12 steps to success in the exercise "Pulling up"

"Pull UPS are a basic exercise that develops muscle groups of the upper body: latissimus, biceps, brachialis, chest, upper back, the muscles of the abdominal
wall forearm.(Wikipedia)"

1. Massage - high quality massage muscles. Your sporting achievements in this exercise, you can quickly improve through high-quality and deep massage of soft tissues. For example on sports fields, we often see one picture that some athletes can easily catch up to the chest, others can not do that, though
and perform high reps. They just can't rise to that level,because of their physiological characteristics, this occurs when a person has muscle spike between the "Great round" and "Broadest muscle of the back". Therefore, to solve this problem, you need to consult a good chiropractor. And the result will not keep itself waiting long after you overcome this obstacle.

2. "Biomechanics" - this point many athletes pay little attention, namely, the right exercise "Pulling up". Many are trying to get your body to the desired level, Start the movement with information blades. A basic principle in biomechanics is that the generation of the effort is the product of the total joint. Use the reducing blade of the muscles produces more effort and increases the speed of their generation.

3. "Concentration" - requires full concentration while performing this exercise. You should feel how tense your muscles are, how your joints like your shoulder blades are reduced. It is important the movement of your elbows, they move back and down.To activate the "extension movement" of your upper arms, you must,at the time when your blades came down together, imagine you hit someone behind you with an elbow in the stomach, this movement and activates your broadest and round muscles of the back.

"30 times at a Time"

4. "Experiment" - do not dwell on the monotony of this exercise. Change grip (regular, neutral, parallel, reverse, and wide), do exercises with weights - this will help you to progress, training will cease to be boring and you will employ a greater number of muscles. Explore the market of sporting equipment, there are now a number of beams with different
handles, they are located on three sides. So - be creative), We recommend that you choose trainers with a thick grip, it will accelerate your progress.

5. The "range of exercise" - When you fall down, you must flatten and thus to stretch the flexor muscles of the elbow and muscles of the scapula, so down to the limit. This is necessary for quick OST forces, rapid growth of muscle volume to avoid soft tissue injuries. Yes, in this case we will make less
less reps, but for us the result is important!!!

6. "Slow sinking" - this method is suitable for those athletes who cannot boast of good results on the crossbar. And it is that last approach, try to stretch for 20-30 seconds, it is very hard, but this is the best option to increase your "Traction".

7. "3O times at a Time" is the amount that should perform per workout, and no matter how much you have spent on this approaches, even at 30 approaches at once.
If you follow this rule, the result will not keep itself waiting.

8. "Brush belt" - on the Internet you will find many articles about the usefulness of these pieces, but they are often aimed only at one thing, namely, to sell you these things. Never hear never use them. They don't give you to increase your grip strength, only count on yourself and your hands. Belts can become for you exactly the reason your results will cease to grow.

9. "Exhale-inhale"- on the ascent exhale, inhale on the descent. Nothing more to add)

10. "Time" the rise time should approximately be equal to time of descent. Except the last one, we already talked about this remember.

11. "Chin over the bar" - this will help you to strengthen the muscles that bring the shoulder blade. In the initial stages can even use the help of a partner who will help you to ensure that your chin has always overcome this barrier and could help you with this. Do not worry if you just can't do it, as your muscles get stronger blades, the assistance of a partner you no longer need. The main thing is the accuracy of performance and life skills needed to
the number will come later.!

12. "Shy - NO" - if you have excess weight, the horizontal bar is for you! Don't be afraid of it, the main thing to start. Extra pounds for you will be like pulling with the weights assume that you have behind the bag with the weights. Plus the bar is a good tool for drying the body. Just look at the athletes who are long time "friends" of the bar what they are all strong and lean.

You will become better!!!