Content of the Article
The mastered one is an exercise where multiple muscle groups related to the upper part of the body are involved, such as the back, biceps and shoulders. Although it can be done with any grip, the usual domination is usually done with the palms of the hands facing down.
If you love weightlifting, you'll know that the pull-ups are a good way to gain muscle strength and, despite what many people think, it's not an exclusive exercise for gymnasts or athletes. In the article we'll show you how to master the correct way and the key moves to improve quickly.
What are the common failures in doing pull-ups?
Would you like to improve your technique to do pull-ups? Certain exercises require a more refined technique than others, and learning how to do them perfectly is the key to taking advantage of 100 percent training, as is the case of those who have mastered. Apart from the false myths about bodybuilding that you'll hear when you start going to the gym, we're going to show you 4 common mistakes that you should avoid when you do your pull-ups so that you can get the most out of this exercise:
- Make the complete movement. It is essential to remember that the muscles of the back are the muscular group that works the most when we do pull-ups. If we do a half-assed control we don't let these muscles stretch as much as they should and most of the work falls on the arms.
- Do not open your elbows. If you want to strengthen and develop your back muscles, it is essential to hold your elbows under the bar. Holding this posture will make it considerably simpler to raise our chest face up and the muscles of our back are highly stimulated.
- Control your shoulders. The most difficult part of a mastery may be learning to supervise the shoulder blade or shoulders. Each repetition should begin with a noticeable depression and retraction of the shoulders. This tightens your back muscles and prepares you to do a pull-up using less biceps than if you did it differently.
- Don't make the body too tough. Quite a few people claim that the body must be held absolutely straight from head to toe to do a good mastery, which is wrong thinking. We know that the pull-ups are to develop the back and we have learned that working the back requires a retraction of the shoulders so that they come into contact with the following muscles. Try to pull your shoulders back without gently folding your back and you will see that it is not possible. When you're making the move, think about lifting the rib cage facing the bar. Arch the back and adjust your shoulders and you'll appreciate the difference.
Keys to progress in your domination that will surprise you
Did you know that domination is the perfect example to delimit the body? Now that you know what the common mistakes are when doing the pull-ups, it's time for you to discover some key guidelines to improve your pull-ups technique in a short time:
- Start with a dominated sock, without getting your chest too close to the bar. In this way, you will be able to advance little by little, little by little, a complete mastery, in a progressive way and without making an overexertion.
- Do not make a strong impulse when climbing and do not drop during the eccentric phase. Make a slow and controlled movement along the whole route to concentrate your attention on the muscles you work.
- Bend your elbows slightly during the entire movement. This way, you will help your joint to stay protected and you will get a considerably more effective and resistant muscular work.
- Your knees should be relaxed, although you should bend your knees slightly when you do your pull-up. Avoid swinging your legs and try to climb with the strength of your abs.