Many of us remember physical education classes at school. The girls had to learn the rope, and the boys show the class on the horizontal bar. Yes, pull-ups. For some it was a celebration, for some it was a shame. It all depends on physical fitness. Actively involved children include pull-ups on the crossbar in their program. This strength exercise develops well the back and biceps of the shoulder. It all depends on the grip. Consider the common types of pull-ups.
The direct grip familiar to many accentuates the load on the flexors of the forearm. The back muscles are actively working . Many athletes grab the bar with a wide grip and pull to the chest. Thus, the top of the wings, the trapezius muscles , is being worked out . Stretching widely to the chest, you will make your torso wider. Carrying out a similar exercise only behind the head, the middle part of the wings is perfectly pumped. With the help of a reverse grip, biceps are pumped directly. Want to make your shoulders wider? A narrow grip develops dentate muscles well. Systematically training, sooner or later, the athlete will do 20 or more pull-ups in one approach. Having reached such heights, you can try to do a pull-up on one arm.
Not every athlete can do at least one chin lift to the bar using only one upper limb. If you pull yourself up 20-25 times, you should start training with which you can increase your absolute strength. In this exercise, the technique fades into the background. The main factor that allows you to pull up on one arm is muscle strength. To do this, you need to work with weights. That is, pull up on both hands with extra weight. Do not forget about grip strength. Train your brush with a regular expander. Plus, you can throw a towel over the bar and pull yourself up, holding on to it. This simple method will significantly increase the strength of your grip.
In any case, the pull-up technique must be followed. During the exercise, the second hand is best held closer to the body. She should fit to her chest. This way it will be easier for you to control the descent. The powerful muscles of the back are involved. Often, beginning athletes, pulling up on one arm, lose their balance. In order to avoid such an unpleasant defect, you need to hold the working hand closer to the body, and press the second limb close to the body. During the first pull-up on one arm, you will notice your weaknesses. Take a word, such will be.
Consider a few exercises that will eliminate all the oversights. Take a couple of meters of strong rope. Throw a weight of 11 kilograms at one end and throw it over the crossbar. With a working hand, grasp the horizontal bar, and the second by the rope. Thus, you will learn how to control your free hand during the pull-up process. All the load will fall on the working upper limb. It happens that a person has been practicing on horizontal bars for several years, but there are no results. If it’s hard for you to pull up on one arm, try helping yourself with your fingers on the second limb. First use four, then three, two, and one finger. Gradually, you will gain the necessary power. Many people are helped by the so-called negative pull-ups. This exercise works well on the forearm and chest muscles.
From the above material it follows that pulling up on one arm is the destiny of people who are strong in body and spirit. The main thing is to purposefully go to the task. However, excessive training will lead to exhaustion. do 3-4 days a week. That will be quite enough.