How can I tighten up more?

Virtually every power program includesyourself exercise on the bar. To pump your hands and back, you need the right approach to work with the projectile. Moreover, athletes often face problems when pulling. How to pull up more on the horizontal bar - we'll tell you in this article.

5 Ways to Improve Your Results

Partial repetition

The usual pull-up is replaced by partialrepetitions at the end of the approach, when the forces are at their limit. However, this approach has a beneficial effect on the formation of muscles. Therefore, pulling up to the middle of the amplitude is not only at the end of the exercise.

That is, you can start training with partial repetitions. So you will warm up the muscles and exclude the possibility of injuries.

1. Hang on the projectile, hands on the width of the shoulders.
2. Move the scapula and stretch the thoracic area.
3. Pull the centimeters by ten and slightly povisite in this position.
4. Repeat the exercise ten times, making two or three approaches.

Negative repetition

This technique allows you to increase the effectiveness of strength training. In addition, it is used if there was a long break between classes.

The essence of the principle is the emphasis on lowering the body. The process of pulling is done with the help of another person or an adaptation (chair, box).

1. Pull the body with the chin out of the crossbar.
2. Then, for a long time, lower your body down, straining your arm and back muscles.
3. Make 10 repetitions (the duration of the descent is at least 10 seconds). Strive to have a negative phase last about half a minute.

Staircase pulling principle

This technique consists in a gradual increase in the number of repetitions in the approach. Thanks to this scheme, stamina is increased and indicators are improved.

1. Hang on the projectile, hands on the width of the shoulders.
2. Move the scapula and stretch the thoracic area.
3. Bend your knees slightly.
4. Stretch at the expense of the muscles of the arms and back.
5. Go back to the starting position.
6. Do two repetitions and rest a quarter of a minute.
7. Then do three repetitions and rest again.
8. Increase the number of repetitions to five, again giving time to rest.
9. Now try to tighten ten times.

With a staircase approach, it is important not to increase the rest time.

Full stop

This technique involves fading for a couple of seconds at the bottom of each repetition. Due to small pauses, the recovery of forces after the approach is faster.

1. Hang on the projectile, hands on the width of the shoulders.
2. Move the scapula and stretch the thoracic area.
3. Bend your knees slightly.
4. Stretch at the expense of the muscles of the arms and back.
5. Go back to the starting position and hang two seconds before the new repeat.

Isometric Delays

The essence of these delays is the contraction of the muscles for a longer period. In addition, this technique will help to cope with difficulties during the pull-up.

In order not to overstrain the muscles, this technique alternates with negative repetitions.

1. Pull the body with the chin out of the crossbar (pull yourself up without your own efforts).
2. Fix the body in this position for 5-10 seconds.
3. Then, for a long time, lower your body down, straining your arm and back muscles.

Types of pull-ups and muscle training

When pulling up, the muscles of the back, hands and chest work. For more information about muscle groups, see What muscles work when pulling.

The development of a particular muscle group depends on the type of pull-up.

• Direct grip - the back works, the shoulder muscles;
• A narrow straight grip - the shoulder muscles and the muscles of the hands;
• The average back grip is the widest back muscles (wings);
• A wide grip behind the head is the muscles of the back and neck;
• Wide grip to the chest - wings.

Before working with the projectile it is important to perform a warm-up for warming up the muscles.

During the exercise, do not forget to breathe properly (exhaling is done on the load, breathing in on return to the starting position). With the breathing technique can be found in the article How to breathe correctly.

Read the article How to pump your back at home | Pulling up.