Pull-ups with a narrow grip on the bar are one of the most effective and easily accessible exercises for developing the muscles of the shoulder girdle and arms. In order to practice on the horizontal bar no need to go to the gym.
You can install a crossbar at home or visit the sports ground, which can be found in almost any yard.
What muscles are working?
As one of the best basic exercises, the close-arm pull-ups target the following muscles:
- (biceps);
- shoulder muscles;
- the lower part of the broadest.
Unlike, in which the back muscles are involved much more fully, as well as the deltas of the shoulders.
For a beginner turnstile, its own body weight is quite enough to achieve visible results. Professional athletes use additional weight in the form of weights suspended from a special belt, or weight vests.
Important! In no case do not start a workout without warming up and warming up well! .Pull-ups with a narrow reverse grip
The the reception will appeal to both experienced turnstiles and beginners. The basic basic movement with its own weight, on a par with. No wonder this option is called pulling up on the biceps. It is he who is involved to a greater extent, as well as the lower one. Exercise is safe for both joints and ligaments.
Pulling up with a narrow reverse grip is performed as follows:
- Grasp the crossbar so that the distance between the hands is approximately 10 - 20 centimeters;
- Hang on the horizontal bar with your legs straight, while your arms are in a half-bent state (starting position);
- By contracting the muscles of the back and biceps muscles, pull yourself up, while the chin should be above the crossbar (upper position);
- In the upper position, it is necessary to fix the body for about one second;
- Slowly lower yourself to the starting position, keeping your elbows fully extended.
- When performing each exercise, you must observe proper breathing. When lifting the body up, you need to exhale, and when lowering, inhale.
Pull-ups with a narrow reverse grip are much easier to perform than any other. This is due to the anatomical structure of the human musculature.
Straight grip
This exercise is a classic of the genre. Pulling up on the horizontal bar with a narrow direct grip helps to pump the brachialis and the latissimus dorsi.
Technique:
- Grab the bar with a narrow straight grip so that the fingers are away from you (the distance between the hands is the same as with the reverse grip 10 - 20 centimeters);
- Pull yourself up by straining the latissimus dorsi muscles;
- In the upper position, pulling up to the chest, you should reach the level of the upper part of it;
- The position of the elbows during the exercise should not change;
- Having reached the top position, linger for one second and inhale;
- Slowly lower yourself down until your arms are fully extended at the elbow joint;
Performing pull-ups with a narrow direct grip, it is necessary to use the back muscles. Hands should not be overstretched. Unlike other types of grip, the narrow straight is the most difficult. With this pull-up, the shoulder muscles, the lower part of the latissimus dorsi, and also partially dentate muscles (located between the back and chest and looking like two parallel strips) are loaded.
Note! During the exercise, stretch as high as possible. This simple technique will enhance the effect of training on the horizontal bar.Determining your fitness level
Before you start training, you need to determine your maximum level of pull-ups. To do this, you need to pull up the maximum number of times in one approach.
If you pulled yourself up on the horizontal bar 1-2 times, then in the first two weeks you need to use a bench. Stand on the bench, holding the horizontal bar and fixing the body at the top point, touch the crossbar with your chin. Perform the lowering slowly, feel how each muscle tenses. Do 3 sets of 5 reps at this pace. The lowering time should be 5 - 10 seconds.
Those who can pull up more than two times should do more sets but fewer reps. Rest between repetitions should be no more than two minutes.
If you belong to those categories of people who can pull themselves up 5-10 times, then you have enough strength, but you need to develop endurance. With each approach, you need to perform the maximum number of repetitions, for 3-4 approaches. In any case, do not immediately try to squeeze the maximum out of yourself. The load should be increased gradually.
Highest level. This category includes those who can pull themselves up on the crossbar in one approach 10 or more times. If you show such a high result on the horizontal bar, then you are strong enough and trained. Therefore, to achieve better results, it is recommended to use additional weight. Such weight will reduce the number of repetitions and add power load.
When performing pull-ups on the horizontal bar, a number of rules and requirements must be observed:
- Need to stretch properly, before starting any sports training, to warm up the muscles and avoid further injuries in the form of sprains. The duration of the warm-up should be approximately 5-10 minutes. This is enough to disperse the blood through the vessels and prevent injury. To warm up, you can take a short jog, while waving your arms, rotating movements with your hands, elbow and shoulder joints.
- Grasping the crossbar, the grip should be comfortable and strong. For better fixation and avoiding slipping of the hands on the horizontal bar, it is recommended to use special gloves. You can also use regular construction gloves, which can be purchased at any hardware store.
- Be sure to use gloves, if you decide to seriously engage in the horizontal bar, then corns cannot be avoided. Therefore, gloves will only benefit and prevent pain as a result of blisters.
- Stick to a moderate pace, each workout should take place at a moderate pace. You can't overdo it. If during the exercises you feel weak and unwell, then the exercises on the horizontal bar should be stopped immediately.
- Individual approach. Each organism is individual in its own way. Therefore, for some, classes on the horizontal bar may seem easy, strength and energy will be enough in abundance, but for someone it’s the other way around. But if you are new to this business, then you need to approach the matter with caution. No need to tear the muscles, as this will not lead to anything good.
If you want to always keep your body in shape and be full of strength and energy, pulling up on the horizontal bar is a universal exercise. Also don't forget to eat right and lead a healthy lifestyle. All this together will give a good result. Your body will always be in perfect shape, and you will gain confidence in the future.