At first glance, pull-ups are a simple exercise, but only at first glance. In fact, this is one of the most complex elements of fitness, which perfectly pumps up the arms and back. However, to get the most out of it, you should follow a few simple rules and try to avoid mistakes that nullify all your efforts, informs Ukr.Media.
Execution technique
Most likely, everyone is familiar with this exercise, but it is still worth saying about the correct execution:
- To begin, grab the bar with a wide grip. The distance between your palms should be approximately 20-25 centimeters wider than your shoulders.
- Then you need to hang on the crossbar to stretch your latissimus dorsi muscles.
- Then take a deep breath and, holding your breath, tighten your latissimus dorsi muscles and pull yourself up. Make sure your elbows remain in the same place.
- Pull your chin to the crossbar.
- Exhale and slowly lower down.
Common mistake
One of the most common mistakes when performing this exercise is a shortened amplitude and too high a pace. So, the correct sequence of movements involves full extension of the arms in the negative phase, in other words, the downward movement. And only then the upward movement – the positive phase. Many athletes neglect this recommendation and often shorten the amplitude, lowering partially. This option can hardly be called a full-fledged pull-up, since it is considered light. To involve the maximum number of muscles, you should fully use the amplitude of movement.
Джерело: ukr.media
