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Fecha de inscripción : 05/07/2019
Pull-up from scratch after Yoga
Sáb Oct 05, 2024 12:35 pm
Pull-ups on the horizontal bar from scratch are of interest to almost all beginners, and not only in fitness, but also in martial arts, powerlifting and, of course, in crossfit. You can learn to pull up with the help of specialized programs and with the help of various offers, but it is quite difficult to say in advance how effective the chosen scheme will be. Let us remind you that effectiveness is the speed of learning pull-ups from scratch.
We will list the most proven and well-known methods of training pull-ups. We will tell you what exercise can replace pull-ups, and whether there is any benefit from pull-ups. But first things first.
Benefit
The positive effect of this exercise is an undeniable fact. Pull-ups have long been used to develop arm and back muscles. The movement develops not only strength, but also posture and strength endurance. In crossfit and martial arts, pull-ups are useful because they improve muscle coordination after yoga over the mat gracify.co.uk/pilates-mat-vs-yoga-mat/.
In fitness, special attention should be paid to basic exercises such as deadlifts, pull-ups or squats with a barbell. Pull-ups in this case are useful due to the simultaneous activation of many muscle segments. Such movements teach the nervous and muscular systems to work together and harmoniously. Also, do not forget about the high load factor, which contributes to the development of the back and arm muscles. Want huge biceps? - pull-ups. No arm curl will allow you to work with such a weight.
How to learn from scratch?
Let's assume that all your life you have been far from sports and from pull-ups in particular. In physical education, you skipped classes with credits for pull-ups, but now you suddenly decided to learn from scratch. Where to start? With a general improvement in physical fitness. Start running, doing push-ups, and doing various pull-ups. Ideally, enroll in a fitness center under the guidance of an experienced trainer with the appropriate qualifications. Do not rush to gain muscle mass. First, learn how to perform movements correctly and listen to your body and its signals. In this "strategy", learning to pull-ups will happen unconsciously. You will do various strength exercises and imperceptibly for yourself will be able to pull yourself up several times gracify.co.uk/best-yoga-mat-size/, and subsequently you will notice an increase in your strength and a corresponding increase in the number of pull-ups.
But we do not live in an ideal world. To quickly and purposefully learn pull-ups from scratch, we recommend that you replace it with another exercise with similar biomechanics. Increase the strength indicators of the target muscles, and then smoothly perform the reverse replacement, learning to pull up. This is a common and effective scheme. The problem lies only in the choice of exercise, and these often arise in inexperienced beginners. We will give you a couple of recommendations.
Pulling exercises
All kinds of rows to the belt, dumbbell rows, Yates rows, etc. are not the best choice. Training the back muscles without pull-ups is possible with these rows, but targeted training is impossible with them alone. The problem is in their biomechanics. These are horizontal, not vertical rows. They involve the muscles of the arms and shoulders to a greater extent than the back muscles, namely the large and teres minor muscles, which are responsible for the initial and final movement in pull-ups. In addition, in horizontal rows the abdominal muscles are practically inactive, which cannot be said about pull-ups.
But we are not looking for an ideal replacement, but a movement for training. But even for this task, horizontal pulls are not the best option. You can easily do 10-12 reps of rows to the belt with a barbell weighing 70-80 kg, but still be unable to pull up even once.
Upper Block Pulldown
The best option to replace pull-ups. Despite the similar movement, it does not have identical biomechanics. We pull the handle to the chest, and not ourselves up. Nevertheless, the exercise perfectly develops the muscle segments we need. Regular inclusion of this exercise will allow you to learn to pull up from scratch over time. The main thing is to memorize the final phase of the movement with a full contraction of the back muscles, with bringing the shoulder blades together and moving the elbows down and back.
Do not perform this movement in jerks, do not lift the pelvis, do not use a short amplitude, do not use too much weight. Increase the weight gradually. Train in the range of 6-8 repetitions, regardless of the training program.
This exercise has one big drawback - the initial movement is performed not so much by the back muscles as by the arm muscles. Therefore, the upper block pull alone will not be enough to teach pull-ups from scratch.
Pullover on the upper block
The movement will teach you to easily pass the initial phase of pull-ups. Beginners often have one problem - they cannot supplement the movement of their arms with the efforts of their back. As a result, they remain hanging on the bar with a slight bend in their arms. In order to include the muscles of the back, shoulder blades, etc. in the movement, you need to train your back to obey your nervous system. A specialized pullover on straight arms with a straight handle of the upper block is perfect for this.
Stand away from the block, having first grabbed the handle. The grip is straight – slightly narrower than shoulder width. Bend your torso forward, approximately 45-50%. Move your buttocks back and bend your legs slightly at the knees. Start the pullover – lower the handle to your waist. Do not bend your arms or lift your body. Focus on activating the shoulder blade and bringing your elbows to your torso. Work in the range of 10-12 repetitions.
Final Words
Regular inclusion of these two exercises will significantly simplify learning pull-ups from scratch. You can talk a lot about the benefits of pull-ups or their supposed harm. But first, learn how to do this exercise. Then you can decide whether you need it or whether you should give up doing it. Otherwise, these are just excuses. It is almost impossible to build a wide muscular back without pull-ups, just as it is impossible to acquire a functional strong back.
