Technique which you will be able to apply at various competitions to the best performance. You, without expecting that, you will be tightened more, than usually and you learn the real maximum of the number of repetitions.
This information will suit all: and that who is brought up the insignificant number of repetitions and that who has already good results. As a rule, professionals and advanced already have the scheme of the successful performance on competitions. And if you one of those who didn't make it yet then is time to think and make it. Do you want to surprise yourself and to be tightened more time? Read and apply this method! The result will impress you!
It should be notedIt should be noted that this article not how to be pumped up, and how "to squeeze out" of itself the maximum and to execute more repetitions, than you can. Though if to practice it more often and intelligently, it is possible to be pumped up and increase force.
So, 6 councils for increase in number of pullings up on the horizontal bar.
1. Before approach of pullings up on the maximum it is necessary to warm up properly (though, it and is so clear). Let's consider how to make it it is correct.
Don't think that it is better not to hang on the horizontal bar at all! On the contrary, all counter that you have to in 5 minutes prior to the performance makes two approaches with breaks on 3 minutes. If you are tightened, for example, 15, make 2 approaches on 5 times (the break between them 3 minutes). If – do 30 times on 10. That is, it makes the third (1/3) of the maximum.
The warming up will consist in it.
2. Don't squeeze the horizontal bar strongly at all!
Some advise to do so, but it is incorrect. When you "seize" the horizontal bar very much, you will quickly scored forearms and also it will be excessive to strain the biceps. It will negatively affect result.
Let's say the person can usually make 20 repetitions on the maximum. If it squeezes the horizontal bar strongly, time after the tenth at it beam bones will already "ache". Agree, it to you to anything.
It is necessary to hang it is weakened, to keep as it is possible more weakly. But it isn't necessary to go to far as then you will just slide off. Find for yourself this "golden mean". Believe, you very much need it!
On mnogoborye pullings up are most often allowed only by the top grip. There are 2 options how to grasp (choose for yourself the most suitable way).
Classical top – with the horizontal bar grasp the thumb. Standard.
"Monkey" - without grasp the thumb. In such situation forearms are least of all scored.
3. Positive phase.
On start you have to be brought up in an expedited manner. Not breakthroughs and rocking which nobody will include are meant!
It is just necessary in an expedited manner, but purely to begin pulling up to gather some inertial speed. It will help to keep energy resources which at achievement of the best result is necessary much.
Be not tightened evenly on speed – there will be excess expenses of force.
4. Negative phase.
In this phase it is necessary to relax almost completely muscles, and especially the biceps and the back. For this purpose fall in an expedited manner. Only don't fall, and fall.
Here, as well as at the positive phase, there is the problem of the maximum economy of muscular energy.
5. Even if you are much brought up, at the beginning of approach don't make the mistake of many – be not tightened quickly.
That is, having made repetition, don't begin the following at once to allow energy resources to come to the cage. Having fallen down, make the small pause (0.5-1 sec.) and completely relax!
6. Learn to transfer the main load from the biceps to the back and vice versa.
Pullings up on the biceps – it are closer than pulling up to the horizontal bar, and on the back – is farther from it, deviating back. Here it is very important to feel what at you is scored more. For example, if it is the biceps, then it is better to alternate: closer to the horizontal bar, then is farther from it.
Because one muscular group strains more, than another, one of them has the small rest.
Use these councils, make for yourself suitable tactics which will be more effective, and apply it! You will with guarantee be brought up more, than expect from yourself.
Don't forget to train, friends! And, above all – do it intelligently. Remember that in one day the good results don't come, time and work for this purpose is necessary. As told Kris Heria, "For the ideal technique ideal practice is necessary".