5 порад як збільшити підтягування та швидше прогресувати на турніку

Pull-ups - how to progress faster? 5 training tips Subscribe to the channel: Vladerovych - fitness in your pocket    / @vladerovychuafitnes   Share with your friends the link to the video    • 5 порад як збільшити підтягування та швидш...   and improve the results of your training. We are developing the Ukrainian-speaking community together. There are two categories of athletes in pull-ups. The first, if you can never pull up, or only 1-2 times. This suggests that you have a weak back (the broadest muscles and large round ones) and it should be trained separately. For example, light pull-ups with a rubber band, or Australian pull-ups. Therefore, it is not a matter of weak thin hands, because many people immediately run to swing biceps with dumbbells, and mistakenly think that after that they will pull up cool. But arms and biceps are only auxiliary muscles. The start of the movement from the lower point makes it possible to work the muscles of the back, and with our hands we stretch in the upper part of the amplitude. Also, when bending the elbow, the brachialis and brachiradialis, located in the biceps and elbow regions, are loaded. If these muscles are weak, it does not allow you to reach the chin to the bar, especially in the last repetitions, when you pulled up in half the amplitude, and the back can still withstand the load, but the arms cannot. This affects the number of pull-ups. Therefore, separately do exercises for these muscles as well, for example, lifting the weight on the biceps, but with a grip with the palms turned away from you. The second category of athletes are those who pull up at least 10 times or more and seek to increase the number of pull-ups. The first tip is to pay attention to the pull-up technique. Often the problem is incorrect pull-up technique, you can get to 10-15 bloody pull-ups, but with incorrect technique, the muscles we need will not be pumped enough and this will block progress. Many people have heard that at the bottom point you need to raise your shoulder blades as much as possible, lower your shoulders, and only then start bending your elbows so that your back works better. This is really important, especially in the beginning when you are only doing a few pull-ups. And it will directly affect the quality of pull-ups, the development of a broad back, and of course, the quantity. When we expand at the bottom point, and then bring the shoulder blades together, the lower part of the trapezoid also works. It can be difficult to pull up like this at first, so do it with a band or Australian pull-ups. Regular pull-ups will also gradually improve. We hang on straight arms, bring the shoulder blades together, that is, as if trying to lower the shoulders down, while the arms are still straight at the elbows, then bend the back a little and begin to bend the elbows. During movement, make sure that the upper back does not hunch. We try not to bring the elbows too far forward (because the hands are involved more) or not to move them too far back (which is traumatic). It is important to be able to transfer the load from the back (by moving the elbows along the body to the side, and bending over) to the arms (by moving the elbows forward and hunching the back), and vice versa. That is, after doing several repetitions bending over and bringing the shoulder blades to the back, we will get tired, and then switch to hands, hump the back, and elbows forward. by learning to do this, we will be able to get fitter. --------- Vladerovych - fitness in your pocket, that's the name of the YouTube channel, because you can train with your own body weight anywhere. You don't have to buy a gym membership, you can train at home or on the street. At work or on a business trip, on vacation or in the country. ------------ Time codes: 00:00 Two categories of athletes in horizontal bar pull-ups 1:40 Pull-up technique, different pull-up techniques, correct breathing during pull-up 4:43 Statodynamics on horizontal bars 6:00 One of the effective methods of increasing pull-ups 9:00 Vietnamese pull-ups The author's materials and fragments from the video are used in good faith, the authors are listed below, I supplement and create my own content, present it with a new meaning. Source. Video. Video. Footage Credit. YouTube Search: SaturnoMovement    • Do This to INSTANTLY Improve Your PULL UPS!   Gaggi Yatarov    • PULL UP AVANZATI   FitnessFAQs    • 20 Pull Ups in a Row | Workout For Beginners   Jeff Nippard    • The Best Way To Do Pull Ups For A Wide Bac...   Taras Tychynskyi    • Как научиться подтягиваться. Просто посмот...   Sergio Di Pasquale AKA NewEra    / sergiodipasqualeakanewera   SAIBOV CALISTHENICS    / thesaibov   Max True    / @max_true   Aitym Zhakupov    • Самая простая программа для Новичков   Music. Music from YouTube Audio library free and Music from YouTube Search free: Danger Snow - Dan Henig Kurt is Cheel