How better to catch up ?

How better to catch up ?

Watch the video

How better to catch up?

Virtually any power program includes exercises on the horizontal bar.To pump up the arms and back, it takes the right approach to work with the shell.Especially because athletes often face problems when tightening.How better to catch up on the bar - we describe in this article.

5 ways to improve your results

Partial repetition

Average pulling replace partial repetitions at the end of the approach, when power to the limit.However, this approach is beneficial for the formation of muscles.Therefore, to perform pull-ups to mid-amplitude is not only in the end of the exercise.

That is, you can start training with partial repetitions.As you warm up the muscles and eliminate the possibility of injury.

  1. Hang on the projectile, hands shoulder-width apart.
  2. Keep the blades and tighten the breast area.
  3. tighten ten centimeters and nearly hung in this position.
  4. Repeat ten times, making two or three sets.

negative repetition

This technique allows to increase the effectiveness of weight training.In addition, it is used, if there was a long break between classes.

essence of the principle - focus on lowering the body.The process of pulling is done with the help of another person or device (a chair, a box).

  1. Pull your body with the removal of the chin bar.
  2. then lower your body down for a long time, straining muscles of the arms and back.
  3. Make 10 repetitions (the duration of the lowering of at least 10 seconds).Strive to negative phase lasted about half a minute.

Stair principle pulling

This technique is gradually increasing the number of reps.Through this scheme, increases endurance and improves performance.

  1. Hang on the projectile, hands shoulder-width apart.
  2. Keep the blades and tighten the breast area.
  3. Slightly bend your knees.
  4. tighten by muscles in the arms and back.
  5. Drop down to the starting position.
  6. Do two repetitions and rest a quarter of a minute.
  7. Then do three repetitions and then rest.
  8. Increase the number of repetitions to five again to take the time to rest.
  9. Now try to catch ten times.

When ladder approach, it is important not to increase the rest time.

Full stop

This technique involves a freeze within a few seconds at the bottom of each repetition.Due to the small pauses recuperation after the approach is faster.

  1. Hang on the projectile, hands shoulder-width apart.
  2. Keep the blades and tighten the breast area.
  3. Slightly bend your knees.
  4. tighten by muscles in the arms and back.
  5. Drop down to the starting position and hung two seconds before a new repetition.

Isometric delay

essence of these delays is to reduce the muscle for a longer period.In addition, this technique can help cope with difficulties during tightening.

order not to overtax the muscles, this technique alternate with negative repetitions.

  1. Pull your body with the removal of the chin bar (without pull up their own efforts).
  2. Fix the body in this position for 5-10 seconds.
  3. then lower your body down for a long time, straining muscles of the arms and back.

Types pull-up and study

When tightening the muscles mostly work the muscles of the back, arms and chest.More details about the muscle groups described in the article What are the muscles work when pulling.

Study of a group of muscles depends on the type of pull-ups.

  • direct grip - running back, shoulder muscles;
  • straight narrow grip - shoulder muscles and arm muscles;
  • Middle reverse grip - latissimus dorsi (the wings);
  • wide grip behind his head - back and neck muscles;
  • wide grip to your chest - the wings.

Before working with shell important to perform a warm-up for the warm-up muscles.

During the exercise do not forget to breathe correctly (exhaling is on load, inhale on the return to the starting position).With the breathing technique can be found in the article How to breathe correctly.

Read the article How to build back in the home |Pullups.