How to learn to pull yourself together?
Pulling on the bar is one of the most effective( and available!) Exercises for the formation of a sports figure, a broad back, developed shoulders, powerful biceps and strong wrists. However, unfortunately, it is the pullings that are hardest given to beginning athletes.
There are many methods of teaching the technique of this exercise from scratch - from using rubber harnesses and pull-ups with incomplete amplitude, ending with the help of a partner. But in order to learn to pull yourself up, you first need to start feeling the muscles of your back.
Correct pull-ups for a beginner
When training pull-ups on a horizontal bar, a beginner is faced with the problem of not understanding which muscles should be involved in pulling work and does not feel the back muscles work. As a result, a habit is formed due to the muscles of the hands to "pull" the body upwards.
An exercise where it is easiest for beginners to learn to "feel" their back is the thrust of the upper sitting block - in fact, the pull-up analogue performed on the simulator. Moderate working weight, slow speed and attention to technology will quickly help you learn to pull yourself up.
The pulling and pulling of the top block
The key moment in the technique when carrying out the pull of the upper block is the position of the hands - the entire palm( including the thumb) should lie on the crossbeam at the top, the blades must be brought together and the shoulders slightly backwards. In addition, the initial position in the exercise is important.
Take the crossbar above the grip as wide as you can, sit on the bench of the simulator, fix the legs. The back is open, the arms are relaxed, the chest is pointing up, the look in front of him. At the same time, if it's hard for you to keep the weight in the starting position, then it's too big.
Technique for top traction
The traction of the upper block to the chest, like pulling itself, is divided into several phases. First you must pull the handle with the force of the shoulders and triceps without bending the elbows;then, when the crossbar is slightly above your head, you should feel the activation of the widest muscles of the back.
Slowly pull the weight down to the chin, feeling the work of the back muscles, while simultaneously pulling the shoulder blades together. Fix for a second the position at the bottom point, then gently return the crossbar to the top point, without relaxing the arms and not loosening the weight control.
Learning how to pull on the crossbar
To learn how to pull up correctly, first perform 2 sets of traction of the upper block in the technique described above( average weight, 12-15 repetitions), then 2-3 approaches pull-ups on the bar. Include this group of exercises in the program of training your back and perform them 1-2 times a week.
At the first stages, when executing the thrust of the upper block, count the phases of motion, not the repetitions. Once : by force of hands you pull the crossbar down to the middle of the trajectory; two : the muscles of the back are turned on, you hold the weight to the chin, bringing the shoulder blades together; three : you slowly return the weight up.
Stretching of the back muscles
As FitSeven already mentioned above, the main problem for beginners is that they do not know how to feel the back muscles work in pull-ups. Exercises for stretching the widest will facilitate the task. Do them in between the pull-up or pull-up approaches of the upper block.
Sit on a bench, your back is straight. Straighten the muscles of the body, then pull the right arm up as high as possible and lean to the left, without weakening the tension of the press and feeling the stretching of the latissimus muscles of the back. Hold in this position for 25-30 seconds, then change hands.
How to learn to pull yourself from scratch?
Note that the help of the trainer will greatly facilitate the training of pull-ups. The coach can not only adjust the technique of execution, but also, supporting your legs, will help lift the body up by the strength of the muscles of the back. Also useful and a rubber tourniquet, supporting the legs and reducing body weight.
The worst method of training pull-ups is to imitate tables and motivating images from the Internet and try to perform 30 pull-ups at any cost. Weak muscles will not allow this, and the result will only be the fixation of the wrong technique and back pain.
To learn how to pull up on a horizontal bar, first of all you need to master the traction of the upper block to the chest. Only having studied the correct technique of this exercise and having learned to consciously feel the latissimus muscles of the back in work, the beginner will be able to move to pull-ups and with their own weight.