Pulling up on the bar affects muscle development and improves endurance. The main purpose of this type of exercise is to strengthen the muscles of the arms and upper back. It is worth remembering that the effects of pull-ups on the bar are also related to the choice of the technique we use when performing the exercises.
Pull-up techniques
It would seem that pulling up on the bar is a simple exercise. However, when we delve into the subject, it turns out that there are many techniques with different effects. Nachwyt is the starting position classic chin-ups. It consists in grabbing wider than the shoulder width of the exercising person. Another technique is chin-up. This option is a simplified version, because the biceps muscles of the arms are involved in the work.
The next way is Grip pull-ups neutralwhich is intermediate between overgrip and undergrip. This exercise is a bit more difficult than the previous one, and the muscle involvement is centered. Another way is alternating grip pull-ups. The practitioner applies double shot, i.e. with one hand he holds the bar with the grip and with the other with the grip. We should remember to perform the same number of sets in a given hand pose.
Another technique is pull-ups with a narrow grip. We can do them both with a trick and a catch. However, it is worth paying attention to such a grip, because when doing the exercise, we may feel discomfort in the wrists. The last and one of the more difficult techniques is One-handed pull-ups. This exercise is intended for people with advanced skills. It consists in grasping the bar with one hand, while the other is placed on the chest or hanging freely. There are also some rulesto keep in mind when podcigania:
- While performing the exercises, the head should extend the line of the body and the eyes should look slightly upwards.
- Before you start, your shoulder blades must be tightened to engage your upper back more.
- While pulling up, we raise our torso smoothly and our chin should be above the bar.
- In the top position, the body should be close to the bar with the elbows pointing to the side and down.
- It is important that the upward movement is driven by the work of the back muscles and not by the swing of the legs.
- Before we start lowering, we should tighten our back muscles for about 1-2 seconds. The lowering movement should be slightly slower than the first phase.
- Remember not to overstretch your elbows or to relax your shoulder blades when you are in the starting position.
What are the effects of chin-ups?
The effects of chin-ups on the bar are visible in different parts of our body. One of them is strengthening the arm muscles. The technique influences the result of the exercises and the development of this part of the body. People who want to work on their biceps should pull up with a chin with a narrow span of your hands. Another part of our body is the back, especially the upper part. It gives the best results pull-ups with a hand grip with a wide range of hands on the stick. This technique is also suitable for men who want to achieve a V-shaped silhouette. During exercise exercises on the horizontal bar the muscles in the chest are also involved. People who want to involve this part of the body as much as possible should use a trick.