Types of pull-ups on the bar or how to learn to do this exercise
Everyone knows about the horizontal bar from the school bench. Unfortunately, at that time not everyone paid due attention to this projectile. But it’s never too late to learn what to do. And today the article will talk about how to learn pull-ups on the bar, and also you will learn about all the main types of pulling on the crossbar. Do you know who owns the Guinness record?
- What are the advantages of training on a bar?
- What muscle groups are involved during training?
- Warming up or preparing for pull-ups
- How to draw from zero?
- Types of pull-ups
- №1. Classic pull-up.
- №2. Pulling up the head.
- No. 3. Narrow grip.
- №4. Back grip.
- №5. Neutral grip along the crossbar.
- №6. Breast pulling.
- №7. The Supervised.
- How to learn to pull on the bar many times?
- Conclusion + Video
Pulling on the bar is rightfully considered the most difficult exercise, in which the whole human weight takes part. All that is useful for training is a horizontal bar and a desire to go forward. Such pull-ups help to train a large number of muscle groups. The most active part in this take the back, arms, chest and shoulders. Also, in conjunction with pull-ups, you can do back exercises on the simulators.
What are the advantages of training on a bar?
First of all, such exercises provide an opportunity to engage in the state of your body and control your own weight. Also, this kind of pull-ups will favorably influence people who have back problems, in particular those suffering from scoliosis and having trauma to the ridge. Read the article about plank exercise for the press.
In addition, if your age has not reached the mark of thirty years, then pull-ups give you the opportunity to grow a little more.
As a result of pull-ups, arms, shoulders, a press, back and chest are strengthened.
Of course, at first it will not be easy to do. But if you have the patience, then believe me, the forces will not be wasted, and after a while you will achieve colossal results.
What muscle groups are involved during training?
First of all, the following muscle groups work during training:
- Muscles of the back: trapezoid, broad, round and diamond-shaped.
- Chest muscles: small and large.
- Muscles of the shoulders: humerus and posterior delta.
- Muscles of arms: biceps, triceps and wrists.
- The anterior serrate muscles also take an active part.
In order for the body to stay on the bar in an upright position for as long as possible, very great efforts are made by the muscles of the abdominal press. About how to strengthen it read in the article about the bar.
Training will begin to give the desired result only if a competent technique is chosen, as well as correct and regular implementation. Daily training is necessary to achieve better athlete results.
With the help of a horizontal bar you can work out a huge number of muscles. And pull-ups will give you a big and healthy back.
Warming up or preparing for pull-ups
If an athlete has been playing sports for many years, and his back muscles and arms are well developed, this does not give a full guarantee that when he comes to the bar, he can not get injured. To train successfully, for this it is worth preliminarily prepare and engage in certain muscle groups, or rather their physical preparation. And also warm up the muscles of the back and hands.
Before the start of training, you must always warm up and prepare the muscles of the body for active work (also do not forget after training to stretch well ). A great exercise for warming up can be push-up. Do not squeeze all the forces out of yourself, they will be useful to you. Just before the training, try to wring out 10-15 times. This will help to quickly come to an active working state.
If you are in the gym, then the best exercise for warm-up, is the pull of the top block by the head. Do 3 sets of 15 times with a light weight. Your task is to warm up and prepare the muscles for the bar.
If you pull up correctly, the ability to strengthen your muscles increases several times. Also, with active training processes, you can adjust the weight of your body and get rid of some health problems.
In order to learn a certain technique of doing exercises, you need to be able to pull up as much as possible on the bar. Unfortunately, this is not so easy to do. By patience, after a few months you can pull up on one hand and even with a certain load. The main thing is not to stop at the achieved results and not to drop your hands down!
To start training from scratch, you need a crossbar. It can easily be installed in your own apartment. To do this, simply fix it in the doorway. But it is most effective to perform exercises in the open air. Here any sports ground or a horizontal bar in the yard of the house is suitable. Fresh air will have a positive effect on the state of the body, and can also oxygenate the lungs.
How to draw from zero?
For those who for the first time decided to try such training it is necessary to start with the simplest. Exercise, which has received the name “negative repetitions” is perfect. To do this, you need to put a chair under the bar and become, thus, as if you have already pulled yourself up. Hands should hold on to the bar, and the chin should be slightly higher. In this situation, you need to stay for a couple of minutes.
After that, being in this position, you can start to gradually lower. After the feet touch the ground, it is necessary to again become a chair and repeat the same exercise. This should be done until the athlete is unable to resist the main force of gravity. It is better to do five or seven pull-ups for the first time. After a short break, the exercise should be performed again. It will be very good if you can do three approaches. If not, then there will be enough two.
Important! At “negative exercises” it is necessary to fall slowly and under control. The slower you go, the more useful.
If, for certain reasons, the independent implementation of this exercise is impossible, then you can bring a friend to the training, which will support you. But do not rely only on his help. The main force should be concentrated in your hands.
Types of pull-ups
Today, there are many types of pull-ups on the bar. But in this article we will describe only the most popular of them. In this case, they are perfect for both beginners and professional athletes. These exercises will allow you to fully work out all the major muscle groups.
№1. Classic pull-up.
This is the most popular type of pull-up among athletes. To do this, you need to grab your hand over the bar a little wider than your shoulders and start slow movements up from the lowest point, that is, from the ground. The main thing is that the chin reaches the level of the crossbar, only then the exercise will be counted.
The main working muscles: paired round, top of the broadest, trapezoid.
№2. Pulling up the head.
The main task is the same as with classical pull-ups, but the top point is necessary to start the bar for the head, and not as in the classical under the chin.
The main working muscles: paired round, top and middle of the broadest, trapezoid.
No. 3. Narrow grip.
All the same, as in the classical, with one exception: the hands are next.
The main working muscles are the lower and the shoulder muscles.
№4. Back grip.
To perform this exercise, you need to grasp the bar with a back grip, that is, palms on yourself. The arms are shoulder width apart.
The main working muscles: the widest back muscles and biceps.
№5. Neutral grip along the crossbar.
It is necessary to pull up as shown in the picture.
The main working muscles are jagged, the bottom is the widest and the shoulder muscles.
№6. Breast pulling.
This exercise requires good physical preparation, since it is quite heavy. The exercise begins with a visa in the lower part, after which it is necessary to slowly pull up to the middle of the chest. Performing this type of pull-ups, the muscles of the back, as well as the arms, are very well strengthened.
The main working muscles: the broadest, the trapezium and the shoulder muscles.
№7. The Supervised.
This exercise is performed with a turn toward the biceps. That is, it is necessary to pull up and turn alternately in both sides of the bicep. This exercise greatly strengthens the muscles of the arms and back. At the same time, you need to be very careful not to damage your back muscles. To do this, it is worthwhile to sink slowly and under control, the turns are carried out in the same rhythm.
Exercise is suitable for advanced athletes.
How to learn to pull on the bar many times?
Only having mastered these techniques of training, the possibility of a number of pull-ups will increase several times. But if you want to achieve great results, you need not stop, but only train harder, while gradually increasing the number of approaches and the complexity of the exercises.
The main secret in a lot of pull-ups is constant training and constant increase in workload.
From the above, we can conclude that pulling is not too hard. The main thing is the assiduity and time that will be needed for training. Never hurry and do not perform complex exercises. This may not be safe for your health! For beginners, classical pull-ups on the horizontal bar are ideal, other types of pull-ups described in the article are more for advanced athletes.