Pulling is now very popular among professionals and sports enthusiasts. Now there are a large number of types of this exercise. So, professionals in their training quite often use a complicated option - negative pull-up. This type of regular pull-up develops muscle well.
Why do you need a negative pull-up
The named exercise is undoubtedly effective. Thanks to its implementation, a person develops muscles of the back and hands. It is not just that it is available in sports programs of bodybuilders and professional athletes.
Keep in mind that over time, the muscles begin to get used to the load, and their growth slows down. In such cases, experienced athletes begin to complicate the exercise. Negative pulling up is just a more complicated option compared to the classic one. To perform it, you must have already developed muscles.
Feature of this species
The process of performing classic pull-ups can be divided into two phases:
- The rise of the body to the bar due to the strength of the hands.
- Lowering the body to its original position.
With a negative pull-up, the emphasis is on the second phase of the exercise. Namely, at that moment when the athlete returns back to the arms with outstretched arms. During a negative pull-up, the athlete should try to lower the body as slowly as possible. Due to this, the muscles will receive a large load. With the systematic implementation of this exercise, its classic version will be given much easier.
Muscle involved
When performing negative pull-ups, the same muscles work as in the classical performance of this exercise. When choosing a grip, you need to proceed from which muscles you need to pump.
If you perform a negative pull-up on the horizontal bar with a narrow grip, then the chest and biceps are more heavily loaded. With a reverse grip, biceps are well pumped, with a parallel one, the lower part of the latissimus muscles. However, it should be remembered that during the execution of the named exercise, the load on the biceps will in any case be increased. With its regular implementation, it is recommended to change the grip for a better effect.
Exercise technique
The technique of performing negative pull-ups is very simple. The main thing - after pulling up to the starting position, return as slowly as possible. You need to feel the muscles that are most involved at the time of slow lowering. Some athletes lift with a jump so that all forces go away only at the moment of lowering to the starting position.
Exercise Tips
The benefits of negative pull-ups will be greater when following these tips:
- Understand the purpose of the workout. The athlete must initially decide which muscles he plans to load. Depending on this, the width and direction of the grip are selected.
- Professional athletes, whose muscles are already accustomed to great physical exertion, often additionally complicate the exercise. For example, pulling up can be performed on one arm or using additional weights.
- Alternatively, you can rise on two hands, and lowering is carried out on one hand. It should be borne in mind that over time, muscles begin to get used to stress. Therefore, you do not need to include pull-ups in each workout or at least over time begin to complicate this exercise.
Negative pull-ups are designed to increase the load on the necessary muscles. There are many methods that will make your workout the most effective. The main thing is to follow the correct technique when performing any exercise.