How to learn to be tightened on one hand

Pullings up on one hand are difficult exercises and demand good physical shape and preparation for them. The athletes who mastered other types of pulling up spend a lot of time for development of this look.

Let's examine how to learn to be tightened on one hand, we learn the program of trainings and we will sort frequent mistakes at execution of this exercise.

What muscles work

At this type of pullings up load of muscles and joints 10 times more. When the athlete is brought up on one hand, the following muscles work:

muscles of a middle part of a back are the (most active);
forearms;
bicepses;
the broadest muscles of a back.

Advantage and contraindications

Regular performance of this exercise is useful for men for the following:

such trainings develop force. At them practically all muscles of an upper body work with big loading that increases physical force and endurance;
back muscles including located along a backbone that promotes its strengthening are well studied;
the sports figure is formed. Relief muscles on a back look very esthetically. To achieve the best effect, it is necessary to be engaged with weighting;
there is a drying of a body. A big variety of methods of pulling up on a horizontal bar will help to burn a large number of calories and to lose weight.

Whether you know? On a face at the person nearly 25% of muscle fibers are located, thanks to them we possess a rich mimicry. At a conversation at the person about 100 muscles of language, a jaw, a neck and a breast participate.

There are certain contraindications for such sports activities:

scoliosis. Even the smallest curvature of a backbone is a contraindication;
osteochondrosis. At osteochondrosis in a cervical backbone it is possible to be engaged with observance of measures of care. You should not jump off from a horizontal bar in this case. For this purpose it is better to use a low horizontal bar or to put a stool and to go down with its help. At the expressed osteochondrosis of all backbone of exercise are forbidden;
hernia nuclei pulposi. An absolute contraindication for occupations on a horizontal bar.

Important! In the presence of any diseases which are especially connected with a back it is necessary to get advice from the attending physician on occupations on a crossbeam and a permissible load.

How to learn: the bringing exercises

For successful mastering of such difficult exercise as pullings up on one hand, it is necessary to prepare for them the body by means of certain exercises.

Strength of the successful fellow

For a training of strength of the successful fellow it is necessary to carry out the following:

to use a carpal expander;
to hang on a crossbeam, keeping in turn each hand;
to include stanovy draft of a bar in occupations;
to do bendings of hands with a bar on bicepses.

Pullings up with a weight

Well use of weighting compounds in the form of a special vest or a belt to which cargoes fasten develops muscles.

Learn how to increase the number of pullings up on a horizontal bar.

Performance of such exercises has a number of features:

before them warm-up is obligatory;
it is important to determine the maximum weight with which it is possible without breakthroughs and violations of the equipment to be tightened only once;
for development of power endurance it is enough to choose the weight of weighting compounds of 50-70% of maximum and to execute exercise of 15-20 times;
to do all movements with weighting compounds smoothly;
over time it is possible to increase loadings.

During these exercises quite often use special supports under legs.

Important! At occupations with weighting compounds there should not be breakthroughs and rocking. It is forbidden to jump and jump off from a crossbeam. It can lead to injuries.

Negative pullings up

It is more complicated option of pullings up during which actions are accented on the second phase — lowering down. Are carried out simply:

to be tightened to a crossbeam, as usual;
to try to fall very slowly. Falling down, it is necessary to experience and work all muscles which are taking part in lowering.

At working off of this exercise it is recommended to change position of hands. One of options of its performance consists in a fast raising on a crossbeam by means of a jump, for economy of forces on a negative phase.

It will be for certain useful for you to learn how to do chin-ups a parallel, reverse and narrow grip.

Static delay with weight on a crossbeam

This exercise is carried out with weighting compounds and something is similar on previous, but the emphasis is placed on the top point. One of the technician of performance is as follows:

to hook the making heavier belt it is a little above coxofemoral bones;
to be tightened to the top point and to be late in it 5–10 sec.;
to fall, but not up to the end. And to the provision of a corner of elbows in 90 ° and again to make a delay on 5–10 sec.;
then again to fall down not up to the end — to a corner 150 ° and again to be late on as much.

It is not recommended to combine during the occupations performance of negative pullings up and static.

Negative pullings up on one hand

At negative pullings up the main thing is to strain and work muscles at slow lowering. Are for this purpose tightened on two hands, and fall on one down. At the initial stage, most likely, the body will be heavy to be lowered at slow speed, but at constant trainings it will become easier to keep body weight. It is necessary to achieve result when this exercise is carried out within not less than 10 seconds.

Static delay on one hand

Such pulling up is carried out as follows:

to be tightened as usual and when the breast reaches crossbeam level, to lower one hand and to sag for other 5–8 seconds;
after to fall until the elbow begins to be at an angle 90 ° and to be late for 5–8 seconds;
the final stage is to fall down to a corner 150 ° and to hold on 5-8 more seconds.

When performing such static delay to press an elbow to a torso well to work muscles on a back.

Read how it is correct to do chin-ups for the head.

Pullings up on one hand, helping the second

Being tightened on a working hand, it is possible to help another. For this purpose we clasp slightly bent working extremity with a brush of a free hand in a wrist. Thus, loading goes less due to the help of the second hand which is also bent, but under a big corner. You are tightened until the chin appears above a crossbeam. It is necessary to be late a little above, and then to fall slowly to an initial position.

