Various exercises on the horizontal bar are included into the school and university program in physical education. They involve practically all groups of muscles and help to become stronger and healthier. If you don't know yet how to learn to do chin-ups from scratch, you have to get acquainted surely with useful tips on this subject.
Instruction
1. You can learn to do chin-ups from scratch if you have no serious contraindications of the doctor for performance of similar exercises. Diseases of joints and bones, the muscle strain and sheaves, etc. concern them.
2. The slender body with relief muscles looks very attractively. It is possible to be pumped up, of course, in the gym hall, but there is nothing more pleasantly and more usefully than occupations in the fresh air. The horizontal bar in that case will become the best exercise machine available to any beginning athlete, the girl or the guy.
3. To begin training in pulling up, it is important to know what grips happen, that is how to put hands on the horizontal bar. The most widespread – the direct grip, in this case the hands taking the horizontal bar are turned by palms from the face. If to develop palms, the reverse grip will turn out. It is also possible to meet pullings up by the combined grip when to the person only one hand is developed. Grips are narrow and wide, depending on distance of hands during pulling up there is the training of different muscles.
4. Thanks to pulling up on the horizontal bar muscles of the back, hands, the press, the shoulder girdle become stronger. If these muscles are trained badly, hardly from scratch it will turn out to be tightened at least once.
5. To learn to do chin-ups from scratch, it is necessary to warm up muscles first of all. Slow run, bendings, turns of various parts of the body will help to be prepared by it for loadings.
6. If you aren't able to do chin-ups absolutely, it is necessary to begin preparation with pulling up on bars or with so-called negative pullings up. In the first case of the leg it is necessary to throw on one horizontal bar of bars, having grasped with hands another. The body has to be parallel to the earth. It is necessary to raise slowly the thorax on hands to the horizontal bar, and then to lower it. It is necessary that the lower body remained on the place, it wasn't shaken. It is necessary to do exercise in several approaches. The quantity depends on level of training. It is simple to define it – it is necessary to make so many repetitions, as much as possible without strong tension, having added several times.
7. The second exercise - negative pullings up - demands the support. Under the horizontal bar it is necessary to establish, for example, the stool and to rise on it legs so that hands were bent, and the head was over the horizontal bar. Having removed the stool, it is necessary to be late in the top situation, strongly straining hands, and then to begin them to unbend very slowly, trying to keep in such situation. Carrying out negative pullings up on the horizontal bar, it is important to be late in various points, allowing muscles to get used to loading.
8. The following exercise which can be used for training in pulling up from scratch is carried out with participation of the workmate who has to help to rise to you in case you can't make any approach. At the same time it is important to remember that nevertheless it is important to perform the main work independently.
9. To learn to be tightened it is quickly enough possible by means of exercises on the low horizontal bar. Its height has to be such that it was possible to clasp the horizontal bar with the hands bent under 90 degrees. Having made capture, it is necessary to be late in such situation, having torn off legs from the floor for some time, and then to slowly unbend hands.
10. If regularly to perform these exercises, increasing gradually loadings, it is possible quickly to learn to be tightened. When is will turn out to perform exercise several times, it is worth increasing loadings, to complicate the task, using wide and narrow, reverse grips, to do slow and fast pullings up, pullings up with leg lifting.