The pull-up exercise is one of the most popular being exercise ever invented. Everyone - from star athletes to the desire of people to lose weight, and physical education of children, for the soldiers on the battlefield - that is versatile upper body exercise a part of their training program.
The pull-up exercise helps strengthen the muscles of the upper back and a half, biceps, triceps, forearms and shoulders (shoulders). It also works the buttocks and abdominal muscles, althoughto a lesser extent.
As with all other exercises, it is important to perform the exercise correctly chin out to get the most benefit. Here is a step by step how to do pull-ups.
Pull Ups Exercise instructions
September 1 Up. You're only going to a bar you hang up, they need to perform this movement. It 'important to grasp correctly the guide to do it properly. If you can use a power rack with a pull-up bar in the gym, it would be better, or even a goalPull up bar should do well.
Watch where you're going: Look at the bar you want to access. Get a wide grip: Make sure your hands are the length of the shoulders from a place that you get the right grip on bar.2. Grab the bar. Depending on the type of bar you use, you must jump up to reach the poles.
Grip: The bar should be as close as possible to avoid palm calluses.3. Be prepared: Keep the rods firmly with the palm facingaway from you and elbows. This is your starting position.
Get used to your weight: At this point, your hands will be the weight of the whole body. Having an idea of how much energy you need the output. Take a breath Take a deep breath while you are still down, because it is easier to breathe in this position.4. Pack more power. The high efficiency of the shoots can be increased with the use of some of the arm and leg positions.
Elbow Location: Go to the chinwith the elbow goes straight to the floor. This will really help strengthen your back muscles. Legs Bend disappoint the legs is less dependent on strength, so cross your legs and bend your feet. Push the buttocks muscles as you pull yourself up.5. The 'pull' to pull up exercise. With a firm grip on the handlebars, you try to pull the body up.
To the chest first: Make first home of the chest from the shoulders. It is not healthy for your rotatorCuff and shoulder joint, if you leave behind to go forward. Start the train pulled back with his chest and shoulders. Also try: Remember, always keep your eyes pointed to the point you are trying to achieve. So, look at all the bars time.6. Lower Yourself. The downward movement is the last part of the rep.
Go Slow: It is important to ensure that you have jerky movements while performing rep "negative". Their downward movement should be slow andcontrolled. Just go to your weight can be harmful to your elbows.7. Repeat. Now is the time to fill your lungs with oxygen and some are ready for the next repetition.
Pull Up Tips
Here is a look at some tips to ensure optimum performance of this exercise to ensure the technology, and what you can do to ensure that the form is safe.
Keep your arms straight: you must start with the elbows straight into a dead lock. Otherwise you're just a partial fulfillmentRepeat. Grip: with a tight grip on the bar may put additional pressure on the muscles of the shoulder. Do not bring Shoulders: Keep your back before you get to the chest. You need to pull themselves leading the chest while the shoulders are back. Use your back when you do you pull up to bad posture and injury. Use full range of motion: To complete a repetition, you need to get your chin over the bar. The nose or front is not goodenough. Eliminate Momentum: Do not use when exercising the hip swinging pull-ups. The hips should be in line with the torso.Is This exercise is right for you?
Do not worry if you can not perform even one repetition of the start of the first. You will eventually build up the strength required to overcome the serious upper body strength. There are many ways to "assisted pull-ups" that make the exercise easier, and allow a gradual transition to the traditional pull-up exercise.
OnOn the other hand, there are also many ways to have pull-up exercise more difficult if you have already learned the classic body weight upper body exercise.
