Pull-ups on the bar are one of the oldest ways to strengthen the muscles of the back, arms, and press. Various options for this exercise will help you pump your back, biceps, shoulders, and strengthen your forearms and wrists.
Numerous stories prove how important the ability to pull up, and indeed, to be in good physical shape. Various emergency situations happen to every fifth person in the world. And the circumstances when you just need to catch up - every man and more than once in his life.
Here is a simple example from the life of an ordinary person who was not shown in the news, about him is not wrote on blogs.
This is a man, now he is about 40 years old. Once he was locked up in a burning basement, where there were no chairs or furniture. On the floor lay some old mattresses. The fire started from inside the building, and the man could not exit through the door.
The only way to escape lay through the window, which was under the ceiling. To cling to the windowsill, you had to jump a little - he was able to do it. But then it was necessary to catch up and just catch on the open grilles outside the window. Still, he could break out the glass, but he could not get in. He did not know how to pull himself up.
Firefighters saved the man when he was already unconscious.
This life story clearly shows how important it is to be able to pull up at least several times for both men and women. It is especially important for men to be able to pull up a couple of times with an average grip.
Fortunately, emergency situations do not happen often in our lives. And the main purpose of studying this exercise by most people is to develop the muscles of the upper body.
During pull-ups, several large muscle groups work at once on the high crossbar:
By changing the grip and position of the hands, you can shift the emphasis on the desired muscle group.
The load is distributed most evenly over the muscles if you hold on to the horizontal bar with a direct average grip. This is a classic of the genre.
Along with the classic version, they are very popular:
Not so popular, but also very effective:
There is also a kind of exercise, such as negative pull-ups.
With this design, you rise to the highest point by going up to a bench or step, but you go down already due to the strength of your own hands and back. This option is recommended for beginners, for whom it is too difficult to fully pull up.
Crossfit often uses kicking pull-ups and its faster version of butterfly stroke. The athlete sways the body, throwing himself up due to inertia. This approach allows you to perform more repetitions in the allotted time.
However, if you are not a participant in the competition, this method does not make sense, since it creates a dangerous load on the joints.
Depending on what you want to achieve with pull-ups, the training strategy will be different.
Pull up is one of the elements of a set of exercises on sports grounds. This is part of the classic two - "horizontal bar and bars." With these two sports equipment, you can strengthen your upper body well.
If you want to do this for general physical development, it is enough to perform 2-3 approaches 10-15 times. It's okay if you can pull yourself up only 3-5 times - progress comes gradually.
Athletes rarely use pull-ups on the horizontal bar as an independent exercise for weight. This is usually one of the exercises in the complex for biceps and back.
At the initial and intermediate level of preparation, as well as if your own weight is large enough, the usual pull-ups with different grips will suffice you without additional complications.
They are performed 8-12 times in the approach.
For maximum effect, professional bodybuilders are tightened with weights. That is, they hang additional pancakes on the belt or, which is safer for the spine, put on special weighting vests. The number of repetitions also remains 8-12. Muscle failure should occur in this interval.
Let's analyze the most popular options for this exercise.
What is a direct grip? This is the position of the hands when the fists are turned towards us, and the palms from us. This situation they will have on the horizontal bar. If we give up - everything will be the other way around.
Thus, we take up the crossbar during the classic pull-ups.
Pulling straight lines on the horizontal bar with an average grip is the most common version of the exercise. It is in this version that it is taken in various educational institutions at a physical education lesson.
The rules for doing pull-ups with a straight grip are simple:
The best option is pulling up from a hang on a high crossbar. So your legs will not bother you.
Do not jerk or swipe.
How many repetitions do depends on the goals of your workout.
Work to capacity - to the maximum. Great if you divide the whole process into approaches. For example, 3 sets of 5 times, if for you 5 repetitions - this is a one-time maximum of pull-ups on the horizontal bar. In general, make pull-ups and a horizontal bar your friends!
The pull-up technique here is the same as in the previous case. It is only necessary to take up the crossbar not with an average grip, but a little wider than the shoulders.
For each, this distance is individual. Make sure that the movement is comfortable and anatomical - no need to try to stretch as much as possible to the sides. The wider the brushes are located, the greater the load will go to the broadest muscles. If they are poorly developed, with a wide grip you will never pull yourself up. This is normal, there is something to strive for.
Technique for pulling up:
At the moment, the broadest muscles are working, and they carry out this leading movement. Help with your hands, but do not shift the entire load on them.
By the way, so that you do not get confused, a direct and pronounced grip is one and the same.
And there is also a back grip when the palms are turned to the face of the person being pulled up. A narrow grip allows you to move the load on the biceps and lower part of the latissimus dorsi.
Perform the required number of repetitions, rest and proceed to the next approach. Take your time, do everything smoothly.
An interesting technique for strengthening the back muscles is working on horizontal stairs. It’s convenient to train the grip on them, if you pass along all the crossbars on your hands.
Pulling on the horizontal bar in this way is very useful. You yourself will feel how previously unused sections of the muscles of the back begin to work.
In this option, there is a feature - due to the muscles of the back, you change the angle of inclination of your body in the hanging. That is, the legs go slightly forward, and the position of the body becomes more horizontal. From this position should be tightened.
Usually sticking your head between the crossbars to pull up vertically does not work, so this specific deviation of the body will be very useful. You take your head back and stretch your chest toward the crossbars. This exercise is similar to lower block traction.
Especially good for the back is that the hands hold on to the crossbar with a parallel grip. From this position, the broadest muscles are much more familiar with working, they are better pumped.
Do as many times as you can.
We recommend alternating exercises on the horizontal bar, changing their places or doing sequentially in one workout. The load must be complex.
If you go to the gym - include pull-ups in your program at least 1 time per week.
Anything happens during pull-ups, and most often injuries occur, corns form, joint pain appears.
The problem is also a weak grip, due to which falls sometimes occur. Especially familiar with this are those for whom pull-ups and horizontal bars are the norm.
Injury is not so difficult. It is enough not to warm up before pull-ups or jerk sharply during the exercise. The most vulnerable muscles are the brachial and biceps.
Take care of them.
The shoulders may suffer during the exit by force, when you try to rise above the horizontal bar. The injury is very unpleasant and long-term. If you plan to make any elements on the horizontal bar - very well warm up the necessary muscles.
Each person has a different skin condition.
In girls, for example, corn can form from an ordinary neck of 20 kg. What can we say about pull-ups?
In men, depending on their weight, corns can form already at the first training session. This is because during the exercise, the skin in the palm of your hand gets pinched. In such cases, sports gloves come to the rescue. They will significantly reduce the chances of corns formation, and will also help you better stay on the bar.
Most often, the elbows and shoulders hurt during pull-ups. And not only muscles or tendons cause pain. But also the ligaments, and the joints themselves.If you are concerned about pain, consult your doctor, do an MRI, or go through another prescribed examination. An accurate diagnosis will help to preserve health and minimize loss of fitness.
People fall from the horizontal bar for two reasons: weak grip and wet hands.
The first problem is solved by high-quality training of the carpal muscles. And the second - with gloves or powder magnesia. Gloves will make pull-ups on the bar much more convenient.
The grip can be strengthened by continuous hanging on the horizontal bar.
This will prepare your body for pull-ups.
These are the main pull-up rules that you must follow in order for your classes to be as effective and safe as possible.
Otherwise, they will swing.
In addition to these recommendations, do not forget to additionally train the lower body.
After all, pulling up on the crossbar, you can’t pump up your legs.