Pulling up is the oldest exercise on overcoming force of the attraction. It is capable to strengthen muscles on the upper body. For beginners in sport of pulling up are the most difficult type of exercises. Many can't make even one pulling up on the horizontal bar. The ways allowing to learn to be tightened from scratch are given below.
General information
At pullings up on the horizontal bar bicepses of hands, the broadest muscles of the back and the muscle of forearms which are responsible for the fortress of the grip get into gear generally. The horizontal bar has to is at the correct height sufficient for performance of exercises. It is possible to find the horizontal bar for occupations at school stadium, in gym, often this apparatus meets on playgrounds. If desired it is possible to buy and establish the horizontal bar at home.
Options of pullings up
Beginners can use two options of pullings up. The first is pullings up by the top or direct grip - it is when the palm of the person is turned from it, on outer side. The second option means pullings up with the turned palms inside. Such option is called pulling up the lower or reverse grip. Exists also the combined grip, both the direct, and reverse grip is in that case used, and the body is located along the horizontal bar.
The second option is more preferable to beginners. At pulling up by the reverse grip share of the biceps is much bigger, so to perform exercise slightly more simply. The reverse grip well develops forearms and the biceps. Beginners have to begin with it.
Pullings up with hop
The horizontal bar in this case has to be quite close, the person has to reach it standing on tiptoe. For performance of this way of pulling up it is necessary to use not only force of hands, but also energy of the jump. In fact, the jump has to facilitate exercise as much as possible. The chin has to reach the level which is slightly high bars. Having made the short pause in the top point, it is necessary to fall slowly, controlling process by own muscles. It will allow to receive the return maximum from the negative part of this exercise.
Pulling up should be carried out until while there are forces correctly and slowly to fall. Reach the home position, raise hands above, carry out hop and immediately help themselves to reach hands the chin on the bar level, then slowly fall. The exhalation, the jump and pulling up has to occur at the same time, and during descent it is possible to inhale.
Negative repetitions
The essence of this exercise is in in advance to receive situation as if you were already brought up. If the horizontal bar is at home to receive the home position, it is possible to use the chair or the stool. If the person is engaged on the street, he needs to think that could replace the stool. When the issue is resolved, it is necessary to pass to exercise.
For acceptance of the home position, it is necessary to climb up upward so that the chin was over the horizontal bar, hands have to hold the horizontal bar strong. Having hung in such situation, it is necessary to fall slowly down. When there is the full descent, process repeats anew. It is necessary to do so many time, it won't become clear yet that it is impossible to show resistance to force of the attraction and descent happens too quickly. It is allowed to do about 5-7 repetitions, and then to take rest 2-3 minutes to gain new strength. There will be quite enough three approaches.
Those who can't carry out any pulling up can work with the workmate. He has to get up behind and help to be tightened, holding with hands. It is impossible to hope for the workmate completely, it is necessary to make the maximum of own efforts.
The facilitated options of pullings up
The physical shape of any person can be brought to such state at which it isn't possible to execute even one usual pulling up. In that case it is necessary to use the facilitated options of exercises which are very similar to pulling up.
Pulling up with the emphasis of legs on the earth can be referred to this list. To perform exercise, find the low horizontal bar, grasp it, legs arrange a little ahead of yourself and make pullings up from this situation. As the part of body weight passes to legs, practically each person regardless of physical training is capable to perform similar exercise. Regular trainings will bring physical shape of the person into the form and sooner or later he will be ready to execute usual pulling up.
Conclusion
Any person can and has to shape up. It is useful for health, prolongs life, does the organism more vigorous and is more cheerful than the person. The training it is possible to carry out 2-3 times a week that muscles managed to be recovered. If the person only began to be engaged and after the first occupation of the muscle very much hurt, it is possible to take the week break.