Advice 1: How to pump on the bar

The variety of equipment in its efficacy can not be compared with such a simple projectile like a shot. This is due to the fact that the equipment of the load take on, and to perform pull-UPS in the works include not only muscles, performing a traction movement, but also a lot of stabilizing muscles. To perform pull-UPS you want all the muscles of the body are working in harmony. Thanks to the studies on the bar, you can pump virtually all muscle groups.
How to pump on the bar
You will need
  • - high beam;
  • - low beam;
  • - wrist straps;
  • - magnesia.
Instruction
1
Grasp the crossbar reverse grip (palms towards you). Hands shoulder width apart. Arch your back, put your shoulder blade. Stretch the chest up. Try to pull your elbows to your body during the movement, reach the chin to the bar. Slowly return to starting position. This exercise is well suited for beginners to do on the bar. It develops the arms and the bottom of the latissimus dorsi muscle.
2
Select the grip at shoulder width. One arm is kept straight grip, the other reverse. Arch your back, keep blades on your feet. Pull elbows to the body. Your task - to reach the chest to the crossbar. Slowly scroll down. Make the maximum number of upgrades, then switch.
This exercise helps tighten weak hand. Many athletes one arm more developed, but the pull is ratnakaram would correct this imbalance. In addition, this exercise is a transition to the classical pull-UPS wide grip.
3
Grasp the bar straight grip (palms away from you), hands wider than your shoulders. Cross your legs at the ankles and slightly bend your knees. Arch your back, keep blades. Rise, trying to touch the breast of the crossbar. At the top hold for two seconds and slowly return to starting position. At the bottom point, do not relax hands, not ovisuite on hands - it can cause trauma to the large heads of the triceps. The wider the grip, the higher the load on the back muscles.
Develop top wide muscles, a big, round, rhomboid muscle, middle and lower parts of the trapezius muscle.
4
If high bar is low, master this exercise, as the output power. It will help to pump in addition to the muscles of the back and shoulders and even triceps and thighs.
Grasp the bar straight grip, hands shoulder width apart. Legs bent at the knees. Move the body over the bar, standing up with his hands. Maintain balance with your hands. Hold for 1-2 seconds and return to starting position.
5
Having mastered the output power on the low beam, continue to the next exercise. Starting position - the emphasis on the bar on straight arms. Keeping balance, slowly bend your arms at the elbows. The body leaning neither forward nor back. Try to bend your arms as much as possible, but not zealous first time - is a very large burden on the elbows. Slowly press your body upward, straightening the arms. If the bottom of the pushup your feet touch the ground, cross them at the ankles and slightly bend your knees. In this exercise, you will work the chest.
6
For leveling the press on the bar to follow the raising of the legs in vis on the crossbar. This is one of the most powerful exercises for the abs. Primarily worked lower abdominal muscles, the most difficult to study, oblique muscles and core muscles work as stabilizers, and at the end of the movement captured the upper part of the press.
Grasp the bar straight grip (palms away from you), hands shoulder width apart. Pull the thigh to the abdomen so that the lower leg was at chest level. Not swing during lifting, do not use the force of inertia. Should only work the abdominal muscles. Slowly return to starting position. Do not relax your abdominal muscles to avoid injury of the lower back. Repeat as many times as you can. To intensify the exercise and increase the load, raise straight legs.
Useful advice
If at the beginning of class on the bar your hands are not strong enough to hold you on the bar right time, use wrist straps. If you can hang on the bar until you fingers unclench, more than 1 minute, the wrist strap you don't need;

To prevent hands from slipping on smooth too the bar, use chalk. You can buy in sports shops.

