Today we'll show you how to learn a pull-up if you do a “full zero” in this case. Recommendations are suitable for both girls and men.
Before you perform pull-UPS you need to find out what options exercises and what muscles it involves. First, review the types of grip.
If you perform the close grip pullups or wide, try to touch the crossbar with his chest.
If tightened, reverse grip, then pull back the shoulders, and the blades are reduced together.
Pull-UPS are contraindicated people who have problems with joints and bones, stretching muscles and ligaments. Exercise is dangerous in scoliosis and other diseases of the spine, for example, protrusion of the hernia. Also at risk are people with low back pain. However, it should be noted that pull-UPS are beneficial to the spine, make it healthier and more resilient.
the Concept of “from scratch” each interprets in his own way. Someone under a zero implies a minimum of 5 pull-UPS, and anyone failing to do them. If you belong to the second type of people, the first is to resort to negative variant of the exercise.
Using a chair, take on the bar this situation as if you are already caught up, that is, bend your arms at the elbow, keep the chin on the crossbar. The SAG in this position for thirty seconds, then slowly lower. Repeat this exercise ten times. Over time, try to catch up complete.
This technique will allow you to quickly learn to catch up on the bar as boyfriend and girlfriend at home.
If you are after some period, still at a loss to do at least 1-2 pull-UPS, then ask a friend to help you. Or use the eraser.
the Most common causes.
When the pull is not possible, should resort to another method of strengthening the back muscles with specific exercises.The most effective is presented below.
For one workout do only a few exercises by 10 times in 2-3 sets. Do not try to accomplish everything, especially if the body is not prepared.
Many have noticed that the reverse grip fails more times to catch up. And it's not back as some would think, but in the hands. For pull-UPS is also in muscle brachioradialis that most people have not developed. It is presented below.
in Order to train, regularly perform the following exercise.
At some gyms you can find an interesting simulator that helps to raise the body. He is represented in the attached video. It is worth noting the fact that some people are so used to it that I can't catch up independently even ten times. A good example is presented, again, in the video.