In this article we will talk about how need perform pull -ups, as well as what they are useful.
Content
Some believe that the more often and more training there will be, the faster the result will be obtained. Therefore, sometimes you can meet people who spend several days on training. In fact, you do not need to overload yourself, because this will definitely not benefit. Let's find out how to do pull -ups correctly and consider the most popular exercises for beginners.
What gives pull -ups on the horizontal bar every day: benefit and harm
In the human body, muscles are large, medium and small, when a person makes pull -ups every day, they manage to recover and are ready for load. Otherwise, they do not have time to relax. However, not only the muscles of the hands take part in pull -ups. It is also large back muscles. They are required to restore 4-5 days, the average 3-4 days, but the hands themselves need at least 1-2 days.
Accordingly, the harm is manifested in this. If you pull too much, then you can overeat the muscles and this will inevitably lead to negative consequences. As for the benefits, then, of course, the muscles are pulled up and become healthier.
Pulling up every day: program
So, the easiest plan, which involves pull -ups every day, is designed for 30 weeks. Classes can be carried out in a day so that the muscles rest. In total, 3-4 workouts are obtained, and the rest between the approaches is a couple of minutes. When five sets are made, it is recommended to hang a little on the horizontal bar. This allows you to strengthen your wrists and develop your grip. If it turns out, then change the position of the palms on the crossbar. This will allow you to work out the muscles as fully as possible.
Pulling up every day: the best exercises for any level of training
Many people think about starting to make pull -ups every day. In fact, there are many different exercises that are suitable for different levels of training. We present to your attention 30 exercises that suit everyone:
- With the expander. More this exercise is suitable for warm -up. As you understood, a tape is used for him. The elastic band clings to the horizontal bar. One or both legs are inserted into it, as you like more and pulling up. In fact, it is easier to do so, but depending on the resistance of the elastic band you will have to try to go down.
- Australian. Performed on a low horizontal bar. Your grip is ordinary, but only your legs rest on the floor. It turns out an angle of about 45 degrees. In this position, perform the exercise.
- Australian with legs on a high. In fact, they are exactly the same. Only the legs are not rested on the floor, but are installed on the elevation. The body is obtained parallel to the floor and stretching up is already more difficult.
- Australian on rings. They are also made on a elevation, but it is complicated by rings. They are constantly moving and can drive away, and therefore they will have to make an effort to hold them.
- Eccentric. In this case, pulling up from the jump is performed. You immediately find yourself at the very top, from where you then need to go down. But only this should not be done quickly, but as slowly as possible.
- Direct grip. Take the horizontal bar in front. That is, your grip will be straight. Hang on the horizontal bar. Your shoulders should be lowered as much as you can, and the shoulder blades are reduced. In this position, stretch up until you go out for the horizontal bar. Try not to relax and not make sudden movements, because you can pull the muscles.
- Return grip. It is performed like the previous exercise, but only the capture of the horizontal bar is done from the back. The exercise is considered more complex and the load is carried out on other muscles.
- Different grip. Each hand holds the horizontal bar during the exercise differently. It turns out that one will be as usual in front, and the second must be grabbed from under the bottom with a reverse grip.
- Neutral grip. You will need two horizons for this exercise. Take them and start pulling them up.
- Commando. In fact, this is the same as the previous exercise, but only with one bar. The exercise is complicated by the fact that it is necessary to stabilize the body so that it does not swing. Each time the parties alternate, that is, first the legs are headed in one direction, and then to the other.
- Narrow grip. Put your hands as close to each other as possible. Leave the distance small or you can not leave it. Thus, perform pull -ups. By the way, you can change the grip itself to make the exercise more effective.
- Wide grip. Here the grip will be wider than the shoulders. It is most convenient to use a straight line, because the rest will not allow to rise.
- Per head. The usual pull -up is performed, but only instead of taking your head over the horizontal bar, bend it under it.
- On two ropes. In some way, the exercise is similar to pull-ups on the rings, but only a towel or rope is used instead. Place two towels in the width of the shoulder and capture them well.
- On the rings. It is more difficult to make pull -ups on the rings, because they are instability. You will have to try very hard so that they do not disperse to the sides.
- With weight. You can give yourself additional weight so that pull -ups are more difficult. For example, it can be a vest with sand. Even ordinary pull -ups will be difficult in the first stages.
- Bent knees. In principle, this exercise does not particularly distinguish anything, except that the knees must be bent. It is easier to perform the exercise with straight legs, and in a bent position they give an additional load.
- L-pulling. In this case, the exercise is complicated by the fact that the legs must be raised and a right angle is made. That is, you will get something like a corner when your legs are completely straightened. It’s just difficult to keep your legs in this position, and here you are also pulling up. The exercise for already experienced athletes is more suitable and at first it will be difficult, but the result is worth it.
- With one hand on the rope. In principle, this is the same as pulling on two ropes, only here everything will have to be done with one hand. Also tie a towel and pull on one hand.
- With one hand on the expander. The very first exercise that we examined was performed with an expander on two hands. It can be done for one hand, alternately changing the sides.
- Archer. Place your hands wider on the horizontal bar. The grip will be ordinary, that is, direct. From another position, the exercise is difficult to perform. So, begin to pull yourself up and straighten one hand during movement. Go down and do the same with the other hand.
- Typewriter. Something the exercise resembles the previous one. Only in this case, first you need to completely catch up and only then straighten your hand. At the same time, move the body too, moving it to one of the hands.
- On one hand. First hang out with one hand, but hold the second your wrist. In this way, do pull -ups. Change your hands.
- Eccentric on one hand. First, perform the usual pull -up and already from this position give the load on one hand and begin to go down smoothly.
- Australian on one hand. It is performed on a low horizontal bar, like all Australian pull -ups. Place the body at an angle so that your legs rest on the floor. Put one hand on the opposite shoulder. The second hand holds the horizontal bar and pull -ups are made on it. Keep in mind your shoulder should touch the horizontal bar. By the way, you can try the same option with elevation.
- Cysping. It will be performed with the use of inertia. This approach allows you to slightly reduce the load. You must understand that you should have enough preparation, otherwise you will harm yourself. Hang on the horizontal bar to execute. Make a jerk with your shoulders forward, and then sharply take them back.
- Butterfly. Fast tightening. There are no stops and unnecessary movements. But you need practice to perform movement. First hang on the horizontal bar, lower your shoulders and bring the shoulder blades together. Then take the shoulders and body forward behind the tournament line. Bend the body into the arc so that the body is in front, and the rest was behind. From this position, go forward and upward, and make your legs straight and pull forward.
- With a detachment from the horizontal bar. Swear a little shoulders and pull yourself sharply. When you are at the top, tear off your hands from the tournament.
- With cotton. First dial a little inertia. To do this, get your shoulders behind the horizontal bar, as in the niceping and stretch up sharply. Also tear your hands and clap your hands.
- With a change of grip. Take the horizontal bar with a reverse grip, gain inertia and stretch sharply. When you are above, change the grip.
Pulling up every day: Results
Many are interested in what results will be if you make pull -ups every day. First of all, of course, the muscles will pull up and in general the view will be better. If you do exercises regularly, the results will be as follows:
Video: How to learn to pull up - 5 simple steps. Pull -ups on the horizontal bar for beginners
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