Advice 2 : How to gain weight on the bar

Exercises on the horizontal bar is good for those who are just starting to increase muscle mass. This is due to the fact that its own weight is the least traumatic. In addition, the pull is not require complex equipment or special programs. Pull-UPS will suit even very untrained people.
How to gain weight on the bar
You will need
  • - bar.;
  • - weights for the hull.
Instruction
1
Pull-UPS allow you to use simultaneously a large number of muscle groups, this in turn activates the growth hormone that leads to the accelerated increase in muscle mass. However, this only works with proper technique pull-UPS.
2
Grasp the bar at shoulder width. Palms should be turned away from himself. Tighten your abs and slightly pinch the blade. Keeping your back straight, gently pull your elbows to the body. It's easier than go up. After you touch the crossbar with his chin, slowly lower the body down.
3
Do not relax your hand sharply, it can lead to injury. It is better to try to lower body two times slower than raised. This will give a significant load on the triceps.
4
Major muscle groups receiving the strain during pull-UPS, shoulder girdle, back muscles, arms and abs.
5
To adjust the load, is sufficiently different to place the hands on the bar. The greater the distance between your hands, the higher the load on back muscles, especially the widest.
6
If you want to increase the load on biceps and forearms, grasp the bar in reverse grip, when the palms are organized to itself. In addition, when a narrow formulation of the hands get a good workout the chest muscles, but the main work is precisely due to the strength of the arms.
7
Narrow reverse grip also trains the deltoid muscle. To pump the trapeze, it is better to use a reverse grip with a medium hand, and when lifting be sure to try to touch the crossbar of the upper part of the chest. If you pull will bring the bar behind your head, in addition to the trapezius muscles, you pump the top the broadest and round muscles of the back.
8
Don't forget about the press. Leg lifts free of visa on the bar – one of the best exercises for the core muscles. They allow you to pump not only all muscles, but also muscles-the stabilizers of the body. Don't swing on the bar to not work due to the inertia. Hold the body still and raise your straight legs as high as possible.
9
Perform three sets of 8-10 repetitions. The last lift must be performed at the limit of strength. Only in this case it is possible to achieve muscle growth. If you can easily perform 12-15 repetitions, increase your working weight by using different weights.
10
Between sessions be sure to arrange a day of rest so that the muscles have time to recover. It is known that the growth of muscle fibers occurs during rest.
Note
The pump on the crossbar legs, you will not succeed. Combine work on the bar with squats and you will achieve balanced development of all muscle groups.
Useful advice
Be sure to increase the amount of protein digestible food. Chicken breast, low-fat sea fish, cheese – the perfect suppliers of proteins needed for muscle growth.

Advice 3 : How to pump if there is horizontal bar and parallel bars

To develop their own programs of bodybuilding is enough floor, horizontal bar and parallel bars. World champion in bodybuilding to become does not work, but a muscular body to create quite real. It is sufficient to exert maximum effort and patience.
Pulling - a basic exercise on the bar
You will need
  • - the horizontal bar;
  • - the uneven bars.
Instruction
1
Foot pump with horizontal bar and parallel bars fail. Use squats on one leg "pistol" and by standing with one foot on a stool. Wide muscle of the back swing pull-UPS wide grip to chin and behind his head. For long muscles of the back, use gipernatriemia body on the bars. To do this, hang on the bars so that the stomach lying on one of the rungs, body with hands and feet down. Fix the feet for another bar and begin to straighten the torso.
2
Pectoral muscle it conventional push-UPS to simple and wide bars. If simple push-UPS on the uneven bars podhisita your knees to your chest to increase the load on the muscles of the chest. Also use the equivalent of push-UPS, leaning feet and hands on the crossbar of the projectile. Useful this exercise: making a lifting force on the bar start to bend and unbend your arms.
3
Download biceps with pull-UPS on the bar reverse grip. Triceps exercise with push-UPS on the uneven bars grip from the inside. To work out the abdominal muscles, use the leg lifts to the head in vis on the crossbar, the leg lifts focus on the bars, and the following exercise. Hang on the bar upside down to keep the legs bent at the knees. From this position start the UPS to the bar. To build side muscles, in the previous exercise when approaching the torso to the bar take turns to the side.
4
Train 3 times a week so that between sessions was 1 day. Do each exercise no more than 15 times in one approach. Enough for beginners 3 approaches for each exercise. Subsequently, the number of sets can be increased. Break between sets – no more than 1 minute. The whole exercise should not take more than an hour, and after a year of occupations it can be increased to 2 hours. In order to meet this time, gradually reduce the break between sets.
5
In order to achieve faster progress in a day of rest to start a jog, active, ski, swim. Note on food: it must be complete, with a high amount of protein and carbohydrates. Get carbohydrates from fruits and vegetables, cereals and bread. Get proteins from meat, fish, poultry, grains, and legumes. Additionally, take vitamin-mineral complexes.
Note
Unlike the exercises with weights, training on the horizontal bar and parallel bars are useful, even the youngest athletes.
Useful advice
To avoid abrasion of the skin on the palms of the hands, engage in a special sports gloves.
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