How to learn to catch up on the bar by means of a shock absorber?

How to learn to catch up on the bar by means of a shock absorber?

Pulling up on the bar (the horizontal bar) is considered the best exercise for the back muscles and extension of the shoulder girdle. In addition, almost every yard has a horizontal bar, and if not, no problem, you can purchase a wall and catch up right in the apartment. Among young people today is very popular workout with weight. This article is for those who just started and who is still very hard to catch up.

So, there are many ways that simplify the process of pulling on the bar, thereby help newcomers in progress. Consider a specific (other) option with shock absorber.

Attach the shock absorber between the uprights at the waist. Hang on the bar and lean on it with one foot (see picture). Perform 10 repetitions in 3 approaches. If you can't pull themselves by force of arms and back, help yourself with the leg, starting from the absorber. About a week lower the absorber is a little lower and again do the same number of repetitions. Each week lower the level of lower and lower until you can do the entire program without assistance. First, can catch up to eye level, but over time, the reach to the chin and above. Try to keep the buttocks tense, this will help maintain balance and facilitate tightening. First, use the most comfortable grip, then rotate forward, backward, wide, narrow...

 

Proper technique

There are a few General rules of performance of exercises on the crossbar, allowing to achieve maximum effect

• Pull-UPS should only be done at the expense of muscle strength, without swinging and the use of inertia;

•  Rise need to be carried out smoothly and without jerks;

• At the top point of the exercise, the chin should be over the bar;

• Lower body should also smoothly: the duration of the descent must be equal to the rise time;

• It is very important to breathe correctly: when lifting do exhale while descending breath;

• Hold the bar with a more sturdy grip;

• Body position vertically.