The pull-up scheme on the bar is simple and effective

Since childhood we have a horizontal bar. No physical education class could do without it. Why is this sport projectile so popular? And how much training on the bar can be useful? In fact, the benefits are obvious. Pulling up and even a simple hovering on this projectile straightens the spine. Classes on the bar include exercises that perfectly train a variety of muscle groups. Systematic pull-ups will help to develop an athletic figure. The pull-up scheme on the bar forces all the muscles of the chest, shoulders, arms and back to work. Of course, it will not happen immediately. Patience, dedication, strong motivation and regular training are necessary. Before you start the session, do a warm-up of the joints, but do not stretch them too much. To get a healthy and beautiful figure, there are several types of work on the crossbar. The school scheme of pull-ups on the bar means a narrow grip, which concentrates effort on bending elbows. This technique is well developed biceps, works the muscles of the back, makes the forearms and posterior deltoid muscles more prominent.

A little about the technique of pulling up a narrow grip

In the initial position, you must hang on the crossbar. Hands should be turned with palms to themselves. The distance between them should be approximately equal to 25-30 cm. The scheme of pull-ups on a horizontal bar means a movement of the body upwards. The chin should be above the crossbar. During the exercise, you will feel a strong tension in the biceps and wide back muscles. Having reached the peak point, do not rush to go down. Hold in the top position! And only then slowly go down, taking the starting point. Then, trying not to rest, perform the necessary number of repetitions. Fitness trainers note that this method of tightening is the most difficult, but at the same time very useful.

Scheme pullings on the bar wide grip

Very rarely in the gym there are athletes who correctly pull up a wide grip. Here you need the right technique. This exercise is no less effective than the previous one. It comprehensively develops the muscles of the hands, makes the muscles of the back and trapezium work well. The pull-up scheme on the crossbar in this way implies the girth of the crossbar (necessarily) with the palms of oneself. Brushes should be placed at a distance wider than the shoulders (the farther away, the better). Begin lifting the body upward, seeking to touch the crossbar with the breast. At the peak point, hold for a second, and then slowly return to the starting point. At first you will be very hard to reach the breast. Therefore, if it does not work out, try to stretch upwards as much as possible. If you are no longer a beginner in this type of pull-up, complicate your task by hanging a weighting agent in the form of a weight or pancake to your feet.

Pulling up the head

This way of training the back muscles on the bar is very popular, but at the same time, traumatic. So be very careful. And now about the technique. Hvat is the same as in the previous exercise. When pulling up, try not to cave in the back. Keep your legs straight, in line with your body. The right technique assumes that the elbows will be pointing down (not backwards). If you do not have particularly developed shoulder joints, pulling up on the bar in this way (if not performed correctly) can cause significant injuries. Be careful! After training, it is recommended to stretch the muscles that worked on the crossbar. Different ways of pulling up will add variety to the monotonous system of training. As we already mentioned, regular exercises on the bar allow you to tone up the muscles of the back, trapezium and make the chest and biceps more prominent. To achieve a more pronounced result, include bars on the crossbar . Exercises on the bar and bars will help you achieve a truly sporty and sculpted body.