Occupations on the horizontal bar put various muscles of the human body into operation. If you wish to develop them and also to strengthen the force and endurance, systematically carry out pullings up on the horizontal bar.
Instruction
1. Pulling up for the head on the horizontal bar first of all puts the broadest, trapezoid and diamond-shaped muscles of the back and also bicepses and tricepses into operation. Also in the course of the training muscles of the press and other muscles of hands – humeral, plecheluchevy, deltoid work. Degree of load of any given group of muscles depends on width of the grip, technology of performance of pulling up, design features of the horizontal bar.
2. If you the beginner in sport, is required to you time for development of the proper technique of performance of pulling up for the head. Strengthen the back and ligaments on the similar exercise machine, using draft for the head and applying the dosed loading. So you will minimize risk of receiving various injuries. Then you pass to performance of pullings up for the head.
3. If you the athlete with the experience, apply additional burdenings to good pumping of the above-mentioned muscles. The following technique of work with burdenings is quite widespread: at first on the belt 2.5 kilograms are hung up, one approach is carried out. The following cycle of pullings up is carried out already from 5 kg on the belt, then you fix 7.5 kg, further 10 kg. Having reached top of "pyramid", remove 2.5 kg each approach. Pumping of muscles of the back according to such scheme will take place with the maximum advantage.
4. When performing pullings up for the head, adhere to the proper technique of commission of exercises. So, the chin has to be pressed to the breast, hold the back the straight line, bend legs in knees a little, cross feet, the grip of hands – as it is convenient to you, on average 30 cm between thumbs.
5. Vary width of the grip from the average to the widest. For pullings up by wide grip use special – the horizontal bar bent on the wavy curve or the horizontal bar with separate handles. Being engaged on these apparatuses, you defend in injuries of the forearm and hands.
6. Consider that the number of approaches and repetitions can be variously, depending on your sports experience and the purposes which you want to achieve. On average are six approaches on 10-10-8-8-6-6 repetitions, certainly, with warm-up in the beginning.
7. For obtaining bigger efficiency from performance of exercise alternate pullings up for the head to raising of the case to the chin. It is important that exercise was performed purely.
8. When performing pullings up for the head use special leather sports gloves and wristlets, so you defend muscles in injuries and will make process of occupations more comfortable.
9. Be engaged in pulling up for the head together with the partner, he will help you to overcome dead points in the last approaches that is very important stage in the most effective study of the muscular device.