Pullings up – universal exercise for development of hands, shoulders and the back. When performing this exercise of people works with the weight of own body. It is possible to change setting of hands differently to distribute loading.
1. Classical pullings up are carried out when setting hands on width of shoulders, palms look forward. The main loading in this option is undertaken by the biceps, but not smaller receive also the broadest muscles of the back, the breast muscle. If to develop palms to itself when performing pullings up, will get into gear as well the lower part of the broadest muscles of the back.
2. Practically to remove work of the back from this exercise, it is possible to put hands very narrowly that brushes almost adjoined. To remove work of hands and the breast – undertake the horizontal bar wide grip and carry out pullings up "for the head", at the same time the horizontal bar remains behind the neck. It is also possible to put hands very widely and to do pullings up to the breast, such option transfers emphasis on back muscles. During any pulling up also the brush becomes stronger, the grip becomes stronger than it.
3. It is possible to consider in more detail when and what muscles get into gear during different stages of performance of exercise. The broadest muscle of the back and the big pectoral muscle pull the trunk up therefore sides approach elbows. Also the broadest muscle is responsible for assignment of shoulders back. The diamond-shaped muscle of the back and the small pectoral muscle make turn of shovels from top to bottom. The big round muscle of the back helps with work as the widest. Subscapular and beak-shaped muscles help with pulling up of the trunk and strengthen the shoulder joint. The biceps bends the hand and fixes the elbow together with the triceps.
4. Pullings up in itself don't belong to those exercises which conduct to the strengthened set of muscle bulk. They strengthen muscles rather, do them by more hardy. Says the fact that many thin trained people can be brought up the large number of times about it. If you want to accelerate the set of muscle bulk, add additional burdening to body weight. At the same time you have to be capable to be brought up no more than 8 times. Extreme increase in load of above-mentioned muscles will contribute to their fast development.
5. Also if desired it is possible to diversify the training program with pullings up on one hand. This difficult exercise, but for people of some occupations can be very useful. For example, if you are engaged in mountain climbing. The best recommendation for training will practice various options of performance of pullings up consistently to study all groups of muscles.