Back Workout (1) – Pull-Up Back vaja (1) - Pull-Up

If you want to have V-shape or X shape, you can't run away from doing pull-ups. Če želite imeti V-oblike ali oblike X, ne morete pobegniti pred tem pull-ups. A pull-up is an upper body compound pulling exercise which targets mainly the Latissimus Dorsi muscle in the back along with many other assisting muscles. Pull-up je zgornji spojina telesa vleče postopek, ki je namenjena predvsem mišice latissimus Dorsi v zadnji skupaj s številnimi drugimi pomoč mišice.
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Pull-ups are similar to Pull-ups so podobni chin-ups brada-ups but they are different with the grips and the muscles being worked out. vendar sta različni z ročaji in mišice v pripravi.

• Pull-up is done with with overhand (pronated) grip which the palms are facing away whereas chin-up is performed with underhand (supinated) grip which palms are facing inside. Pull-up se izvaja s s Zgornji (pronated) oprijem dlani, ki so obrnjeni ker brado-up se izvaja z Skrivaj (supinated) oprijem dlani, ki se srečujejo v notranjosti.
• Pull-up works more on your back muscles whereas chin-up uses more on biceps. Pull-up ne dela več na hrbet mišice ker brado-up porabi več za biceps.

A wide-grip pull-up does not not only work out large back muscle, but also involves our biceps, forearm muscles and several other muscles as well. Wide-grip pull-up ne dela, ne le od velikih mišic nazaj, temveč vključuje tudi naša biceps, Podlaktica mišice in številnih drugih, kot tudi mišice. Therefore, pull-up is definitely a Zato, pull-up, je vsekakor compound exercise spojina uresničevanje . .

Steps: Koraki:

1. Reach up and grab the bar with a firm overhand (pronated) grip. Reach gor in zgrabi bar s trdno Zgornji (pronated) oprijem.
2. Hands should be roughly twice your shoulder width apart. Roke morajo biti približno dvakrat rame širina narazen.
3. Straighten the arms and let your body hang from the bar. Poravnati roke in pustite vaše telo visi iz bara. You can keep your legs straight or bend your knees. Lahko obdržite noge ravna ali ovinka kolena.

   

   

4. Pull your chest up toward the bar by bending your arms and your chin is over the bar. Potegni prsih up bar, ki ga proti upogibu roke in brado je v bar.
5. Try not to jerk as you pull up. Poskusi, da ne bo kreten, kot si dvigni. In other words, try not to rock or sway back and forth. Z drugimi besedami, poskusite ne rock ali zibanje naprej in nazaj. The controlled motion should be smooth. Nadzorom gibanja mora biti gladka. Keep your hands at the same position on the bar. Naj bodo vaše roke na isti položaj na bar.
6. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage . Kot ste premakniti navzgor, se osredotočajo na vašem komolcih vleče navzdol pod kotom za vaš prsni koš. Once your lats have completely contracted at the top, slowly lower your body to the starting position. Ko so vaši lats sklenjene pogodbe na vrhu, počasi nižje telo na začetni položaj. Your shoulders are fully extended now. Tvoja pleča so popolnoma raztegnjena zdaj.
7. A spotter can lift your legs slightly if you need help on the last few reps. Opazovalec lahko dvigne noge rahlo, če potrebujete pomoč na zadnjih nekaj rips.

Tips: Nasveti:

• Your hand position determines which back muscles are being targeted . Tvoja roka lutke, ki so usmerjeni hrbtne mišice.
  • A wider grip on the bar works the lateral muscles. Širši oprijem na stranski vrstici dela mišice.
  • A narrower grip works the middle back area . Ožji grip del srednjega območja nazaj.
• Some gyms' pull-up bars are more than 7 feet high, no worry, take a stepping stool or other assistance to reach the bar. Nekatere telovadnice pull '-up palice več kot 7 metrov visoka, ne skrbite, vzemite krepitev blatu ali drugo pomoč za dosego bar.
• For beginners, if the standard pull-up is too difficult, try using an assisted pull-up machine as shown below. Za začetnike, če je standardna pull-up je pretežko, poskusite z uporabo pomaga pull-up stroj, kot je prikazano spodaj. Follow the instructions printed on the machine. Sledite navodilom natisnjeni na stroju.

  

• For a more difficult exercise, pull your body up so that your chest makes contact with the bar itself. Za bolj težavna naloga, pull vaše telo tako, da se vaš prsni koš vzpostavi stik z bar sama. You can also add weight by using a special Dip Belt. Dodate lahko tudi težo z uporabo posebnih Dip Belt.

My Pull-Up Experience Moj Pull-Up Experience
When I started to learn pull-up, I started without pulling up but just grip the bar without moving at all. Ko sem se začel učiti pull-up, sem začel brez vlečenja gor, ampak samo grip bara brez premikanja sploh. The first thing I would like to focus on is grip strength . Najprej bi rad, da se osredotoči na moč, je oprijem. Just hang there between 2 and 4 minutes to train the grip. Drži pa med 2 in 4 minute na vlaku prijem.

After couple of weeks, once I was fine with that, proceed with the assisted pull-up where the kind fitness instructor lifting my legs up while I was struggling to do pull-up. Po nekaj tednih, ko sem bil lep s tem, nadaljuje s pomočjo pull-up, kjer inštruktorja fitnesa vrste dvižno moje noge, medtem ko sem se je trudil, da to pull-up. Started with 1 set of 5 repetitions, then increased to 3 sets with 6, 4 and 2 repetitions after some time. Začel z 1 sklop 5 ponovitev, nato narasla na 3 določa s 6, 4 in 2 ponovitev čez nekaj časa.

After four months of assisted pull-up, I went for the real pull-up with 3 sets of 5, 3 and 2 repetitions. Potem štiri mesece pomaga pull-up, sem šla za resnično pull-up s 3 sklopov 5, 3 in 2 ponovitvah. Nowadays, I am still doing 3 sets, but with 8, 6 and 4 repetitions with less than 1 minute of rest between each set. Danes, jaz sem še vedno počne 3 sklopov, vendar z 8, 6 in 4 ponovitev z manj kot 1 minuta počitka med vsak niz.

Personally, squat is challenging to get the correct form whereas pull-up is tough, in terms of the strength required . Osebno, čepenje je izziv priti pravilni obliki pull-up ker je težko, glede na zahtevane trdnosti. Not only the biceps and back, forearms must be strong too to perform this exercise. Ne samo biceps in nazaj, mora biti močna podlakta preveč za opravljanje te naloge. Many bulky muscle men may be able to bench press 120 or 200 lbs, but they can never do even a three repetitions of their own body weight pull up. Veliko moških mišic telesnina morda lahko napravi pritisnite 120 ali 200 £, vendar nikoli ne more narediti niti treh ponovitev lastne telesne mase pull up.

In short, pull up is a great body weight workout. Na kratko, dvigni je veliko telesne teže vaja. Once you master it and see yourself lifting up your whole body, trust me, the effort is really worth it. Ko je mojster in si oglejte sami odpravi vaše celotno telo, verjemite mi, napor je res vredno.

Following are some of the bestselling pull up bars at Amazon: Potem so nekaj uspešnic dvigni bara pri Amazon:

Category: Kategorija: Back Nazaj Email This Post Email This Post

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