Pull up and dips - every athlete needs to know and do this!
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Pull up and dips - every athlete needs to know and do this!
How to use the horizontal bar and bars to bring your body into good physical shape. Increase strength, endurance or increase muscle volume. Let's go over the basics for beginners.
Horizontal bar. First, it is a safe execution technique and warm-up. Never neglect the warm-up, as this can lead to injury or the workout will not be as effective. Stretch your hands, shoulders, lower back and elbows.
The technique of classic pull-ups is as follows. We hang on completely even hands, the grip is straight at the width of the shoulders, or slightly wider. It is not necessary to take it very widely, because the amplitude of movement is reduced in this way and the load on the muscles will be less. You can put your thumb on the bottom of the horizontal bar, this is a classic option and this way the grip and muscles of the forearm will be additionally trained. Or put your finger on top, then the forearm will be less tired and the load will be shifted to other muscles.
The next phase of the movement can be divided into two parts. If you need to pump up the muscles of the back, then we do not reach for the chin, but for the chest and bend in the upper back, bringing the shoulder blades together when we stretch up. The elbows are turned out to the sides and directed down to the waist. Here it is not necessary to stretch the chin above the horizontal bar. It is also not necessary to touch the bar with your chest, at first it will be difficult for you. The key is to keep your back arched. The elbows below are slightly underextensible.
Another option is when you need to pump more of your arms and not your back. Then we do not reduce the shoulder blades, but keep the back round. The elbows are directed forward and you can reach for the chin. We do not unbend the elbows to the end, this is necessary in order to leave a load on the muscles and also to protect the joints from damage.
And if it is important for you to increase the number of pull-ups, then it does not matter which technique to use. The main rule is fully extended elbows below and the chin above the horizontal bar. To keep you from swinging, keep your legs, buttocks and abs in tension. The position of the grip is also important, its twisting depth. That is, when we lay the grip on the horizontal bar very strongly, the forearm will quickly get tired and you will do fewer repetitions. Therefore, try to take the horizontal bar evenly, do not screw the brush.
Basic mistakes. Videotape yourself on your phone to check for lack of jerking, leg trembling, uneven arm bending, chin understretch, or extreme elbow underextension. Correct it to use your time in training to good use and there has been progress.
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In this video
00:00 How to start training on horizontal bars and uneven bars - warm-up, grip
1:04 Pull-ups on the muscles of the back - execution technique
1:41 Pull-ups to strengthen the muscles of the arms - exercise technique
2:10 Pull-up technique to increase the number of times
2:40 Mistakes in pull-up technique
3:02 Different types of pull-up grips
5:18 How to choose the load in training - sets, reps, rest
6:57 Push-ups on uneven bars execution technique and mistakes
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Hello athletes, this is Vladerovich.
On the channel Vladerovich - training videos about training in rhythmic gymnastics with your own weight on the horizontal bar and uneven bars or without equipment. We analyze how to pump up muscles in rhythmic gymnastics, how to pull up more, how to push up more. Analysis of the technique of performing exercises, the anatomy of the work of muscles, a review of errors and complexes of training programs.
I have been sharing my bodyweight training experience since 2011. I show mistakes - as soon as possible to achieve results.
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