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Pull-ups are an exercise that allows you to strengthen your back or shoulder muscles – it all depends on the width and type of grip. Pull-ups on a bar with an overgrip will strengthen the back muscles, especially the back muscles, while pull-ups with a pull-up will strengthen the arm muscles – especially the biceps. Pulling up exercises on a bar will generally strengthen the body, improve its endurance and have a beneficial effect on muscle development.
What are the effects of chin-ups?
Pull-ups on the stick is a very simple exercise, for which you need a bar suspended at the right height and your own body. However, due to a sedentary lifestyle, many people find it difficult to carry it out.
Pull-ups on the stick is a great way to stay fit and develop the muscles that support your spine, arms, chest and abdomen. By pulling up on the bar mainly the upper back muscles are exercised. If we perform this exercise with a wide spread of the hands, the latissimus back muscle works the most. This causes the upper back to widen. If you want to evenly strengthen and develop the back muscles, you should change the width of your hands.
Pull-ups on the stick it also gives good results when it comes to strengthening and training the arm muscles, especially the biceps. For this reason, this exercise is eagerly performed by men who want to improve their condition and figure. In order to exercise the arm muscles by pull-ups on the stick should be grabbed rod underfoot, that is, the fingers of the hand on stick should be directed towards the exercising person. This kind pull-ups on the stick causes the very rapid development of biceps muscles. It also significantly strengthens their strength.
Pull-ups on the stick it also strengthens the chest muscles – especially when exercising with a hold.
How to optimally train pull-ups?
Pull-ups on the stick the best results when it comes to building and developing muscle mass are achieved when training is carried out two or three times a week for 12 or more repetitions. Less intense training is, for example, exercise pull ups on the bar once a week for 2-4 repetitions. The strength of the back and shoulder muscles is then strengthened, but there is no visible broadening of the shoulders and biceps. This kind of exercise with pulling up on the bar They often choose women who want to improve the overall fitness and endurance of the body, but who do not care about building an athletic figure. You can also practice pull-ups on the stick twice a week for 8 repetitions – the muscles will then be expanded, but will not have a distinct shape.
A very important thing when exercising pull ups on the bar is that it takes longer to lower the torso than his pull-ups. In the process of extending the arms at the elbows, the muscles of the back and shoulders do the most work; this is how muscle mass grows.
Be careful with pull-ups
Recently, exercises with for podciągani on rubbers or weight-relief machines. Unfortunately, that’s the kind podcigania it is not safe – it can lead to injury, and the correct body posture is not maintained.