5 RECEPTION FOR PROGRESS

Pullups in workouts - it's like vegetables in the diet. We all know that we should consume a considerable amount of fresh vegetables, but who of us actually follow this advice? The same goes for pull-ups .

This exercise should be included in any training program , and it does not matter , you are aiming to build up strength and muscle mass. And by the way , is one of the best tests to determine the state of your physical fitness. Pull-ups are the basis of the general physical development. They will add volume to your latissimus dorsi , rhomboids, biceps , as well as forearms .

Sadly , but lately pullups paid very little attention to the physical education classes , simply because not many students are able to make them . And it is doubtful that in the future we will have a strong generation of people able to catch up with no problems.

This disorder , but because it is time to arrange a meeting with your chest crossbar !

Assume that the majority of young people who read this article can catch up with 7-8 times its own weight . If you and is not capable, but trained for a few years , you should seriously reconsider the approach to training , nutrition , or both to the fact and to the other! But even if you can pull yourself 20 times , we are confident that in this article you will find something of interest and apply in practice.

Next we will talk about 5 tricks that help you get more benefit from doing pull-ups .

Isometric hold on the bar

We consider this method first because it serves as the basis for further progress in the pull-ups .

Be pulled to the chest was at the crossbar and hold this position for the maximum time . It is unlikely you will be able to hold more than 1 minute . The shoulder blades should be reduced as much as possible , and chest leaning forward .

After a few seconds you will feel that the muscles of the upper back off. It is these muscles that should be used at each repetition when performing pull-ups . Despite the burning, muscle strain them even stronger! Do not allow yourself to relax.

Isometric hold on the bar are good that if done correctly , they are working muscles is necessary for pull-ups . If you are not strong enough reducing shovels and try to translate the load on hands , then permanently fixed in such a situation you do not succeed .

Recommend this exercise direct grip , so the load on your back muscles will be maximum. In the reverse -grip in more jobs will be involved biceps.

Try to hold out for 30 to 45 seconds. When you reach 45 seconds , you can attach itself to an additional encumbrance .
hands-free

This option runs virtually hands-free . You will need special belts (see video ) .

Take the same starting position . Hands while locked in the belts, and the legs pointing down . Also, they can cross to avoid rocking .
Belts must be worn deeper, ie almost up to his armpits . Breasts do not forget to keep the " wheel ."
Perform pulling as high as possible, and secure in this position for a second or two .
You will experience a similar feeling with the first intake in the upper back . Body position should be the same : chest forward , elbows pointing down . Now scroll down slowly as you can , but watch out to not slipped out of the hands of the belts.

Amplitude of movement will be noticeably shorter than usual pull-ups , but it does not mean that exercise is not working. Besides, we do not offer to give up forever classic pullups .
This exercise can serve as a training tool by the way what muscles must work in pull-ups .
Try pulling in the style of " hands-free " before the main part of the workout - it will help you stretch your target muscles .

And by the way , this option will be useful pull-up people with injuries to fingers , hands or wrists. You can train your back during the recovery period .
half repetition

Pull-up is a great option for those who can not feel the work lat . Many from school used to be tightened by sheer force of hands. From the standpoint of bodybuilding is wrong.

Perform standard tightening . Lower the body down is not full, but only half. The forehead should be on a par with the bar. Without delay be pulled again . This is one repetition .
Recommend doing 3-4 sets of 6-8 reps . If it turns out more , use an encumbrance .

This kind of pull-up helps to ensure that each repetition is monitored and engaged the target muscles . It turns out almost double, compared to the standard training load . Just a great opportunity to strengthen the upper back and shoulder blades.

" One and a half repetition " can be used during your usual workouts. Remember that you should perform this exercise in the amount of 2/3 of the number of repetitions that you are used to perform. Ie usually if you can do 12 pull-ups normal , in this case, you can hardly do more than 8 .

Once you feel that 6-8 repetitions are easily add on extra weight.
Explosive pull with bundles

Let's look at the form of pull-ups that will help you become stronger. The easiest option - a pull with the extra weight . However, most athletes in this case quickly reached a plateau at which further progress will not. In this case, we recommend using rubber bands . As the tension load increases . When you pass the sticking point and already could relax , we have laid out more contrary .

Attach one end of the wiring ( one , or more , depending on your level of training ) to heavy dumbbells, located on the floor directly under the bar.
Attach the other end to your belt while it on your waist . Tourniquet should be pretty tight at the top, but not overdo it with the tension necessary.
Perform pull as usual, but try to start moving as sharply as possible . You must "shoot" to the horizontal bar and slowly return to starting position. Speed ??- the main point in this case .

Make 6 sets of 3 reps 1 times a week , combining with the usual workouts.

Vis with additional weights

Pull-ups on the bar - 5 receptions for progressaPodberite such weight , which can hung for 45-60 seconds. This will help increase the strength of grip and statically load the back muscles.

It is important to note that this is not just a passive hovering as if you tied hands. Need minimal ( a few centimeters ) to catch up due to the lat and keep the body in this position. Straight grip fits in this case it is best , because the load on the reverse translates biceps and shoulders .

Use this exercise once at the end of your standard workout, but not on the day when you work off more tricks , which we mentioned above . To get started suitable light weight, but soon you will be able to learn so much weight , which picked up on the earlier you never dreamed of . When this happens , the power grip will be much higher and pull even with the imposing additional burden will run you more confident.