Aiming to have a wide and beautiful back,it is necessary to clearly know how to properly pull up on the crossbar. Exercises on the horizontal bar is a universal tool with the help of which it is possible to stress not only the muscles of the back, but also the biceps, the pectoral muscles, and so on. All classes are based on a clear understanding of the mechanism of load distribution for certain types of pull-ups. Therefore, before starting classes, you need to ask yourself the question of how to properly pull up on the horizontal bar in order to develop those muscles that require development.
Tightening the usual grip
Mostly people are pulled up by the usual grip, withwhich the hands do not extend beyond the width of the shoulders. With this type of training, the most load goes to the biceps, and a small part of the load falls on the pectoral muscle groups. In turn, by slightly changing the width of the grip, you can accentuated to work out other muscle groups. The basic principle is that the wider the grip increases, the more the load on the widest back muscle increases, that is, by varying the width of the grip, you can do with a varying degree of force loading a certain emphasis on the right muscles.
Tightening wide grip
So, how to pull up on the barwide grip, in order to maximally effectively load the broadest muscle of the back. Hands should be positioned as wide as possible and pull up, touching the crossbar with the nape. A very important point is to comply with the technical component of the exercise. To get the maximum effect you do not need to tinker and engage in half-power, the amplitude of the pull-ups must be complete, the jerk moment is eliminated, the movements must be smooth and powerful. In the initial position, the arms must be fully extended, while exhaling, bending them, stretch up to the highest point of movement, as you exhale, drop down until the arms are fully extended.
Some Tips for Tightening Techniques
Asking a question:“How to properly pull up on the bar?”, - it should be understood that only by observing a slow pace during the whole exercise, you can achieve visible results. In order to pull up on the crossbar were the most effective, it is necessary to put this exercise at the very beginning of the workout. Starting such exercises with fresh forces, you will achieve more serious indicators than in the case when muscles are exhausted by other exercises. During the pull-ups, try to use the so-called “fingerless” grip, that is, your fingers, including the big one, should be above the crossbar. Thus, you partially unload the biceps and redirect the load to the latissimus dorsi. In order to increase the quality load for the widest muscles, during the pull-ups, try to relax your hands, as if your wrists are tied to the horizontal bar.
Pulling up with a burden
Having learned how to properly pull up on the bar12-15 times, you can safely hang on the belt any burden. Thus, your body will not have time to adapt to the loads and, accordingly, will continue to progress. When working with weights, do not hang the weight too heavy for yourself. No need to chase someone. It is necessary to deal with the weight at which your equipment will not suffer, and the performance to resemble "jerking paralytic." The weight must be such that the performance technique remains perfect. In no case should we try to replace these exercises with seemingly similar ones. Different traction blocks, dumbbells and other activities will not be able to replace these simple but very effective exercises. As an additional kind of load, they will play their undoubtedly positive role, but they will not be able to completely replace this exercise.
