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.