Pulling up behind his head on the bar first engages the broadest, trapezoid and rhomboid muscles of the back and also biceps and triceps. Also in the process of exercises that work the abdominal muscles and other muscles of the arms and shoulder, brachioradialis, deltoid. The degree of stress on a particular muscle group depends on the width of grip, technique pull-UPS, the constructive features of the crossbar.
If you are new to the sport, you'll need time to master the correct techniques of performing pull-UPS behind your head. Strengthen your back and ligaments on the same simulator, using the traction head and applying metered load. So you will reduce the risk of various injuries to a minimum. Then proceed to performing pull-UPS behind your head.
If you are an athlete with experience, for a good leveling of the aforementioned muscles use extra weights. Quite common is the following method of working with weights: first on the belt hung a 2.5 kg, is a one approach. The following loop is performed for pull-UPS with 5 kg on the belt, then you mount the 7.5 kg, next 10 kg. at the peak of the pyramid, put on 2.5 kg in each approach. Pumping muscles of the back this scheme will take place for maximum benefit.
When performing pull-UPS behind your head, stick to the correct technique of making exercises. Thus, the chin should be pressed against your chest, keep back straight, legs slightly bend your knees, cross your feet, holding hands – as you need an average of 30 cm between your thumbs.
Vary the grip width from medium to wide. For pull-UPS wide grip, use a special – bent a wavy trajectory the bar or the bar with separate handles. Being engaged in these shells, you protect against injuries of the forearm and hands.
Note that the number of sets and reps may be different, depending on your training experience and the goals you want to achieve. On average, that's six approaches 10-10-8-8-6-6 repetitions, of course, warm up at the beginning.
For more efficiency from the exercise alternate pull-UPS behind your head with the rise of the body to the chin. It is important that the exercise was performed purely.
When performing pull-UPS behind your head, use a special leather sports gloves and wristbands, so you can protect muscles from injury and make the exercise more comfortable.
Go pulling the head in tandem with partner, he will help you overcome the dead point in the last approach, which is a very important stage in the most effectively address muscular system.
Advice 2: What muscles are working when pull-UPS
Pull-UPS are a versatile exercise for developing the arms, shoulders and back. When performing this exercise, people work with the weight of his own body. You can change the setting of the hands to different ways to spread the load.
Classic pull-UPS are performed when the setting of the hands shoulder-width apart, palms facing forward. The bulk of the load in this embodiment takes the biceps, but no less accepted and the latissimus dorsi, the muscles of the chest. If you expand the palm to himself while doing pull-UPS, join in the work and also the lower part of the broadest muscles of the back.
To take work back from this exercise, you can put hands a very narrow brush to almost touch each other. To remove the work of hands and chest – grasp the bar wide grip and perform pull-UPS, "the head", while the crossbar remains behind the neck. You can also put the hand very wide and pull to the chest, this option focuses on the back muscles. During any pull-UPS also strengthens the brush becomes stronger than her grip.
It is possible to consider in detail, when and what muscles are involved during different stages of the exercise. Latissimus dorsi and the pectoralis major muscle pulling the torso upward, bringing the sides closer to the elbows. Also the widest muscle is responsible for abduction of the shoulders back. Rhomboid muscle of the back and the pectoralis minor rotate the shoulder blades downward. A large circular muscle in the back helps the widest. The subscapularis and the coracoid muscle help in the pulling up of the body and strengthen the shoulder joint. The biceps flexes the arm and locks the elbow with triceps.
By themselves, pull-UPS do not apply to the exercises which lead to enhanced muscle mass. Rather, they strengthen the muscles, make them more hardy. This is evidenced by the fact that a slim trained people can catch up large number of times. If you want to accelerate muscle gain, add to body weight additional weights. In this case, you must be able to be tightened no more than 8 times. Extreme increase in the load for the above muscle will promote their rapid development.
Also, if you wish you can vary your exercise routine with pull-UPS on one hand. This is a challenging exercise, but for people of certain occupations can be very useful. For example, if you're backpacking. The best recommendation is for the trainee to practice different embodiments of pull-UPS to consistently work out all muscle groups.