athletes well know that an extension of muscles after the training — pledge healthy a back and a backbone. The pullover on a direct bench with a bar enjoys wide popularity. Exercise a pullover (it is sometimes used as pullover – from the English pull over — to drag up) is focused on a training of pectoral muscles, affects the broadest muscles of a back and also promotes expansion of a thorax if to carry out it in youth. Exercise is useful in every sense: strengthens muscles, helps to increase the volume of a thorax and stretches muscles after the wearisome trainings. In this article we will consider it from different foreshortenings to understand distinctive features, advantage and also possible harm of its execution.
Description and advantage of exercise
Pullover with a crossbeam — quite old exercise in athletics, which main task — to stretch fabrics of back and chest departments. Trainers carry it to group of average complexity, also a pullover — one of basic occupations. Yes, exercise plays more likely a supporting role and best of all works as finishing in a complex training, but it is useful to know on what muscles the pullover is calculated. In fact, by means of a pullover you will not be able to shake to yourself a breast and to increase a back, exercise is focused on an extension of muscles and increase in bust measurement. But there is one distinctive feature of a pullover — it is extremely effective at young age (up to 23 years) because it helps to expand a skeleton and to create a beautiful athletic figure. To crown it all, the pullover saves you from a hollow breast and a curvature of a backbone.
Whether you know? To the most elderly bodibilber Raymonda Muna — 83 years.
But you should not forget about this exercise and after 23 years, results all the same will be, but in comparison with youthful age the rates of accumulation of volume decrease. Combine a pullover with respiratory squats. It is sure this exercise already skilled visitors of the iron hall because beginners can not always correctly control bar weight that is fraught with adaptation blockage do. Beginners in that case need to pay attention to the smaller weight of a bar or dumbbell. The benefit, at a pullover exists execution many options.
What muscles shake
Carrying out pullovers with a bar, of course, it is interesting to know what muscles work. When you ask about it the trainer, receive the answer that at consecutive execution of instructions you will work such fabrics:
- Breast muscles: gear front, big and small chest.
- Back muscles: big round, the widest, diamond-shaped.
- Muscles of hands: long bunch of a triceps.
In addition you involve such muscles: front gear and intercostal muscles, the diaphragm is very well involved and as trainees also your shoulders act brakhialis.
Important! A pullover basis — a sure emphasis of legs about a floor to avoid sliding of a body and injuries.
As you can see, important muscles of the top half of a body work, men after his use receive a healthy bearing and a beautiful figure of the athlete, and girl — an attractive decollete and additional emphasis on a wasp waist.
As well as how many times to do
Question of the technology of performance — one of the most difficult questions in the iron world. Once you consider that even low-traumatic exercises, a pullover, demand responsibility at their performance. Even habitual squats can be dangerous to your sheaves and joints, and a pullover — exercise of average, but not initial complexity. Let's consider how it is necessary to do correctly it exercises and how to avoid possible mistakes.
It will be interesting to you to learn more about such exercises as: draft of a bar in an inclination, a press of a bar lying, stanovy draft, raising of a bar on a biceps, the Romanian draft.
Correct technology of performance
Of course, this exercise needs to be carried out in several stages.
- Warm-up. Even in spite of the fact that the pullover — the occupation finishing a training, a warming up of muscles superfluous will not be. In particular, you need to knead a belt of the upper extremities and to warm shoulder and elbow joints. Begin with inclinations of a trunk and a mill, these loadings will help to warm up muscles of a back and a torso. Then run a series of moves hands that your shoulders and elbows were warmed.
- Directly pullover. For competent performance of exercise adhere to the following councils:
- For a start lay down with a bar in hands on a direct bench.
- Surely put a foot in a floor, creating themselves a strong support.
- After that raise a crossbeam over a breast, hands at the same time have to remain a little bent, it is better to make hold within width of shoulders.
- After that on a deep breath smoothly get a bar to yourself for the head until it does not describe a semicircle and will not become in parallel a floor.
- In this point detain hands for several seconds and by powerful effort return to an initial position.
It is important! To avoid pinching of muscles of a neck and nerves of a back, create an additional support to the head.
Number of approaches and repetitions
As well as in any exercise, the number of approaches affects its efficiency. Also you should decide on the purpose which you want to reach, using a pullover with a bar.
- If you develop force, then can do from 2 to 6 campaigns on 1-5 repetitions.
- If you on a set of weight, then 3-6 approaches till 6-12 times — an optimal solution for you.
- If you the experienced body builder also prepare for competitions on drying, then do 2-4 approaches till 13-25 of repetitions.
Your number of repetitions depends, first of all, on the purposes, but you should not overtire. You remember the health and responsibly you treat sport.
