Exercises on the crossbar: lifting upside down, pulling up. Technique of execution

Working with your own weight is the easiest and most accessible way of training. Moreover, with the proper desire, such pursuits make it possible to achieve an excellent figure and perfect well-being. Today we will analyze the basic exercises on the crossbar, namely: pull-ups and lift with a coup. Despite their simplicity, these exercises are very effective.

Pull-ups

So, let's start with pull-ups. This exercise, on the one hand, is easier than a lifting-upturn, and on the other, is one of the stages of a recovery-upheaval. Therefore, we will begin with it.

Pulling allows the athlete to stretch his back well, and also to tone the muscles of the back and hands. Why bring in a tonus, rather than pump? Because in this exercise a lot of muscle groups are involved, which means that it is difficult to concentrate the load on any of them. For the same reason, the exercise is basic. So to increase muscle mass with the help of pull-ups is difficult, in here to emphasize the relief and increase the strength of working muscles - not a question. You can pull up wherever there is a crossbar: in the gym, on the sports ground, in your own house and even on the tree, there would be a desire.

What muscles work when pulling on the bar

As already mentioned, pull-ups allow you to load the muscles of the back and hands. But what kind of muscle will be loaded more - depends on the grip. The traditional grasp, which physical education teachers usually like, is straight (palms away from oneself), shoulder width apart. In this case, the back muscles as well as the biceps come into work.

Reverse (palm to oneself) grip on the width of the shoulders allows you to give up most of the load to the biceps. It is thanks to this feature that beginners often prefer this variation of pull-ups.

The most difficult option is pulling up a wide grip. Usually in novices this variation causes panic. But a wide grip allows you to work several dorsal muscle groups, namely: the widest, trapezius and paired round muscles. A more complex version of this exercise - pulling a wide grip on the head, loads the same muscles, but gives more emphasis to the broadest muscles.

In addition to the broad and medium, there is another grip - a narrow one. When performing pull-ups with a straight narrow grip, the jagged and the widest (especially the lower part) of the back muscles, and also to some extent the flexors of the arm, are included in the work. The reverse narrow grip gives the same effect as the straight, but it only accentuates the biceps more.

Technique for pull-ups

So, we figured out which muscles work when pulling on the bar. Now it's time to find out how to tighten properly. In principle, this exercise has no technical difficulties and is performed as simply as it looks, but there are some nuances.

The main thing that is worth remembering: if you want more load to get a certain muscle group, then try to make it move the body up. Of course, grip plays a key role in the target muscle groups, but the technique is also important. For example, in a broad grip, to work the back, you need to climb due to the information of the blades. If the athlete pulls himself by the hands, some of the load will go to the biceps.

A few more nuances:

1. That at pull-ups the body did not loosen, just cross your legs at the very beginning of the exercise. Of course, with strong jerks and this does not help, so try to move smoothly. This not only protects your joints, but also allows you to achieve more efficient work of the muscles.

2. At the bottom point, straighten your arms completely so that the muscles stretch well. And in the upper, try to touch the crossbar with the upper part of the chest (the lower part of the neck, if you are tightened by a wide grip on the head).

3. When pulling to work the back (as a rule, it's a straight grip), put your thumb on top, like all the other fingers. Such an insignificant trick will allow a more qualitative stretching of the spinal muscles at the lowest point of the amplitude.

4. In all cases, except pulling by the head, try slightly to bend the back so that on one vertical with the crossbar there was a chest, not a head. In the case of pull-ups, the body must be a straight line, throughout the entire movement. By the way, this variation of pull-ups is considered the most dangerous. So be careful and careful!

5. If you can not pull even once, learn to start pulling on a low crossbar, which allow you to push off from the ground and give the body an impulse. You can also try to do only the passive phase of the exercise, that is, lowering. Rise on the crossbar with a chair and try to go down as slowly as possible. This will help prepare the muscles for more serious stresses.

Rise with a coup

So, figuring out what pullups are and mastering their technique, you can conquer the exercises on the crossbar. The first of them is the upsurge-coup. This is a classic exercise that develops coordination and muscular strength. Among the gymnasts and street-wallwaters, the upsurge is considered to be the simplest manipulation, allowing you to be on the bar. But for ordinary people this exercise often causes a lot of difficulties. Over the years, it deserved the unofficial status of "an indicator of body training". Therefore, it is used as a standard in the army and when entering various power structures.

Targeted Muscular Groups

In addition to the musculature involved in pull-ups, when performing a lift with a coup, there is also such a large muscle group as the abdominal press. It helps to lift and toss your legs.