Split-level pullings up

Such exercises are carried out at arrangement of hands at the different levels — one extremity is above another. In this case load of them different. There are different ways of performance of such exercises. It can be seen off on two catches which fix at the different levels. Instead of catches it is possible to use a towel and one of hands to adhere for it, and it is possible to apply a loop.

Whether you know? Sports activities and visit of gym are reduced by the level of stress hormone — cortisol. So approves the International Journal of Sports Medicine edition.

We pass to pullings up on one hand: technology of performance

To learn to be tightened on one hand follows with use of a reverse grip (the palm is turned to the athlete). For this purpose it is necessary to choose at first a low crossbeam that legs touched a surface. At the same time beginners for bigger success of performance have to make the following:

To throw through a crossbeam the towel twisted in a plait from a hand which should not participate in pulling up.
To undertake a working hand a crossbeam a reverse grip, and the second hand — for a towel.
To cave in in a waist, having taken away a body approximately on 30 °.
Exhaling, to be tightened, trying to touch by a crossbeam breast. At the same time shoulders and hands above are slightly taken away back and slightly fall. Only the working extremity works, the upper body has to be motionless. In the top position strain back muscles.
Record the top situation a little, taking a breath, fall to an initial position, straightening hands.
To make the necessary number of pulling up and to replace a hand.

Learn how it is correct to be improved in the gravitrena.

In the beginning you will adhere a little for a towel (or for a side part of a horizontal bar) to facilitate to yourself performance exercise. But sooner or later there will come time when it is not required to you any more, and you will be able freely to carry out this exercise.

Video: How to learn to be tightened on one hand

Program of trainings

To learn to be tightened on one hand, it is regularly necessary to train. In the table below the program of trainings for a week is given. These sets of exercises should be carried out every other day.

№		Approaches	Number of repetitions
	Complex 1
1	Pullings up with a weight	5	5
2	Split-level pullings up	5	8
3	Negative pullings up with a weight	5	5

	Complex 2
1	Negative pullings up on one hand, helping the second	5	5
2	Static delay on one hand	5	5–20 sec.
3	Split-level pullings up	5	8

	Complex 3
1	Pullings up with a weight	5	5
2	Negative pullings up with a weight	5	5
3	Split-level pullings up	5	8

Each complex has to terminate in weight on one palm with attempt to be tightened. At the same time it is necessary to use a towel, a loop from rubber or to adhere a hand for a horizontal bar.

Whether you know? After loadings most quicker there is a recovery of tricepses. And here the muscles located on a back demand for this purpose most of all time.

Frequent mistakes of beginners

On occupations such sport beginners often make the following mistakes:

being tightened, hold a brush of other hand, and the movement happens at the expense of a brush up;
give big loading at once. It is obliged to be gradual;
do not do before warm-up occupations. It is the frequent cause of muscle strain and sinews;
incorrectly breathe;
reject a torso from a vertical, are shaken when performing exercise;
are improved by breakthroughs, but not in slow speed.

Useful tips

Professionals give the following advice for pullings up on one hand:

you watch workmanship, you do not chase number of repetitions;
surely do warm-up before a training, and an extension after it;
use direct and return holds, alternate hands;
try to hold a body directly. To avoid strong deviations of the case from a vertical, the working hand needs to be held closer to a body, and another in front of the case is closer to other side of a body for equilibration;
it is not necessary to relax a shoulder of a working extremity in the lower point;
exercises need to be mastered originally on a horizontal bar which it is easy to reach. Then it is possible to use also higher;
you should not be engaged on old, rusty and unstable horizontal bars;
it is not necessary to give classes on the street during a rain, a frost or night time;
do not continue a training if felt pain or were traumatized (for example, pulled a muscle or a ligament);
be not shaken at the pulling up. To exclude unnecessary fluctuations, during exercise it is necessary to bend legs in knee joints and to cross them;
do not curve a back;
you monitor the correct breath: an exhalation by effort, a breath on relaxation. It is not necessary to hold the breath;
you should not eat densely before occupations. If after all felt strong hunger, then food has to be easy;
try to be engaged regularly.

Important! Exercise gives strong load of humeral and elbow sheaves therefore if felt pain in the field of a humeral belt or elbows, then the training needs to be stopped not to aggravate a situation.

World records

World records by this type of sports exercises the following:

on number of pullings up — 612 times for 2 h 40 min. were made by Li Shin-Yoong (70 years), the citizen of South Korea. Date of a record — 29.12.1994;
on number of pullings up in 1 min. — 50 times were made by Michael Eckert, the U.S. citizen, the marine of the USA in the sergeant's rank. Date of a record — 11.10.2015;
on number of pullings up for 6 h — 3515 times were made by Andrew Shapiro, the U.S. citizen. Date of a record — 14.05.2016. He also set up records by the number of pullings up for 12 h and 24 h;
on number of pullings up for 1 h among women — 725 times were executed by Eva Clark in 2016, the citizen of Australia.

All these people regularly for many years trained on a horizontal bar to be the best in this direction of sport. Pullings up on one hand perfectly show excellent physical shape of the athlete. It is necessary to prepare for them, carrying out the preparing complexes. They will be given to people of small growth easier with the dry constitution as they have smaller weight.