Not every novice athlete can boast of the ability to pull himself up on a horizontal bar, because it assumes the possession of a sporty body that is already slightly trained. Those who are interested in how to pump up their hands on the bar, experts advise starting with small and gradually moving towards the goal.
What foreseen the pumping of hands on the bar?
Before you take the crossbar, you need to strengthen your hands, performing special exercises with dumbbells, as well as visas on the crossbar. In addition, you need to regularly press away from the floor , and even a good exercise for the hands, simulating classes on the bar, is the implementation of the upper traction on the universal simulator. Its design includes a bench with foot restraints and a rack with a block through which the cable is thrown. At one end of it, weights are fixed, and on the other - a handle. The effect of making the upper traction almost completely repeats pulling on the crossbar, allowing you to develop the appropriate skill.
How quickly to pump up your hands on the bar?
After you can go to the most pull-up, but in order to master this skill and pump up the muscles , you need to use several ways to grab the crossbar, here they are:
- Direct, in which the fingers of the hands are directed away from themselves. Tightening the whole body, pull up with a jerk so that the chin is over the crossbar. The number of repetitions depends on the capabilities of the athlete.
- Reverse, in which the fingers of the hands look at themselves. The technique is the same.
- A raznokhvat, in which the fingers of one hand look at themselves, and the other - from themselves.
In addition, the importance of the distance between the hands, because the wider it is, the harder it is to perform the exercise. It makes sense for women to pull themselves up with the help of a partner or stand, and also it can be done on a low bar on the so-called Australian method, when the legs rest on the floor, and the body is at an angle to the crossbar.