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Hi, this is Mrówek here. I invite you to pull-up tutorial.
Pull-up is one of the most basic gymnastic exercise.
It develops back muscles, especially:
latissimus dorsi, musculus teres minor, teres maior, trapezius,
and arms muscles groups such as: biceps, forearms.
Pull up develops chest, abdominal muscles during isometric contraction and musculus senatus.
We can perform pull-ups two basic grips.
Overgrip - our thumbs are inside. Undergrip - our thumbs are outside.
When we do undergrip pull-ups we more engage biceps.
and doing overgrip pull-ups we more engage trapezius muscle.
Full elbows extension as well as maximum shoulder depress can be dangerous
but in order to use concentric and eccentric motion you should fully extend your shoulders
and pull-up to your chin will be over the bar.
In order to use full range of eccentric motion
you have to extend your elbows as well as depress your shoulders.
Pull up to your chin will be over the bar in order to use concentric motion.
Let's talk about pull-up technique solely.
Start doing pull ups with full hang and scapula retraction.
Next you should 'pushing your elbows down' with pull up to chin over the bar simultaneously
and you have to lower down to full hang again, maintaining about muscle contraction throughout duration of exercise.
Let's talk about breathing.
Inhale - when you are in full hang position.
Exhale - when you keep your chin above the bar.
Let's talk about body position during pull-ups.
Full body extension and keeping your feet out of body line
which causes abdominal muscles engage by isometric contraction.
Summarazing this tutorial: It's important to use full range of motion.
Hanging on bar - eccentric work.
Pull-up above the bar - concetric work, which develops joints as well as prepares your muscles to more difficult exercises.
When we will link all elements we will get hollow body pull-up
It looks like this:
keep your feet in front of you,
core, whole body is tight,
and do pull up.
Remember - pull up slowly, tight in bottom phase especially. It protects your shoulders against injuries.
Remember - perform warm-up before every training.
Surely, I invite you to next pull-up tutorial.We will talk about pull-up other grips there.
Power to you!