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When exercising on pull up bar you work with your own weight and has lower risk of injury. Of course,
assuming you practice the right technique. These exercises increase the overall body strength.
Exercising involve a large amount of muscle in the upper half of the body.
Incorrect technique involves biceps and shoulders, thus keeping your back muscles unused.
During the exercise with the wrong technique, there is no development of back muscles due to
insufficient load. As a result, exercise becomes ineffective.
Pull ups are the most important technique and require a slow movement. No "swing" or bending.
Pull-ups
•
Narrow grip - mainly the central part of the back muscles
•
Classical grip on shoulder width - mid and outside muscles are evenly used
•
wide grip (recommended) - mainly the outside of the back muscles
Underhand grip
Pull up with underhand grip are designed to develop biceps. Biceps involvement can make the
exercise looks easier and therefore, it is more preferred by beginners. If you want to work on the width
of your back muscles, you will certainly not achieve this with "simpler" option.
Pull up bar exercises
– abdominal
The abdomen can be exercise on the bar. It is a rather challenging exercise, but it is more effective in
developing the abdominal muscles.
WARM
– UP EXERCISE
It is better to do some warm-up exercises before running. Warmed muscles are easy to stretch, so
take the time to do 5
– 10-minute warm-up. Repeat each exercise shown in the pictures below.
Touch toes
Bend your knees slightly and slowly stretch your
body downwards.
Relax your back and shoulders. Try to touch the
toes. Keep the position for 10 - 15 seconds.
Repeat approx. 3 times.
Hamstring stretches
Sitting on a cushion, stretch one leg straight and
fold the other inward. Pull it as close to your body
as you can. Try your best to touch the toes and
keep the stretch for 10
– 15 seconds. Repeat 3
times for each leg.