In addition, similar exercises on the crossbar allow you to develop coordination of movements and learn to fully control your body. In addition, they are very useful for the vestibular apparatus.

Contraindications

As a rule, such exercises are taken by those who have already learned to pull themselves up, knows the characteristics of their body and their own abilities. In novices, the upsurge is likely to fail. Nevertheless, just in case, you should pay some attention to contraindications. So, the main of them:

1. Injuries of joints, namely: elbow, shoulder and wrist.

2. Headache, any head disease and pressure problems.

3. Violated coordination of movements.

Simple pull-ups have only one contraindication - problems with joints. A recovery with a coup is not so much strength training, as a gymnastic element, and this is a completely different level of risk.

Those who are not able to pull at least five times, do not try to upsurge the coup. Such an athlete can simply not hold onto the crossbar and fall. Of course, you can protect yourself with safety straps, but it's useless if you do not know how to pull yourself up. Pulling up in this case is an alphabet, without mastering which you can not start making words.

Technique of execution

Before you break into a recovery with a coup, you need to learn not only to pull yourself up, but also to lift straight legs, and the higher, the better. If you manage to do both that and the other element more than 5-10 times, then you have sufficient physical strength for the upsurge-upturn.

So, let's analyze the technique in parts:

1. First you need to take the bar and hang. Vis on the crossbar should not be very long, as even he takes a lot of energy. Hvat can be different, but the classic is a straight, wide or straight middle. Since in this case, pumping the back is not the main task, the thumb comes from the other side relative to the other fingers (the so-called fork). This grip is more advisable from the point of view of security.

2. Now you need to simultaneously pull up and raise your legs above the level of the horizontal bar, trying to throw them through it. The inertia of the body is enough for the legs to cross over the crossbar. At the moment when the mass of legs outweighs, and they pull the body down, a coup takes place.

3. At the final point, the athlete takes a position close to the vertical, and the crossbar is at the belt level. This position is called the emphasis on the crossbar.

Variations

Experienced athletes divide the exercise into two phases. First they make a climb on the crossbar, and then raise their legs, or vice versa - they raise their legs, and then pull themselves up and turn around. This performance looks more impressive, but it is only available after long training. It is much easier to perform two phases simultaneously.

There is also a lightweight technique of execution, the difference in which lies in the preliminary swing to increase the inertia force. This technique is considered incorrect, so it is better to immediately abandon it.

Another complicated version is called "nine", or "feather". The bottom line is that the athlete should not simply twist through the horizontal bar, but do it without touching his belly. It turns out that the hands - this is the only part of the body, which in this case is in contact with the bar. This exercise is much more difficult than the classical version, so before you begin, you need to work out a simple lift with a coup.

Stretching

Perhaps it sounds strange, but for a correct and beautiful rise with a coup you need to work on the stretching. It's about hamstrings, which, if stretched enough, will not allow you to lift even legs. They will involuntarily bend. This not only cuts the eye, but also prevents us from getting the proper impetus for a coup. Try, standing on the floor, reach with the palms to the floor with straight legs and back. If it does not work out, pay attention to the stretching.

Exercise on the crossbar

Now that you know how to do the upsurge, we'll talk a little about drawing up a training program. There are different training methods, which are made depending on the purpose of the athlete. Lift-ups in training are rarely used. As already mentioned, it is more an indicator of strength and coordination than a way of training. So the upsurge is done either before surrendering the standards, or for a change. But pulling up and lifting the legs on the press - the standard exercises that are universally performed. For example, consider one of the typical training programs on the bar.

Monday:

1. Pulling up a wide grip.

2. Pulling the middle grip (palm away from yourself).

3. Lifting the legs in the vise.

Tuesday:

1. Pulling a wide grip on the head.

2. Pulling the middle grip (palm to yourself).

3. Lifting the legs in the vise.

Wednesday is a day off, Thursday repeats Monday, and Friday repeats Tuesday. Saturday and Sunday - rest. You need to pull up a couple of times less than your maximum and in 4 approaches. The same with the lifts of the feet, only you can start with two approaches.

When this program on the crossbar is given easily, you can add to it a lift-up. It is better to do the exercise at the beginning of the workout, when the hands are full of energy. Then the risk of a breakdown is minimal.

Conclusion

Today we found out what the simplest exercises on the crossbar are. As you might have noticed, even pull-ups and ups and downs known to everyone since childhood have many nuances and subtleties. Nevertheless, it is not difficult to master the technique of these exercises. Carrying out them, you can keep your body toned and feel like a healthy person. Therefore, every self-respecting man should at least occasionally engage in the crossbar.