Sports and FitnessAthletics

Lifting with weights: basic recommendations

Pulling up is one of the great exercises. It allows you to develop the muscles of the hands, back, chest and even the press. But athletes, who are tightened daily, eventually become aware that such exercises lose their relevance. Muscle tissues no longer increase, and pull-ups are very easy to perform. It is no wonder, after all the body has already got used to weight of own body. And this load no longer provides muscle growth. In these cases, athletes are recommended tightening with burdening. What do these exercises do and how do they perform?

What do pullups provide?

It is quite simple exercise, which is often pampered by boys in yards, is extremely effective. At the same time pulling does not require complicated equipment. The only thing you need is a simple bar or crossbar. But at the same time the exercise contributes to the improvement of many qualities of the athlete and has a tremendous potential.

Trainers argue that pull-ups provide:

  • Increased endurance;
  • Strengthening of the osseous system;
  • The growth of mass and strength;
  • Muscle relief;
  • Improvement of heart function;
  • Increased grip strength;
  • Improving the physical form of a person.

What kind of muscles are worked out by an athlete performing pull-ups with weights?

The benefits of this exercise will affect the following groups:

  • Shoulders (triceps, biceps, posterior delta, humerus) and forearm;
  • Back muscles (rhomboid, wide, round, trapezoid);
  • Abdominal tissue;
  • Chest muscles (small and large);
  • Jagged front muscles.

As you can see, almost all the basic muscular tissues of the back and shoulders are pumped.

Lifting with burdening: little theory

This exercise is not suitable for all people. Categorically contraindicated tightening with burdening individuals who have problems with the spine. In addition, it should be noted that such an exercise several times increases the risk of injuries and strains. This is why you should take extra care when using extra load.

What can be used as an encumbrance? Experts recommend several excellent options:

  1. The usual backpack. This is the most elementary method of achieving additional weight. It is not designed for heavy load. But a couple of pancakes will survive. At the initial stage this is quite enough.
  2. Waistcoat weighting. This remarkable device has become quite popular recently. Therefore, it will not be difficult to acquire it. The main advantage of a waistcoat is the ability to vary loads in a wide range.
  3. Weight-lifting belt for pull-ups with weights. It is easy enough to attach the load to such an attachment. It is equipped with special chains, which fix the weight from 1 to 50 kg. However, do not forget that you should start with minimal loads, gradually increasing them. That the attached pancakes did not interfere, they can be clamped between the legs.

Important rules

Pulling on a bar with weights provides additional load on the spinal column. That is why it is important to properly perform such exercises. Otherwise, serious injury may result.

Professionals recommend strictly adhere to such recommendations:

  1. Many athletes with a normal pull up bounce to the crossbar. If you work with a weighting agent, such actions are strictly prohibited. Bouncing with extra weight, you will provoke the strongest spinal sprain. Very carefully, get to the crossbar (for example, using a Swedish wall, simulator or bench).
  2. Rise and fall very smoothly and slowly. Your movements should completely exclude jerking, swinging the body. Stretch out extremely slowly. Then also smoothly drop down. Approximately descent should take 4-5 seconds. At the bottom, be sure to stay and relax as much as possible. Only after waiting, when the fluctuations of the cargo completely subsided, you can begin pulling.
  3. After completing the exercise, do not jump off the crossbar. Go down from the horizontal bar in the same way that you got to it. And do not ignore this rule in any case. After all, during the exercise your spine stretched out. Therefore, sharp movements can lead not only to a pinched nerve, hernia, but also to provoke more serious injuries.

When to include in training pull-ups

Initially, admit that such an exercise is suitable only for experienced athletes. Therefore, if you belong to the category of beginners, then the best fit for you pulling a wide grip.

If you are a representative of professional athletes, then it is obvious that the question arises as to when it is best to apply this exercise. Lifting with burdening refers to the basic classical occupations. That's why this exercise is best done at the beginning of the workout.

The program of pull-ups for muscle growth

Trainers recommend thinking about extra weight when you are able to perform 15 pull-ups in one approach. Choose for yourself such a load, so you can pull up no more than 12 times. After that, slightly increase the weighting. Now the load should allow you to perform 10 pull-ups. At this pace, continue on.

Thus, your weight-lifting program should look like this:

  • 1 approach - no more than 12 pull-ups;
  • 2-10 times;
  • 3-8 pull-ups;
  • 4-6 times.


Normal pull-ups perfectly train the body. They contribute to an increase in strength. Lifting with burdening will also provide an increase in weight. But if you decide to resort to such exercises, do not forget about the need to follow the rules described above. Take care not only about the beauty of the body, but also about your health.

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