If you want to develop beautiful, strong muscles of the back and hands, pullings up have to become the main type of exercises. And for this purpose at all you shouldn't spend big money for visit of gym, the ordinary horizontal bar will help you to get sportswear and the attractive figure.
Instruction
1. Technology of pullings up is very simple and available to each of you. Than wide grip by hands for the horizontal bar, more loading is the share those of the broadest muscles of the back. The already grip by hands, the more load of bicepses. If to be tightened and touch at the same time the horizontal bar by the nape, the broadest muscles of the back will stretch in width. If to touch by the chin – muscles of the back stretch also in thickness. At the narrow grip and the turned palms on itself, additional loading will be received by the lower part of the broadest muscles around the waist.
2. Before pullings up it isn't recommended to do other exercises, otherwise the broadest muscles of the back, bicepses and forearms will be tired and you don't receive it is necessary result. Pullings up – quite difficult exercises which require a lot of force therefore it is necessary to do them so far you didn't get tired yet. For interest you can compare results of pullings up before and after the training.
3. Use the bespaltsevy grip when performing pulling up, that is all fingers (and big including) have to be located over the horizontal bar. Such type of the grip will help to use brushes as hooks, passing all tension in the broadest muscles of the back and reducing the role of bicepses. To master this grip some time, but after you get used to such technique will be required, you will feel excellent effect of pulling up on the broadest muscles of the back.
4. Be improved quietly, without foreign breakthroughs, in pace, convenient for you. Don't throw the body down when lowering and don't counteract its lowering in the lower point. Under control lower the trunk under the weight when the body is in the lowermost point, hands have to be most straightened and relaxed. You shouldn't forget about breath which plays the important role: on the exhalation be tightened, fall by the breath.