Why pull up on the bar is useful?

One of the most important exercises for the muscles of the back is pulling on the bar. It is this simple exercise that involves a large number of muscles and promotes a person's growth. All you need is a bar. This "simulator" can be found in every yard or on a sports ground, and also to install houses. Significantly increase the weight with will not succeed, but to strengthen the muscles and get a beautiful body relief you can. Pulling on the bar can completely replace training in the gym, and also contributes to saving money and time

Start pulling on the bar is necessary from the first training. To do this, you need to do a little workout, but do not stretch. It is better to include stretch marks on the final part of the exercises, as they relax the muscles of the body and the nervous system.

Pulling should be done at least 4 to 6 approaches in each workout. And the number of exercises is the maximum possible. The first approach can be done with the usual grip. To increase the load on the dorsal muscles, grip should be done wider than the shoulders. While doing the exercise, pay attention to the coordination of movements, do not jerk on the horizontal bar, pull slowly and slowly to make the exercise more effective. With proper pulling on the bar, a technique of movements is developed, which promotes rapid muscle growth. After each approach, pause for up to 3 minutes. Do not forget about the correct breathing, dipping, breathing in, and pulling up - exhalation.

Types of pull-up:

1. Grab his palms from below on the width of his shoulders.

This type of pull-up is considered the most popular among all amateurs and masters of sports. Many believe that only biceps swing thanks to this exercise, but this is far from the case. When performing such exercises, the muscles of the chest and back are active.

2. Pulling up a narrow grip.

When performing exercises with a narrow grip, the lower part of the back muscles in the waist region and pectoral muscles actively swings .

3. Pulling the head with a wide grip.

When performing this exercise, the muscles of the back are involved, and also they are stretched in breadth.

4. Lifting to the chest with a wide grip.

In this exercise, the wide muscles of the back, arms and chest actively work.

Strength exercises on a horizontal bar

Such exercises are an excellent way to relieve tension after a tiring working day, contribute to strengthening the muscles of the shoulder girdle, back and hands. Performing strength exercises on the bar can be done at home, if you have a bar.

All the exercises on the crossbar are divided into ordinary ones - the arms are located directly from you, the reverse ones - the hands are placed in the palms of your hands, and the cross ones - one hand is palm to you, and the other - on the contrary.

For active muscle growth, use the following strength exercises:

1. For 5 minutes, hang on the horizontal bar, keeping the shoulders at the level of the crossbar.

2. Pull up and try to hang on one hand, so that the chin is above the bar.

3. After hanging, raise your legs as far as possible. This exercise well pumps the muscles of the press.

Outlets on a horizontal bar

Stretching on the bar and strength exercises must necessarily be supported by various outlets. This is done in order to train all the muscles of the body. There are such types of exits as an exit on one hand, an exit on 2 hands, a vault, a lift with a coup, an exit from behind and an exit on one hand. Each of these exercises includes the muscles of the press, back and hands. Depending on the grip of the hand, some outputs are made easier, others are more difficult.

Stretching on a horizontal bar is a force in the muscles, a relief figure and a healthy lifestyle. It perfectly develops and stretches the biceps and forearm muscles, and also strengthens the wrist. The biceps develops in width, gradually tying the shapes of the ball when the arm is bent.