17 видов подтягиваний для спины, рук и дельт

USEFUL LINKS: 1. Order a personalized training plan from me: https://tvoytrener.com/t.php 2. My website: Tvoy Trener - https://tvoytrener.com 3. Google Play app: https://play.google.com/store/apps/de... 4. App Store app: https://itunes.apple.com/us/app/id129... 5. Support the channel: https://tvoytrener.com/www/int/poblag... Timecodes: 00:00 Start 00:44 Lying Pull-ups 01:30 Pull-ups on a sheet 02:20 How to make TRX loops from a sheet 04:35 Pull-ups on TRX loops 05:54 Horizontal pull-up variations 07:49 Pull-ups on a bar 09:30 Rear deltoid pull-ups 10:21 How to learn to do pull-ups on a bar 11:56 How to increase the effectiveness of pull-ups This segment discusses pull-up variations that can be performed even without a bar. It suggests using a sheet secured to a doorframe. You can use it for two-arm pull-ups, one-arm pull-ups, and side pull-ups. All variations primarily target the latissimus dorsi, and the difficulty can be varied by tilting your body. Two ways to make this homemade exercise machine are also explained. The first involves taking two sheets or one sheet cut in half, folding them diagonally, twisting them, and tying knots at the ends, then securing them between the door and the frame. The second method involves using one sheet and a strong ribbon or rope for securing the sheet. Both options allow you to quickly organize a workout at home without special equipment. Next, pull-ups on a low bar are mentioned as an easier option because they don't involve lifting your entire body. The load can be adjusted by leg position: bent legs are easier, straight legs are more difficult, and placing your feet on a support makes the exercise even more challenging. An overhand grip works the lats more, while a reverse grip noticeably engages the biceps. The importance of proper technique is emphasized. The movements should be smooth and controlled, without jerking or rocking your body. If you want to work your back harder, pull your elbows down and back. To make the exercise easier, you can change the angle of your body, the height of the support, and use your legs.