The task under the force is not all - pull-up on one hand.

Many of us remember the lessons of physical education in school. The girls had to learn the skipping rope, well, the boys show the class on the bar. Yes, pull-ups. For someone it was a holiday, for some it's a shame. It all depends on physical fitness. Children actively involved in sports include in their program pull-ups on the crossbar. This power exercise develops well the back and the biceps arm muscle. It all depends on the grip. Consider common types of pull-ups.

The habitual grip commonly accentuates the load on the flexors of the forearm. The back muscles are active . Many athletes take the crossbar with a wide grip and pull up to the chest. Thus, the top of the wings, the trapezius muscles , are being studied . Pulling yourself wide to your chest, you will make your body wider. Carrying out a similar exercise just behind the head, the middle part of the wings is perfectly pumped. With the help of a reverse grip swing the bicep directly. Do you want to make your shoulders wider? Narrow grasp just develops jagged muscles. Systematically training, sooner or later the athlete will do 20 or more pull-ups in one approach. Having reached such heights, you can try to do pull-up on one hand.

Not every athlete can make at least one chin lift, to the crossbar using only one upper limb. If you pull up 20-25 times, you should start training, with which you can increase your absolute strength. In this exercise, the technique fades into the background. The main factor that will allow you to pull up on one hand is the strength of the muscles. For this it is necessary to work with weights. That is, pull up on both hands with extra weight. Do not forget about the strength of the grip. Exercise the brush with a conventional expander. Plus, you can throw a towel over the crossbar and pull yourself up, holding on to it. Such an easy way will greatly increase the strength of your grasp.

In any case, the technique of pull-up should be followed. During the exercise, the second hand is best kept closer to the body. It should fit against your chest. In this way it will be easier for you to control the descent. Powerful back muscles are involved. Often beginning athletes, pulling on one hand, lose their balance. To avoid such an unpleasant defect, you need to keep the working hand closer to the body, and press the second limb close to the body. During the first pull-up on one hand, you will notice your weaknesses. Believe on your word, such will.

Consider a few exercises that will eliminate all gaps. Take a couple of meters of strong rope. Fit one end of the weight of 11 kilograms and throw over the crossbar. With your hand, grasp the bar and the second for the rope. Thus, you will learn to control the free hand in the process of pulling. All workload will lie on the working upper limb. It happens that a person has been working on horizontal bars for several years, but there are no results. If you are hard at pulling up on one hand, try to help yourself with the fingers of the second limb. First use four, then three, two and one fingers. Gradually you will gain the necessary power. Many help the so-called negative pull-ups. This exercise works well for the forearms and chest muscles.

From the above material it follows that pulling on one hand is the lot of people who are strong in body and spirit. The main goal is to go to the task. However, excessive training will lead to exhaustion of the body. Do 3-4 days a week. This will be quite enough.