Resources:
https://www.apsense.com/article/815415-what-types-of-fats-are-there-healthy-and-unhealthy-fats.html
https://wizsimon.teachable.com/p/why-yoga-for-students
https://pressnews.biz/@evansmith/is-it-possible-to-lose-weight-with-yoga-935mperqzjmt
http://alexxnorton.wikidot.com/blog:28
https://www.articleted.com/article/841002/12276/Top-10-things-that-ruin-your-posture-
https://chicago.indymedia.org/node/86939
We will list the most proven and well-known methods of training pull-ups. We will tell you what exercise can replace pull-ups, and whether there is any benefit from pull-ups. But first things first.
Benefit
The positive effect of this exercise is an undeniable fact. Pull-ups have long been used to develop arm and back muscles. The movement develops not only strength, but also posture and strength endurance. In crossfit and martial arts, pull-ups are useful because they improve muscle coordination after yoga over the mat gracify.co.uk/pilates-mat-vs-yoga-mat/.
In fitness, special attention should be paid to basic exercises such as deadlifts, pull-ups or squats with a barbell. Pull-ups in this case are useful due to the simultaneous activation of many muscle segments. Such movements teach the nervous and muscular systems to work together and harmoniously. Also, do not forget about the high load factor, which contributes to the development of the back and arm muscles. Want huge biceps? - pull-ups. No arm curl will allow you to work with such a weight.
How to learn from scratch?
Let's assume that all your life you have been far from sports and from pull-ups in particular. In physical education, you skipped classes with credits for pull-ups, but now you suddenly decided to learn from scratch. Where to start? With a general improvement in physical fitness. Start running, doing push-ups, and doing various pull-ups. Ideally, enroll in a fitness center under the guidance of an experienced trainer with the appropriate qualifications. Do not rush to gain muscle mass. First, learn how to perform movements correctly and listen to your body and its signals. In this "strategy", learning to pull-ups will happen unconsciously. You will do various strength exercises and imperceptibly for yourself will be able to pull yourself up several times gracify.co.uk/best-yoga-mat-size/, and subsequently you will notice an increase in your strength and a corresponding increase in the number of pull-ups.
But we do not live in an ideal world. To quickly and purposefully learn pull-ups from scratch, we recommend that you replace it with another exercise with similar biomechanics. Increase the strength indicators of the target muscles, and then smoothly perform the reverse replacement, learning to pull up. This is a common and effective scheme. The problem lies only in the choice of exercise, and these often arise in inexperienced beginners. We will give you a couple of recommendations.
Pulling exercises
All kinds of rows to the belt, dumbbell rows, Yates rows, etc. are not the best choice. Training the back muscles without pull-ups is possible with these rows, but targeted training is impossible with them alone. The problem is in their biomechanics. These are horizontal, not vertical rows. They involve the muscles of the arms and shoulders to a greater extent than the back muscles, namely the large and teres minor muscles, which are responsible for the initial and final movement in pull-ups. In addition, in horizontal rows the abdominal muscles are practically inactive, which cannot be said about pull-ups.
But we are not looking for an ideal replacement, but a movement for training. But even for this task, horizontal pulls are not the best option. You can easily do 10-12 reps of rows to the belt with a barbell weighing 70-80 kg, but still be unable to pull up even once.
Upper Block Pulldown
The best option to replace pull-ups. Despite the similar movement, it does not have identical biomechanics. We pull the handle to the chest, and not ourselves up. Nevertheless, the exercise perfectly develops the muscle segments we need. Regular inclusion of this exercise will allow you to learn to pull up from scratch over time. The main thing is to memorize the final phase of the movement with a full contraction of the back muscles, with bringing the shoulder blades together and moving the elbows down and back.
Do not perform this movement in jerks, do not lift the pelvis, do not use a short amplitude, do not use too much weight. Increase the weight gradually. Train in the range of 6-8 repetitions, regardless of the training program.
This exercise has one big drawback - the initial movement is performed not so much by the back muscles as by the arm muscles. Therefore, the upper block pull alone will not be enough to teach pull-ups from scratch.
Pullover on the upper block
The movement will teach you to easily pass the initial phase of pull-ups. Beginners often have one problem - they cannot supplement the movement of their arms with the efforts of their back. As a result, they remain hanging on the bar with a slight bend in their arms. In order to include the muscles of the back, shoulder blades, etc. in the movement, you need to train your back to obey your nervous system. A specialized pullover on straight arms with a straight handle of the upper block is perfect for this.
Stand away from the block, having first grabbed the handle. The grip is straight – slightly narrower than shoulder width. Bend your torso forward, approximately 45-50%. Move your buttocks back and bend your legs slightly at the knees. Start the pullover – lower the handle to your waist. Do not bend your arms or lift your body. Focus on activating the shoulder blade and bringing your elbows to your torso. Work in the range of 10-12 repetitions.
Final Words
Regular inclusion of these two exercises will significantly simplify learning pull-ups from scratch. You can talk a lot about the benefits of pull-ups or their supposed harm. But first, learn how to do this exercise. Then you can decide whether you need it or whether you should give up doing it. Otherwise, these are just excuses. It is almost impossible to build a wide muscular back without pull-ups, just as it is impossible to acquire a functional strong back.
Resources:
https://www.apsense.com/article/815415-what-types-of-fats-are-there-healthy-and-unhealthy-fats.html
https://wizsimon.teachable.com/p/why-yoga-for-students
https://pressnews.biz/@evansmith/is-it-possible-to-lose-weight-with-yoga-935mperqzjmt
http://alexxnorton.wikidot.com/blog:28
https://www.articleted.com/article/841002/12276/Top-10-things-that-ruin-your-posture-
https://chicago.indymedia.org/node/86939
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