It is not for nothing that boys, guys, men are forced to pull themselves up on a bar. This is not a stupid whim - it's actually a useful exercise, since it allows you to develop almost all muscle groups of the upper body at the same time. But in order for the pull-ups to go to your advantage, it's important to know how to properly pull on the bar.
Basic concepts
Many people try to immediately start pulling up many times without any preparation, because they think that they can easily cope with this task. But without knowing how to properly pull on the bar, they are disappointed. Therefore, before starting to practice, it is necessary to study a little theory. For example, the position of the hands on the bar, which is the most diverse. There are two main criteria - grip and width. Hvat can be direct, if you cover the crossbar with your hands, or the reverse, if you take the crossbar with your hands to yourself. From the kind of grip you choose, it will depend on which muscle groups will go a great deal. As for the width, everything is simple: there are three positions of hands that you can use. First, you can grab the crossbar with your hands so that they are at a minimum distance from each other. This method is suitable only for reverse grip. Secondly, you can take the crossbar on the width of the shoulders - this is the most common way. And third, you can use a wide grip, when the hands are located as far apart as possible.
For those who can not pull up
There are people who have studied the theory thoroughly, and they know how to pull themselves right on the bar, but they do not have any experience at all. And on one theory, as you know, you will not go anywhere, because it gives only basic knowledge that can facilitate practical exercises. Therefore, only after reading about how to properly pull on the bar, you can not immediately begin to "squeeze" 20-30 times. To begin with, use special exercises designed for those who have never been able to pull themselves together even once. You need to conduct a training session on the bar several times, before trying to pull yourself up. Place the stool under the bar, climb on it so that your chin was at the level of the crossbar, grasp her hands and get off the stool. Try to hang in this position as long as possible, and if you start to lower, then do it as slowly as possible. Do this exercise several times, then take a break and repeat the approach.
The secret of pull-ups
If you have completed the training block and now know how to properly practice on the bar, and at the same time you already have the practice of hovering, then you will be able to perform more successful pull-ups much more successfully. Depending on what kind of muscle group you want to develop, choose the grip and its width and begin to pull up, gradually increasing the amount in one approach. In order to improve the quality of pull-ups, bend the legs in the knees and cross them. If you do not control your legs, they will automatically try to help you pull up, reducing the load created.