Power pull-ups
Thanks to this article we learned how to run. From here we learned how to push out. It’s time to learn how to pull up properly, especially since it is not at all difficult and for general physical development it doesn’t hurt at all.
Pull-ups, no worse than push-ups or squats, all these exercises affect different groups of muscles and all are useful in their own way.
In order to pull up, you need to buy a horizontal bar and have a desire to develop physically.
Best of all, start with some kind of charging experience and motivation. I really liked the advice of the mother of one of the Habrakhabrovets:
"You guys, if you load yourself with strength exercises (push-ups, squats, pull-ups, iron pull) without a workout (daily) stamines (running, swimming, cycling, at least), then you will become" room exercises "and with a high degree of probability you will reach hypertension. You need to at least walk a lot, and to rush from one extreme to another, sitting on a chair, then writhing on the floor is not the case. ”
')
Well, besides the possibility of getting hypertension or something worse, you can still be very disappointed in yourself. For example, when I hadn’t started to do regular exercises, I could hardly pull up once, and then somehow.
Therefore, some kind of "physical base" is simply necessary. Start push-ups, run, crouch, go on foot more and after a week you can try yourself in pull-ups.
Straight grip
The most common option, but not the easiest.
Involved mainly muscles of the back, biceps, flexors of the forearm and shoulder muscles.
To do this, take the crossbar shoulder width, cross your legs (if it is more convenient) and try to touch the crossbar with your chest (or even your chin), then fully unbend and repeat the possible number of times.
Reverse grip
A lighter option, but no less common. I recommend starting with it.
The emphasis is on the biceps (which are more pumped up in beginners than the shoulder muscles, which are needed for a straight grip).
It is performed as well as a direct grip, only with palms facing you.
Wide grip
And this is the most difficult option presented. Difficult and the load on the muscles and execution.
Participates trapezoidal and latissimus dorsi.
Keep your hands at 10-20 cm from shoulder level (the farther, the harder). Pull up, trying to touch the crossbar breast, preferably look up.
Beginners in pulling up, I advise you to start with a reverse grip, gradually training and in direct. When reaching 3-4 pull-ups reverse grip, I advise you to try the broadest.
There are 2 types:
Door (inserted in the door opening)
Pros:
+ Cheaper;
+ Easier to install.
Minuses:
- Less convenient (taking into account the specifics of most buildings, there is a great chance to fill a lump on the head during pull-ups);
- No pens for wide grip.
Wall mounted (attached to the wall)
Pros:
+ There are handles for wide grip;
+ More convenient;
+ More reliable (usually mounted on 4-8 bolts, if the wall is capital, then you are unlikely to bring down it at any weight).
Minuses:
- Less cheap (the difference in price compared to the door, usually from 400 to 700 rubles)
I was very surprised, but finding a wall horizontal bar in St. Petersburg turned out to be quite a challenge. As a result, I found it for 1800r, and it turned out to be the last for that price ...
I hope that I will wake up in someone the desire to pull up or even craving for sports.
Please remember to keep yourself in good shape and improve not only your knowledge and train your brain, but also your body.
UPD1 A beautiful girl who pulls up, as in the article about push-ups, could not find. But I hope this does not hurt you to read the article.
UPD2 If you are minus karma, then explain what the article did not like. Perhaps it is worth making some additions?
UPD3 Now the topic in a suitable blog, though not by my strength.
Pull-ups, no worse than push-ups or squats, all these exercises affect different groups of muscles and all are useful in their own way.
In order to pull up, you need to buy a horizontal bar and have a desire to develop physically.
Best of all, start with some kind of charging experience and motivation. I really liked the advice of the mother of one of the Habrakhabrovets:
"You guys, if you load yourself with strength exercises (push-ups, squats, pull-ups, iron pull) without a workout (daily) stamines (running, swimming, cycling, at least), then you will become" room exercises "and with a high degree of probability you will reach hypertension. You need to at least walk a lot, and to rush from one extreme to another, sitting on a chair, then writhing on the floor is not the case. ”
')
Well, besides the possibility of getting hypertension or something worse, you can still be very disappointed in yourself. For example, when I hadn’t started to do regular exercises, I could hardly pull up once, and then somehow.
Therefore, some kind of "physical base" is simply necessary. Start push-ups, run, crouch, go on foot more and after a week you can try yourself in pull-ups.
Why pull-ups?
- They are useful for a large number of muscles (muscles of the forearm, biceps of the shoulder, shoulder muscles, long head of the traps, pectoral and lats muscles, trapezius, serrated, round muscles of the back, posterior head of the deltoid and rhomboid muscles);
- Perfect for people with poor posture and problems with the spine (and in fact many IT people have such problems);
- Do not require a trip to the gym. The crossbar can be bought or found in any yard, on the sports ground
- They improve well-being and tone the whole body;
- Take a minimum of time (enough to allocate 5-10 minutes for training).
The main types of pull-ups
Straight grip
The most common option, but not the easiest.
Involved mainly muscles of the back, biceps, flexors of the forearm and shoulder muscles.
To do this, take the crossbar shoulder width, cross your legs (if it is more convenient) and try to touch the crossbar with your chest (or even your chin), then fully unbend and repeat the possible number of times.
Reverse grip
A lighter option, but no less common. I recommend starting with it.
The emphasis is on the biceps (which are more pumped up in beginners than the shoulder muscles, which are needed for a straight grip).
It is performed as well as a direct grip, only with palms facing you.
Wide grip
And this is the most difficult option presented. Difficult and the load on the muscles and execution.
Participates trapezoidal and latissimus dorsi.
Keep your hands at 10-20 cm from shoulder level (the farther, the harder). Pull up, trying to touch the crossbar breast, preferably look up.
Beginners in pulling up, I advise you to start with a reverse grip, gradually training and in direct. When reaching 3-4 pull-ups reverse grip, I advise you to try the broadest.
Types of horizontal bars
There are 2 types:
Door (inserted in the door opening)
Pros:
+ Cheaper;
+ Easier to install.
Minuses:
- Less convenient (taking into account the specifics of most buildings, there is a great chance to fill a lump on the head during pull-ups);
- No pens for wide grip.
Wall mounted (attached to the wall)
Pros:
+ There are handles for wide grip;
+ More convenient;
+ More reliable (usually mounted on 4-8 bolts, if the wall is capital, then you are unlikely to bring down it at any weight).
Minuses:
- Less cheap (the difference in price compared to the door, usually from 400 to 700 rubles)
I was very surprised, but finding a wall horizontal bar in St. Petersburg turned out to be quite a challenge. As a result, I found it for 1800r, and it turned out to be the last for that price ...
Afterword
I hope that I will wake up in someone the desire to pull up or even craving for sports.
Please remember to keep yourself in good shape and improve not only your knowledge and train your brain, but also your body.
UPD1 A beautiful girl who pulls up, as in the article about push-ups, could not find. But I hope this does not hurt you to read the article.
UPD2 If you are minus karma, then explain what the article did not like. Perhaps it is worth making some additions?
UPD3 Now the topic in a suitable blog, though not by my strength.
Source: https://habr.com/ru/post/71420/
All Articles