Exercises on a crossbeam are one of the most available as do not demand purchase of the special equipment, the horizontal bar is practically in each yard. Pullings up promote increase in width of a back and formation of its impressive appearance in the form of Latin letter V.
What muscles work
During pulling up by the wide successful fellow the main will involve the following muscles:
- the broadest muscle of a back;
- diamond-shaped;
- big round.
Act as additional:
- big chest;
- small chest;
- klyuvovidno-humeral;
- biceps;
- triceps.
Whether you know? The record on pulling up belongs to American Mark Jordan who was within a day brought up 4321 times.
Advantage and contraindications
Before starting performance of this exercise, it is necessary to know that it has not only advantage for health, but also the contraindications.
It is possible to carry to pluses:
- strengthening of the broadest muscle of a back which is otherwise very difficult for training;
- formation of an athletic back;
- correction of the wrong bearing.
However similar pulling up is forbidden to be carried out if you have at least one of the listed diseases (injuries):
- hernia nuclei pulposi;
- injuries of cervical department and humeral belt;
- backbone curvature.
We recommend to you to learn how to increase the number of pullings up on a horizontal bar.
By what successful fellow to do: direct, the return, for the head
Various successful fellows involve different groups of muscles. Direct hold involves back muscles to a large extent. Back deltas and bicepses at this successful fellow are involved minimum. At a reverse grip the load of bicepses increases to 50% of the general work of all muscles, the lower department of the broadest muscle of a back also works.
At the successful fellow for the head the loading is displaced towards back deltoid and trapezoid muscles, at the same time the flexibility of shoulder joints is very important.
Important! At pullings up it is necessary to observe the full amplitude of the movement, it will help to make active neuromuscular activity more effectively.
Correct technology of pulling up
For effective and safe implementation of pullings up it is necessary to know the correct technology of this exercise:
- Approach a crossbeam, undertake it.
- Put hands more widely than shoulders.
- The body is relaxed, hands are straightened, the successful fellow only at the expense of forearms.
- Deeply inhale a full breast.
- At an exhalation strain a back muscle, be tightened to a breast, record elbows in one situation.
- It is necessary to be tightened until the crossbeam is not at the level of a breast.
- It is necessary to fall on an exhalation, doing it smoothly and without breakthroughs not to injure muscles and joints.
Video: technology of performance of pulling up
How to learn to be tightened by the wide successful fellow from scratch
Pullings up by the wide successful fellow — more difficult option of classical pulling up therefore initial requirements to it are higher. As at beginners the broadest muscle of a back is not so developed as at professionals, performance of this exercise will be given first very hard.
We advise you to ask other person that he supported your legs and pushed you up to facilitate performance of exercise at the initial stage until muscles receive necessary force for independent performance of exercise.
Important! After the end of exercise it is impossible to jump on the earth as the jump forces vertebras to contract, and it leads to damage of vertebral disks. It is necessary to fall by socks smoothly.
It is possible to use exercise machines which by means of the system of counterbalances will help you to lift body weight up, or to carry out vertical draft in the block exercise machine.
How to complicate
The human body quickly adapts and gets used to monotonous loadings thereof at some point your progress can stop. In order to avoid it it is necessary to alter monotonous exercises and to increase loadings. For this purpose it is necessary to carry out similar pullings up by various successful fellows, use of additional weighting compounds, for example, of an athletic belt to which athletic disks of various weight are attached by a chain will be useful.
We advise to esteem how it is correct to do chin-ups a parallel and reverse grip and also as it is correct to do chin-ups for the head.
Secrets and subtleties of performance
Carrying out pullings up, it is necessary to remember the following:
- It is necessary to carry out exercise so that the broadest muscle of a back, not worked including bicepses and forearms.
- Feeling pain and discomfort, it is necessary to be convinced that hands are on optimum width (a little more widely than shoulders).
- If you have not enough strength of the successful fellow, use straps for draft.
- It is necessary to give to muscles time for restoration that they could have a rest and grow (1–2 days of rest between trainings will be enough).
What it is possible to replace with
Pulling up involves muscles of the top part of a trunk therefore that to replace it, it is necessary to use exercise machines for this part of a body: draft of the top block and a dumbbell to a belt in an inclination, stanovy draft for improvement and increase in muscle bulk.
Whether you know? If at the age of 55 years you are also more senior you can do chin-ups more than 6 times, then you can be proud of yourself. It says about your excellent physical shape.
Pulling up on a crossbeam still is one of the simplest and available exercises which allows to increase the general physical level of the person. That trainings brought desirable result, it is necessary to learn the correct technology of pulling up and also not to forget about regularity of trainings.