🚨 Pull-ups 👎 Wrong VS 👍 Right
Pull ups – very often is part of a variety of complexes designed to develop muscle groups of arms, shoulders, chest and back. In this plan, pullup are a unique exercise, comparable in effectiveness only with basic exercises in bodybuilding – squats, bench press and deadlift.
What muscles work when pulling up?
When we first start exercising on the horizontal bar, the muscles experience stress. This is normal, because the weight of our body is not so small. The muscles of the arms, shoulders, back, and press are loaded. The biceps, the brachial muscle, the latissimus and the muscles of the hands are especially strained.
Read our article: What is best to do in Training the back after pullups
Correct Execution Technique Pull-ups
In order for the pullups to bring maximum benefit to your body, you should follow the rules of the exercise. Namely:
- Pull-ups should be performed without swinging the body and inertia, only due to the strength of the muscles;
- Lifting the body should be carried out smoothly, without jerking;
In the top of the exercise, the chin should be above the crossbar;
- Lowering of the body also occurs smoothly – the duration of descent is equal to the duration of lifting the body;
- Breathing when pulling up should be correct: on the rise should be done exhalation, and on the descent to inhale;
- The grip must be closed and strong;
- The housing must be located strictly vertically.
Tips for pull-ups
- Gradualness. You cannot achieve great results if you are in a hurry. In addition to overtraining and injuries, you will not get anything. This applies to burdening in pull ups.
- There is a certain pull-up technique – you lift the body on the exhale so that the chin is above the crossbar. To stay there or not is up to you. Go back down slowly in start position on inhalation.
- All exercises are done smoothly and without jerking. A jerking it is not effective pull-up, remember this. In addition, you can injure your muscles.
- Warm up before you start to pull up.
- When pull ups with a wide grip, your task is to feel the broadest muscles.
- If you can not pullup more than 10-15 times per approach – you should not use weights.
- Rest between sets for 1-2 minutes, while you rest – go around, walk and swing your arms, so they will relax as much as possible.
- Try to choose high horizontal bars so that legs bent at the knees do not interfere with your pulling up.