shake. For more active study of muscles of a back it is necessary to use wide hold, and muscular groups at direct (usual) hold are most evenly studied.
Use of parallel hold is insufficiently effective for the following groups of muscles:
- breast and bicepses (parallel not so well pumps up, as pullings up by direct hold);
- trapeze bottom. (trains worse parallel, than exercise with a reverse grip).
Therefore for the best loading at pullings up the change of position of hands will be an optimal variant. The option with parallel hold is used usually as additional to main types of pullings up and is often offered at the end of occupations.
Learn how to increase the number of pullings up on a horizontal bar and as it is correct to do chin-ups for the head.
Correct technology of pulling up
First of all, it is necessary to find a horizontal bar, suitable for parallel setting of hands. Then we carry out described below in the exact sequence:
- To hang on a horizontal bar parallel hold (hands have to be completely straightened). To bend a little legs in knees and to cross shins to come off a surface.
- Exhaling, to be tightened by a breast up to a crossbeam, bending hands in elbows and trying to involve back muscles. To optimum reach level a breast, but not a chin. To give a back a little back.
- To be late in the top situation.
- To fall down, taking a breath.
- To make the necessary number of repetitions.
Pullings up by parallel hold: video
Important! At completion of exercise you should not jump off sharply from a horizontal bar to avoid sharp load of a backbone.
When it is necessary to use burdenings
After regular trainings of exercise are carried out easily and that the training became even more effective, additional loading is required. Therefore when the mass of the body becomes insufficiently, use the devices giving it bigger weight.
For weighting apply a special belt with fastenings to weighting compounds or loading (a dumbbell, the weight). In the beginning it is possible even to use the backpack filled with bricks. Technology of performance of exercise remains the same, but due to weighting it is more intensive.
Such loadings pump up muscle bulk more actively. When do chin-ups with weighting compounds, it is necessary to begin and finish correctly exercises as their use strengthens load and of a spine column. When performing exercises on pulling up with weighting it is necessary to adhere to the following recommendations:
- it is forbidden to jump up with such cargo to a horizontal bar. It is necessary to undertake accurately a crossbeam to avoid an injury (stretching) of backbone;
- upon termination of performance of exercises it is forbidden to jump off from a crossbeam. It can become the reason of pinching of nerves between vertebras which stretched as a result of a vis on a horizontal bar;
- not to allow sharp movements; the body has to move at slow speed;
- before pulling up it is necessary to wait when cargo ceases to fluctuate.
Important! Such loadings are designed for athletes with the experience beginning from them it is better to refuse. It is necessary to consider that weighting weighing 5 kg give load of a backbone several times big, than usually that can lead to receiving various injuries.
When using burdening the repetitions do no more than 10 times (usually 5–8) in three approaches.
Secrets and subtleties of performance
Professional athletes make the following recommendations about performance of pullings up on a horizontal bar parallel hold:
- you should not be shaken and do too sharp movements — it will reduce effectiveness of such pullings up.
- to remember measured speed;
- to try not to involve a biceps in operating time (the main tension has to go on the broadest muscles of a back);
- it is necessary to do exercise with the largest amplitude;
- pullings up need to be carried out to the breast level that the effectiveness of performance was higher;
- during the occupations on a horizontal bar it is necessary to observe the vertical plane;
- at the movement down completely to straighten hands;
- to monitor breath: to fall by a breath down, and exhaling — to last up;
- to be late below for couple of seconds and to work muscles in a back (approaches has to be 4–5 till 10-15 of repetitions).
Whether you know? Most of all in one minute American Michael Eckert, the sergeant of marines of the USA, in 2015 was brought up. Its record — 50 times.
Pullings up by parallel hold are auxiliary exercise which quite often end a set of exercises on a horizontal bar. Such occupations perfectly train a back and form on it beautiful reliefs.