Negative pulling up on a horizontal bar is one of the most popular exercises thanks to which a large number of muscles is involved. By means of this exercise it is possible to correct easily a figure, having got a V-shaped shape of a body to which many athletes so long aspire.
Why they are necessary: advantage
Not everyone can do at once this exercise, experience and skill for this purpose is required.
Important! It is necessary to hold the case exactly. Absolutely direct legs will not reduce load of the lower parts of the broadest muscles of a back as it could be with the bent legs.
Having made efforts over itself, you will quickly see positive changes, such as:
- considerably weight will decrease;
- the figure will be corrected. Performance of exercise on a crossbeam will strengthen groups of muscles of hands, shoulders, the widest backs, hips and the press. Your body can be removed for covers of glossy magazines;
- the endurance and will power will increase;
- joints and backbone will become stronger - it is the most important factor on which it is necessary to pay special attention;
- loading will give an impetus to development and growth of muscle fibers.
Ordinary trainings take place in two stages: rise to a crossbeam and lowering in initial situation. Negative pulling up differs from previous in the fact that the main emphasis is placed on the last stage, during return to an initial rack — in hung with equal hands.
Learn how to increase the number of pullings up on a horizontal bar as it is correct to do chin-ups a parallel and reverse grip and also as it is correct to do chin-ups for the head.
Correct technology of performance
The feature consists in correctness of execution of exercise, it should be done as it is possible more slowly, but the more time, the better. Let's get acquainted with the most widespread way — performance from a chair:
- We put a chair or a stool under a crossbeam. It is necessary to select a support so that your chin was at the level of a horizontal bar.
- We undertake a crossbeam that hold which you wish to develop. It can be narrow hold, wide or the successful fellow at shoulder length.
- Then bend legs in knees and slowly fall down. In such situation it is worth hanging about three seconds.
- Pulling up is made slowly and smoothly with most corrected hands.
- On reaching a final point you can get on a chair and return to initial situation.
- Repeat exercises until your forces it allow you.
Video: technology of performance of negative pullings up can Make the trainings more effective the correct motivation. It is necessary to think over the plan of the trainings and to present that image which would be wished to be received as a result. Depending on what groups of muscles need to be developed, it is possible to select a type of the successful fellow. Over time it is possible to complicate the exercises, thereby improving them and achieving more powerful success.
Whether you know? Nikolay Kaklimov, the athlete from Krasnoyarsk, set a world record on pulling up. For an hour he made 844 pullings up. Earlier the record belonged to British Stephen to Highland which had result of 825 times.
Program of occupations
Negative pullings up on a horizontal bar are an initial stage and are used in intermediate exercises. It is necessary to begin the training with the developed program which is made for 6 weeks. Having passed this program, it is possible to pass easily to classical pulling up on a crossbeam.
The first week |
+ 1 we add 5 approaches on 8 pullings up every day |
The second week |
+ 2 we add 5 approaches on 16 pullings up every day |
The third week |
+ 3 we add 5 approaches on 23 pullings up every day |
The fourth week |
+ 3 we add 5 approaches on 30 pullings up every day |
The fifth week |
+ 4 we add 5 approaches on 40 pullings up every day |
The sixth week |
+ 5 we add 5 approaches on 50 pullings up every day |
Useful tips on performance
This exercise will teach to be tightened even those who could not make earlier it at all. It is possible to achieve success, considering these recommendations:
- Set a goal and safely go to it. Making a start from an objective, adjust the occupations, selecting width and a type of the successful fellow.
- Experienced athletes can complicate exercises by the burdening objects or be tightened on one hand.
- Food plays an important role, muscles grow at the expense of protein which contains in products: meat, cottage cheese, eggs, bird, fish, nuts, peanut, almonds and other.
- Negative pullings up — safe exercise, but if you have problems with a back, then initially it is worth consulting to the doctor.
Important! You should not be overzealous with occupations, muscles can get used to loadings, and then the desirable result will not be achieved. Increase in force and growth of muscles happens in recovery time, but not in the period of loading. The organism quickens, and there is an increase in muscles and force during rest.
Negative pullings up diversify your trainings and will bring joints, muscles into a tone. Improve the health and adjust a figure intelligently. Good trainings.