Some people could watch as an athletepulls up on the bar on one hand. From the outside it looks very impressive. But it is very, very difficult to carry out such a movement, and therefore, auxiliary and simpler exercises were developed, which make it possible to prepare your body for stresses. Horizontal pull-ups are an effective technique for muscle development.
As with normal pull-ups, in the horizontalvariant of this exercise will be included in the work of a large number of muscle groups. Working muscles can include: triceps, biceps, trapezium, forearm, back muscles, which are called the widest, and also the posterior part of the shoulder, that is, the posterior deltoid bundle.
This exercise becomespossible and correct only in the event that in the process of retraction of the latissimus muscles of the back. Horizontal pull-ups include the extension of the deltoid sections, as well as flexion of the forearms.
In order to perform horizontal pull-ups, the athlete will have to attend to the presence of any crossbar, for which you can hold. Technique of the movement is as follows:
Special requirements for breathing when doing thisexercise is not required. The process of inhalation and exhalation is the same as in other force movements. That is, on the inspiration the body should descend, and on exhalation - rise.
Horizontal pull-ups are prettysimple exercise, but because the athlete must progress quickly. However, there are still some framework and conditions that are very important and must be observed.
Since the crossbar must be adjustable,You can begin training at an angle of 90 degrees relative to the floor. As the number of repetitions increases, the angle must be reduced, lowering the support below. The measure for increasing the load, that is, for changing the angle, will be the number of repetitions equal to 15, with the correct technique. When this becomes possible, the load can be increased.
Of course, this is unlikely, but it also happens,that the opportunity to perform this exercise is absent. If this happens, then this movement can be replaced by pulling up lying on the abdomen along a horizontal bench.
As can be seen, the execution techniquepractically does not change. Muscle groups are involved the same as when doing horizontal pulling. However, a pair of dumbbells and an ordinary horizontal bench can be found for everyone, if you can not make a mobile horizontal bar.</ p>