Pullover – the exercise allowing to work well muscles of the thorax and the back. It can be carried out both with the post, and with dumbbells. Technology of performance provides raising of the apparatus both on the straightened hands, and on bent in elbows.
Pullover – physical exercise in bodybuilding which allows to work two big muscular groups at once. It is about pectoral and broadest muscles of the back. There were no special exercise machines for performance of this exercise about hundred years ago. Today they are, but even with their emergence the popularity of the pullover which is carried out as with the post, and dumbbells didn't die away. Such training gives good load of the thorax and muscles of the trunk.
Features of performance
There are two types of pullovers. The first is called power and is carried out with the hands bent in elbows. The second is called respiratory. It is recommended to be carried out with straight arms. Both types of the pullover provide the movement of burdening because of the head. And only shoulder joints can move, elbow aren't mobile, otherwise exercise will be already called the french press. Carrying out the pullover with straight arms, it is possible to use considerably smaller weight, and in the pullover with the bent hands it is extremely important to fix legs. For performance of pullovers the post is recognized as the most effective apparatus. This results from the fact that plaits allow to load only the final piece of the range of movement, and with big heavy dumbbells it is inconvenient to train.
It isn't recommended to perform exercise with the maximum weight of the apparatus as in this case the risk is high to get injured on the elbow, the shoulder or the wrist. Weight needs to be picked up so that it was possible to make three approaches till 10-15 of repetitions on average pace and to feel the muscle strain. If it is necessary to work the certain site of muscles, then it is possible to change position of the case. Therefore pullovers can be carried out on the horizontal, inclined or obratnonaklonny bench.
Technology of performance
For performance of the pullover with the post it is necessary to lay down on the direct bench, holding the apparatus before itself. It is very important to win over the post on hands the grip, maintaining distance between palms in 40 cm. Having inhaled, to lift the post, having bent hands in elbows and conducting it around. The movement needs to be continued until the apparatus doesn't appear behind the head. Exercise then is performed correctly when palms "look" up, and hands are parallel to the floor. Having exhaled, the athlete has to return to SP and repeat exercise so many time how many it was planned. For performance of the pullover with dumbbells it is necessary to lay down across the bench so that on it only the upper back was located. The athlete has to watch that his head and the neck were given over the edge of the bench, and legs well rested against the floor. It is necessary to take dumbbells in completely straightened hands so that palms rested against inside of the top disk of the apparatus. Having inhaled, to smoothly lower dumbbells for the head as low as possible, feeling as muscles of hands and the breast stretch. Having held the breath, also smoothly to lift weight and to return to SP, having made the exhalation at the very end of the way. Exercise needs to be performed, following safety regulations, that is having invited the workmate for secure. You shouldn't take too big weight. The pullover is contraindicated to persons with heart diseases.