Working with your own weight is the easiest and most affordable way to train. Moreover, with due desire, such classes allow you to achieve an excellent figure and well-being. Today we will analyze the basic exercises on the crossbar, namely: pulling up and lifting with a flip. Despite its simplicity, these exercises are very effective.
Pull-ups
So, let's start with the pull-ups. This exercise, on the one hand, is easier than a lift-flip, and on the other hand, is one of the stages of a lift-flip. Therefore, we will begin with it.
Pullups give an athlete the opportunity to stretch his back well, as well as tone his back muscles and arms. Why tone and not pump? Because many muscle groups are involved in this exercise, which means that it is difficult to concentrate the load on any of them. For the same reason, the exercise is basic. So it’s difficult to increase muscle mass with the help of pull-ups, but emphasizing the relief and increasing the strength indicators of working muscles is not a question. You can pull yourself up wherever there is a crossbeam: in the gym, on the sports ground, in your own house and even on a tree, there would be a desire.
What muscles work when pulling up on the horizontal bar
As already mentioned, pull-ups can load the muscles of the back and arms. But which muscle will be loaded more - depends on the grip. The traditional grip, which teachers of physical education usually love, is straight (with palms away from you), shoulder-width apart. In this case, both the back muscles and biceps come into play.
Reverse (palm on yourself) grip at shoulder width allows you to give most of the load to the biceps. Due to this feature, beginners often prefer this variation of pull-ups.
The most difficult option is pull-ups with a wide grip. Typically, for beginners, this variation causes panic. But a wide grip allows you to work out several dorsal muscle groups, namely: the broadest, trapezoid and paired round muscles. A more complex version of this exercise - pulling up with a wide grip on the head, loads the same muscles, but gives more emphasis to the broadest muscles.
In addition to the wide and medium, there is another grip - narrow. When doing pull-ups with a direct narrow grip, the dentate and latitudinal (especially the lower part) back muscles, as well as to some extent the flexors of the arm, are included in the work. The reverse narrow grip gives the same effect as the direct one, only it stresses the biceps more accentuated.
Pullup Technique
So, we figured out which muscles work when pulling up on the horizontal bar. Now it's time to learn how to pull yourself up. In principle, this exercise has no technical difficulties and is as simple as it looks, however, there are still some nuances.
The main thing to remember: if you want a certain muscle group to get more load, then try to make it move the body up. Of course, grip plays a key role in the issue of target muscle groups, but the technique is also important. For example, in a wide grip, for the back to work, you need to rise due to the reduction of the shoulder blades. If the athlete pulls himself with his hands, part of the load will go to the biceps.
A few more nuances:
1. So that when pulling up the body does not loosen, just cross your legs at the very beginning of the exercise. Of course, with strong jerks, this will not help, so try to move smoothly. This will not only protect your joints, but also allow you to achieve more efficient muscle function.
2. At the lowest point, straighten your arms fully so that the muscles stretch well. And at the top, try to touch the crossbar with the upper part of the chest (lower part of the neck, if you are pulled with a wide grip on the head).
3. When you are tightened to work out your back (as a rule, this is a direct grip), place your thumb on top, like all other fingers. Such an insignificant trick will allow to stretch the spinal muscles at a lower point of amplitude in a better quality.
4. In all cases, except for pulling the head, try to bend your back slightly so that the chest, and not the head, is on the same vertical line with the crossbar. In the case of pull-ups for the head, the body should be a straight line throughout the movement. By the way, this variation of pull-ups is considered the most dangerous. Therefore, be careful and careful!
5. If you can’t pull yourself up even once, learn to start pulling up on the low bar, which allow you to push off the ground and give the body an impulse. You can also try to do only the passive phase of the exercise, that is, lowering. Rise on the crossbar with a chair and try to lower as slowly as possible. This will help prepare the muscles for more serious stress.
Flip Up
So, after finding out what pull-ups are and mastering their technique, you can conquer the exercises on the crossbar. The first of these is a coup. This is a classic exercise that develops coordination and muscle strength. Among gymnasts and streetwarkers, a coup is considered the simplest manipulation that allows you to be on the horizontal bar. But for ordinary people, this exercise often causes a lot of difficulties. Over the years, it has earned the unofficial status of an “indicator of body fitness”. Therefore, it is used as a standard in the army and upon admission to various power structures.
Target muscle groups
In addition to the muscles involved in pull-ups, such a large muscle group as the abdominal press also works when lifting with a coup. It helps to lift and throw legs.
