Do you want to know what is the best way to do fixed bar pull-ups? Here we show you how to make them and give you some tips!
Do you want to know what is the best way to move forward with the pull-ups? First of all, let me tell you that the pull-ups are ideal to develop the muscles of the back with a focus on the development of the dorsals.
This will help us generate the typical V-torso that many practitioners are looking for, that is, it helps us define and widen the body to give the appearance of having a much wider rib cage.
Perhaps a weak point of this exercise is how difficult it can become for a beginner, since we are using our whole body as a source of resistance, so previously they should start with simpler exercises.
And in case of having some overweight, trying to lose those extra pounds will help them a lot when doing the exercise.
The ideal would be to start with very few repetitions perhaps one or two a day for each exercise and progress gradually, yes, the most important thing is to perform the exercise correctly.
You will see how over the weeks they will be able to make a progressive increase in repetitions.
And if at first, they cannot, do not be discouraged, with other complementary exercises you can acquire the necessary strength to be able to perform the pull-ups in the near future.
Doing the pull-ups correctly depends a lot on our patience and perseverance.
Without more to say let’s see what is the correct way to perform the pull-ups in fixed bar to start as soon as possible to develop the muscles of the back.
HOW TO PERFORM THE PULL-UPS IN BAR?
- We cling to the bar by taking the bar in pronation, with our arms apart and leaving the body in suspension.
- We inspire and perform an upward traction raising with our own strength until the nape of the neck almost touches the bar.
- Finally, we descend in a controlled manner.
This exercise works intensely the lower portion of the dorsals but the biceps and pectorals are also involved. As you can see it is a very complete exercise.
TIPS FOR DOING PULL-UPS CORRECTLY
This exercise trains the muscles of a great range of motion and produces a strong contraction of both the biceps and the dorsals (the lower part).
When doing the pull-ups with the elbows pointing forward, the lower back, is very requested.
Therefore, when flexing, pull the hips up, thereby elevating the body. To help the chest touch the bar, at this point they can tilt their head back.
You will notice that at first, the movement is relatively easy, but it becomes much more difficult to stabilize when the body reaches the level of the bar, so be very focused when performing it.
Do not swing while doing this exercise. It is preferable that they release from the bar and pause rather than wait for the oscillation to stop.
If the body swings, more momentum and less resistance is generated. Try to keep your body straight as movement limits effectiveness and consequently muscle development.
The extension of the shoulder joint is responsible for the start of the exercise, then gradually as the body rises, the elbow bends automatically, causing more biceps to intervene.
Because some people initially leave their arms outstretched, the contraction of the brachial muscle is not strong enough to lift the body.
That is why many cheat the exercise by making a sudden movement, try to avoid this technique, how? avoiding leaving the arms fully extended on the descent.