Pullups are one of the great exercises. It allows you to develop the muscles of the arms, back, chest and even the press. But athletes who are tightened daily, over time, begin to notice that such exercises lose their relevance. Muscle tissue no longer grows, and pull-ups themselves are performed very easily. It is not surprising, because the body is already accustomed to the weight of its own body. And such a load no longer provides muscle growth. In these cases, athletes are recommended pull-ups with weights. What do such exercises give and how to perform them?
What do pullups provide?
A fairly simple exercise, which boys often indulge in, is extremely effective. At the same time, pulling up does not require sophisticated equipment. The only thing you need is a simple horizontal bar or crossbar. But at the same time, the exercise improves many of the athlete’s qualities and has great potential.
Trainers claim that pull-ups provide:
- increased stamina;
- strengthening the skeletal system;
- increase in mass and strength;
- muscle relief
- improving heart function;
- increased grip strength;
- improving the physical condition of a person.
What muscles are worked out by an athlete performing pull-ups?
The benefits of this exercise will affect the following groups:
- shoulders (triceps, biceps, back delta, shoulder) and forearms;
- back muscles (rhomboid, latitudinal, round, trapezoid);
- peritoneal tissue;
- chest muscles (small and large);
- dentate anterior muscles.
As you can see, almost all the main muscle tissues of the back and shoulders are pumped.
Pull-ups: a bit of theory
This exercise is not suitable for all people. It is strictly contraindicated pulling up with weights to individuals who have problems with the spine. In addition, it should be noted that such an exercise increases the risk of injuries and sprains several times. That is why increased caution should be exercised when using an additional load.
What can be used as a burden? Experts recommend several excellent options:
- The usual backpack. This is the most basic method of gaining extra weight. It is not designed for heavy loads. But a couple of pancakes will stand it. At the initial stage, this is quite enough.
- Weight vest. This wonderful device has become quite popular lately. Therefore, to acquire it is not difficult. The main advantage of the vest is the ability to change loads in a wide range.
- Weightlifting belt for pull-ups with weights. It is easy enough to attach a load to such a device. It is equipped with special chains on which a weight of 1 to 50 kg is fixed. However, do not forget that you should start with minimal loads, gradually increasing them. So that the attached pancakes do not interfere, they can be clamped between the legs.
Important Rules
Pulling on the horizontal bar with weights provides additional load on the spinal column. That is why it is important to properly perform such exercises. Otherwise, serious injury could result.
Professionals recommend strictly adhering to such recommendations:
- Many athletes, with the usual pull-ups, bounce to the bar. If you are working with a weighting agent, such actions are strictly prohibited. By bouncing with extra weight, you will provoke a strong sprain. Get to the crossbar very carefully (for example, using a Swedish wall, exercise machine or bench).
- Rise and fall very smoothly and slowly. Your movements should completely exclude jerking, rocking the body. Pull yourself extremely slowly. Then also gently lower yourself down. Roughly descent should take 4-5 seconds. At the bottom, be sure to linger and relax as much as possible. Only having waited when fluctuations of freight completely subsided, it is possible to begin pulling up.
- After completing the exercise, do not jump off the crossbar. Get down from the horizontal bar in the same way that you got to it. And in no case do not ignore this rule. Indeed, during the exercise, your spine is stretched. Therefore, sudden movements can lead not only to pinched nerves, hernias, but also provoke more serious injuries.
When to include pull-ups in a workout
Initially acknowledge that this exercise is only for experienced athletes. Therefore, if you belong to the category of beginners, then pull-up with a wide grip is most suitable for you .
If you are a representative of professional athletes, then it is obvious that the question arises as to when to best use this exercise. Pull-ups are considered a basic classical activity. That is why this exercise is best performed at the beginning of the workout.
Muscle Growth Program
Trainers recommend thinking about extra weight when you can do 15 pull-ups in one go. Pick up a load for yourself so that you can pull up no more than 12 times. After that, slightly increase the weight. Now the load should allow you to do 10 pull-ups. At this pace, continue on.
So your weight training program should look like this:
- 1 approach - no more than 12 pull-ups;
- 2-10 times;
- 3-8 pull-ups;
- 4-6 times.
Conclusion
Regular pull-ups perfectly train the body. They contribute to an increase in strength indicators. Pull-ups with weights will also provide mass growth. But if you decide to resort to such exercises, do not forget about the need to follow the rules described above. Take care not only of the beauty of the body, but also of your health.