In addition, such exercises on the crossbar allow you to develop coordination of movements and learn how to fully control your body. In addition, they are very useful for the vestibular apparatus.
Contraindications
As a rule, such exercises are taken by those who have already learned how to pull themselves up, know the characteristics of their body and their own abilities. For beginners, a coup will most likely fail. Nevertheless, just in case, it is worth paying a little attention to contraindications. So, the main ones:
1. Injuries to the joints, namely: elbow, shoulder and carpal.
2. Headache, any head disease and pressure problems.
3. Impaired coordination of movements.
Simple pull-ups have only one contraindication - joint problems. A coup d'etat is not so much a strength training as a gymnastic element, but this is a completely different level of risk.
Those who are not able to pull themselves up at least five times should not try the coup. Such an athlete may simply not stay on the crossbar and break loose. Of course, you can protect yourself with safety straps, but this is useless if you do not know how to pull yourself up. Pull-ups in this case are the alphabet, without mastering which it is impossible to start composing words.
Execution technique
Before transgressing, you need to learn not only how to pull yourself up, but also how to raise straight legs, and the higher the better. If you manage to make both of these elements more than 5-10 times, then you have sufficient physical strength to lift the coup.
So, we will analyze the technique in parts:
1. First you need to take up the horizontal bar and hang. Vis on the crossbar should not be very long, since even it takes a lot of strength. Grip may be different, but the classic is considered straight wide or straight average. Since in this case, pumping the back is not the main task, the thumb goes on the other side relative to the other fingers (the so-called fork). This grip is more appropriate from a security point of view.
2. Now you need to simultaneously pull up and raise your legs above the horizontal bar level, trying to throw them over it. The inertia of the body is enough for the legs to go beyond the bar. At the moment when the mass of the legs outweighs, and they pull the body down, a coup occurs.
3. At the end point, the athlete takes a close to vertical position, and the crossbar is at the level of the belt. This position is called emphasis on the crossbar.
Variations
Experienced athletes divide the exercise into two phases. First, they make a lift on the crossbar, and then raise their legs, or vice versa - they lift their legs, and then they are pulled and rolled up. Such a performance looks spectacular, but it is only available after long training. Performing two phases at the same time is much easier.
There is also a lightweight execution technique, the difference in which is a preliminary swing in order to increase the inertia force. This technique is considered incorrect, so it is better to immediately abandon it.
Another complicated option is called “nine”, or “feather”. The bottom line is that the athlete should not just roll over the horizontal bar, but do it without touching his stomach. It turns out that the hands are the only part of the body that in this case is in contact with the horizontal bar. This exercise is much more complicated than the classic version, so before you start it, you need to work out a simple climb with a coup.
Stretching
Perhaps this sounds strange, but for a correct and beautiful uplift, you need to work on stretching. We are talking about the hamstrings, which with insufficient stretching will not allow you to lift straight legs. They will involuntarily bend. This not only hurts the eye, but also prevents one from getting the proper momentum for the coup. Try standing on the floor with your palms to the floor with straight legs and back. If that doesn't work, pay attention to stretching.
Crossbar training
Now that you know how to do a coup, let's talk a little about drawing up a training program. There are different training methods, which are compiled depending on the goal of the athlete. The coup-up is rarely used in training. As already mentioned, it is more an indicator of strength and coordination, rather than a way of training. So a coup-up is done either before passing the standards, or for a change. But pull-ups and leg lifts on the press are standard exercises that are performed everywhere. For example, consider one of the typical training programs on the horizontal bar.
Monday:
1. Pull-ups with a wide grip.
2. Pulling up with an average grip (palms away from you).
3. Raising the legs in the hang.
Tuesday:
1. Pull-ups with a wide grip on the head.
2. Pulling up with a medium grip (palms toward you).
3. Raising the legs in the hang.
Wednesday is a day off, Thursday repeats Monday, and Friday repeats Tuesday. Saturday and Sunday - rest. You need to pull up a couple of times less than your maximum and in 4 approaches. The same thing with leg raises, you can only start with two approaches.
When this program is easy on the bar, you can add a lift-flip to it. It is better to do the exercise at the beginning of the training, when the arms are full of strength. Then the risk of disruption is minimal.
Conclusion
Today we found out what the simplest exercises on the bar are. As you may have noticed, even pull-ups and a coup lift known to everyone since childhood have many nuances and subtleties. Nevertheless, it is not difficult to master the technique of these exercises. Performing them, you can keep the body in good shape and feel like a healthy person. Therefore, every self-respecting man should at least sometimes engage on the crossbar.