Straight arms or bent
As a pullover — exercise with a mass of options and opportunities, it is worth allocating two main types: a pullover on force and on breath. The difference between these technicians is as follows: at a power pullover with a bar you have to carry out it, having slightly bent hands (140-150 degrees) then the breast works, and the broadest muscles strain, and your volume increases. At a respiratory type of a pullover with a bar you need to hold a shell on straight arms, thus, you work for increase in bust measurement and lungs, but at a direct pullover work of tricepses is excluded. Before a respiratory pullover it is better to execute a series of squats to warm up your lungs before big loading.
Important! Before performance of a respiratory pullover surely consult with the trainer as big load of lungs can lead to a hyperventilation, and you can faint.
Exercise variations
Let's consider pullover variations:
- on the block exercise machine standing or on the block;
- with plaits on a direct bench;
- with use of a dumbbell or pancake from a bar;
- reverse grip on a horizontal bench;
- pullover on a slanting bench-headed down (it is considered exotic as meets seldom, and for a training of the widest and chest muscles it is possible to find more habitual and simple exercises. It is also not especially popular because of strong rush of blood to the head);
- with two dumbbells;
- from dumbbells with a free bottom of a back (there is a number of fears when performing this variation as because of loading the free bottom of a back can suffer, and receiving a lordoz is possible subsequently).
There are really enough options, it is good, you will be able to pick up the pullover and to train most effectively.
Whether you know? In 2000 tried to give to bodybuilding the status of the Olympic sport, but efforts were vain. Many do not recognize body building as sport.
Contraindications
Of course, power exercises have a number of contraindications to performance. As we involve a back, a breast and hands in a pullover, people with chronic diseases of joints and backs will not be able to be engaged. Also power loadings are categorically contraindicated at serious chronic diseases of a cardiovascular system. If you had fractures of the upper extremities, then you should not give on them loading within a year after healing. Try to consult with the trainer before performance of exercise and you watch the feelings.
The sport in all the forms favorably influences health and mood, it is only necessary to pick up class in taste and physical capacities - run, swimming, fitness, dances, crossfit, shaping, yoga, a skateboarding, rollers, snowboarding, cycling, walking.
Councils and recommendations from advanced bodybuilders
Body building — the sphere in which mentoring is demanded and it is necessary. We are not born with an ideal brawny figure, as well as in each art, skilled bodybuilders pass thorny a way to the dream. After the termination of sports career many body builders are engaged in a training of beginners and, of course, there not to do without correction of mistakes.
Widespread mistakes of beginners
- Excess of mass of a crossbeam in 20 kg. In a pursuit of result the beginners often are zealous with a weight that leads to blockages of a bar and various injuries. It is worth remembering that for performance of a pullover good weight — 10-20 kg, weight only at most of the athlete depends.
- Contact with a floor bar. Sometimes the first executions of exercise lead the body builder to injuries. Haste and excessive diligence often leads to ryvkoobrazny repetitions and too low lowering of a bar. Such actions are fraught with stretching of muscles and ligaments, and especially unlucky athletes can have also an injury of shoulder joints.
- The strong deflection of a back in lumbar department is also a frequent mistake. Such violation can damage to you lumbar department of a backbone, jam nerves of a back and provoke lordoz. Be extremely attentive when performing exercises to remain strong and healthy.
- Overload of shoulders performance of several exercises in day. Everything needs to know when to stop, giving strong loading you risk to provoke injuries of muscles.
- Insufficient warm-up (or its total absence) the rotating shoulder cuff. Not warmed muscles can not sustain future loading and be injured. Without having warmed up joints, you can provoke their dislocation.
Important! In a pullover the breakthroughs — are inadmissible. Exercise should be carried out most smoothly to avoid muscle strain and pinching of nerves.
Subtleties and counters of performance
Here several useful tips from skilled bodybuilders as it is correct to do a pullover:
- It is the most convenient to carry out pullovers an EZ bar, the curved signature stamp will provide natural position of joints and will reduce risk of developing of injuries.
- Surely listen to your feelings in joints, do not allow critical loadings.
- Try to do amplitude of movements of longer, it will increase efficiency of exercise as muscles will smoothly stretch.
- It is the best of all to include pullovers in a set of exercises and to finish them a training.
- Pullover — the isolating exercise, you watch that only muscles of a back and a breast worked.
- Avoid a blockage of a bar and sharp breakthroughs.
Summing up the result, It is necessary to tell that a pullover with a bar on a bench — good exercise for extension of muscles after the training. Rather nontraumatic, simple performed by and popular presently. Play sports and protect the health!