Those who have just started to get involved in a healthy lifestyle and sports, as a rule, find it difficult to perform most exercises because of their unpreparedness and lack of basic physical culture skills. This also applies to the exercises on the crossbar, which are available in virtually all modern sports programs. However, unfortunately, beginners often have insufficiently trained muscles to perform such exercises efficiently.
In such a situation, Australian newcomers come to the rescue Australian pull-ups, performed on the crossbar, which is located at the level of the chest or waist. Experts advise Australian pull-ups to those who have not yet acquired sufficient dexterity to perform full-fledged exercises on the crossbar. First of all, beginners who want to learn how to properly and effectively pull themselves up, as well as women, fall into this category. Although in reality such exercises will benefit not only beginners, but also very experienced athletes who can opt for a complicated training program.
The benefits of doing exercises
What kind of muscles work when performing such simple pull-ups? During the implementation of the Australian pull-ups are involved:
- deltoid muscles;
- trapezius muscles ;
- press;
- pectoral muscles;
- broad back muscles ;
- biceps
- the infraspinatus and rhomboid muscle.
That is, with the help of Australian pull-ups and push-ups, you can quickly pump up the front and rear muscles of the body. Taking into account the alternating changes of muscles in the complex of exercises, the idle muscles during various exercises take turns resting. Thanks to this approach, the effectiveness of training remains at a high level.
Home Exercise Equipment
To conduct training of the Australian type, you will need a horizontal bar, which is approximately one and a half meters high. To perform Australian pull-ups at home, a horizontal bar in the doorway, which can be positioned at the required height, is excellent. As the crossbar, you can use one of the bars from a special set.
In addition, a fairly long belt thrown over a ceiling or wall horizontal bar will be a good option. Of course, this is not tantamount to pulling up on the bar, but as an additional exercise is also suitable. By the way, such an exercise in practice is even more difficult than the usual pull-ups.
Australian Pullup Technique
- To begin, take the starting position - align your legs and press the heels to the floor, firmly grasp the bar with your straight hands.
- Keep your entire body level, the pelvis does not bend.
- Gradually begin to reach for the crossbar with your whole body until the chest touches the beam.
- Try not to make too sharp movements.
- Reaching the crossbar, freeze for a moment, then slowly lower yourself.
- As with regular pull-ups, the downward movement should last longer than the lift.
It is usually harder for beginners at the end of the climb, when the chest almost touches the beam. To facilitate the task, try to slowly reduce the shoulder blades. Do not jerk under any circumstances to quickly achieve your goal, otherwise the risk of injury will increase significantly. It is advisable to do the exercise more slowly, but correctly.
When performing Australian pull-ups, remember that the whole body must remain flat, that is, it is impossible to bend your legs and wriggle. Do not let yourself relax. To begin with, at least 6-7 pull-ups should be done. And for a full workout, you need to do 12-15 exercises in several approaches. True, in fact, the number of pull-ups depends primarily on the goals set for you and the complexity of the related exercises.
Training Options
Ways to do Australian pull-ups:
- with a back grip, keeping your hands shoulder-width apart - this way the maximum load is achieved for the broad muscles of the back and biceps;
- direct grip, in which the arms are shoulder width apart - a load for the biceps and the upper part of the spinal muscles;
- straight grip with arms wide apart - training for the trapezius muscles;
- plyometric method, which implies a successive change of grip after each execution;
- training on one arm - suitable exclusively for well-trained athletes whose muscles are sufficiently developed;
- on one arm and leg is a more complex embodiment of the previous method.
Beginner athletes are best suited for exercises performed by forward and reverse grip. First of all, this applies to those who, with the help of Australian training, want to learn how to pull up in the classical way. In this situation, performing several approaches 10 times will ensure the development of basic skills of exercises on the crossbar. A little later, the crossbar can be lowered a little to begin the study of more complex varieties of vis. Indeed, even experienced athletes often use Australian pull-ups, albeit already on the low bar, for additional muscle pumping at the end of the workout.
What are the good Australian workouts
An excellent muscle lift, good preparation for serious sporting activities and effective muscle pumping - all this is what Australian pullups provide. After performing the exercises, the muscles are noticeably tightened and worked out, which makes it possible to go not only to the classical hang on the crossbar, but also to do other difficult physical stunts.