Having set the goal to have a wide and beautiful back, you need to clearly know how to properly pull up on the crossbar. Exercises on the horizontal bar - this is a universal tool with which you can accentuated to load not only the muscles of the back, but also the biceps, pectoral muscles and so on. All classes are based on a clear understanding of the load distribution mechanism for certain types of pull-ups. Therefore, before starting classes, you need to ask yourself the question of how to properly pull up on the horizontal bar in order to develop those muscles that require development.
Normal grip pull-ups
Basically, people are pulled by the usual grip, in which the hands do not extend beyond the width of the shoulders. With this type of training, most of the load goes to the biceps, and also a small part of the load falls on the pectoral muscle groups. In turn, by slightly changing the grip width, other muscle groups can be accented to work out. The basic principle is that the wider the grip, the more the load on the latissimus dorsi muscle increases , that is, by varying the grip width it is possible with a different degree of power load to make a certain emphasis on the necessary muscles.
Wide grip pull-ups
So, how to properly pull up on the horizontal bar with a wide grip in order to load the latissimus dorsi muscle as efficiently as possible. Hands should be positioned as wide as possible and pulled up, touching the crossbar with the back of the head. A very important point is to comply with the technical component of the exercise. To get the maximum effect, you don’t need to hack and do half-strengths, the amplitude of pull-ups should be full, the moment of jerking is excluded, movements should be smooth and powerful. In the initial position, the hands should be fully extended, while exhaling, bending them, stretch up to the highest point of movement, while exhaling, lower yourself down until the arms are fully extended.
Some pull-up tips
Asking the question: “How to pull yourself up on the horizontal bar?”, It should be understood that only by observing the slow pace during the entire exercise, you can achieve visible results. In order to pull-ups on the crossbar were the most effective, it is necessary to put this exercise at the very beginning of the training. Starting such exercises with fresh strength, you will achieve more serious indicators than when muscles are exhausted by other exercises. During pull-ups, try to use the so-called “fingerless” grip, that is, your fingers, including your thumb, should be above the bar. Thus, you partially unload the biceps and redirect the load to the latissimus dorsi. In order to increase the quality load for the broadest muscles, while pulling up, try to relax your hands, as if your wrists are tied to the horizontal bar.
Weightlifting Pullups
Having learned how to properly pull up on the horizontal bar 12-15 times, you can safely suspend some kind of weight on the belt. Thus, your body will not have time to adapt to the loads and, accordingly, will continue to progress. When working with weights, do not hang up a weight too heavy for yourself. No need to chase someone. It is necessary to deal with the weight at which your technique will not suffer, and the performance resembles "jerking paralytic." The weight should be such that the performance technique remains perfect. In no case should you try to replace these exercises with seemingly similar ones. Various traction on the blocks, dumbbells and other activities can not replace these simple, but very effective exercises. As an additional type of load, they will undoubtedly play a positive role, but they will not be able to completely replace this exercise.