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Raising the bar is one of the oldest and most effective exercises to increase muscle mass back. Raising the bar is great exercise and weight, and extending back. Stimulates the muscles very well, affects several muscle groups simultaneously, does an excellent job of both beginners and advanced. It is advisable to incorporate into your workout for your back if you have enough power for its implementation. For recruitment you will need a suitable lever (horizontal bar). Better would be if it is curved at the edges down to decrease tension in the wrists. It is best lever to be so high that you can not reach it without jumping. Otherwise you will have to bend your knees and legs in them crossed at the ankles to avoid touching the ground. You may run recruitment in a narrow or wide grip in begins, nadhvat or parallel grip behind the neck or the chest.

Raising the bar is a complex exercise which loaded most heavily back and biceps. Synergists here represented by trapezoidal muscles and forearms and even the belly muscles are stabilizing movement. To what extent will stimulate each muscle group is dependent on the version of the recruitment.

Options

With a wide grip to the chest - Running with a wide grip best stimulate the expansion of the back. Optimal width of grip is one in which the upper phase of movement your forearms are parallel. This call loads the upper outer area of the broad back muscles and thus stimulate expansion. Biceps are loaded less than the forearms. In the upper stage of the movement to twist the spine slightly backwards to shorten the maximum back. Recruitment stopped when the beard came over the lever is short detention and smooth descent.

With a wide grip behind neck proniran - Here again are loaded upper and outer sector of the broad back muscles, but also are responsible for the domestic sector and the long dorsal muscles (static). In addition to expansion, this exercise is to compaction (volume). The difference in recruitment to the chest that will hold you back vertical throughout. In the upper stage of the movement your head passes over the lever. Recruiting stops at the touch of a lever neck, short detention and should gradually relax.

With a narrow grip (classic, or "military" version of the collection) - grip is shoulder. Unlike the previous two, this option is more for strength and sealing the back. Mainly affects the upper sector of the broad back muscles. Biceps are loaded less than the forearms. In the upper position twist your spine backward. Dial up until your chin is displayed above the lever, and if you can and even higher. After a moment, holding sit down without rocking.

With a narrow grip supiniran - This option loads the most biceps of all the above. Grip is slightly narrower than shoulder. Unlike gatherings proniran grip, those in the grip supiniran loaded mostly lower sector of the broad back muscles. Used for "densification". Speed is increased, and attention to the technique of execution. In the upper stage of the movement gently pull back on its curved back. Dial up until your chin is displayed above the lever, hold for a moment, then relax smooth down.

With a neutral grip - used for sealing the back. This is perhaps the most effective recruitment for the purpose of these 4 types. Compacts wide dorsal muscle in its entire length, but focuses mainly on the upper part. Affect the sensitive and long spinal muscles. Biceps loaded more than gatherings proniran grip, but less than those with supiniran grip. Playing with a special V-shaped handle, attached to the lever or with fingers interlaced. In the upper stage of the movement back again is curved back for maximum load. Key to the maximum possible height, hold for a moment and relax smooth down.

Recruitment of lower lever - Raising the lower lever is lighter version of the recruitment of high leverage. Affects the same muscles, albeit to a lesser degree. Beginners who do not have enough strength to perform everyday gatherings, use this exercise or pulleys. Raising the bar low, speaking side is a mirror copy of pushups. Use all possible in the recruitment hvatove.

For beginners - Recruitment of support legs, pushing up from the floor or lying on purpose bench under the lever. If you do not force this option, start training your back, pulling on the pulley, and when acquired, begin to dial.

Advanced - They add extra weight - dumbbell or disk. Jammed between the ankles. The disc is fixed by a special lever on mine - a form of "V" or attaches a hook to the belt of the athlete.

Method of execution

1. catch up on the lever legs bend at the knees and crossing ankles.
2. You start recruiting, trying to feel pressure in the broad back muscles.
3. The upper stage of the movement twist your spine back to shorten the maximum lateralisa.
4. Once your chin is displayed above the lever, hold for a moment and return smoothly to the starting position.

Proper implementation of recruitment can be difficult, especially for beginners. Too often, recruitment is mainly biceps, body swaying back and forth motion or not performed in its full amplitude.

Order to load more back, you can collapse the legs and make them crossed at the ankles. In the upper position must be bent back. If you are loaded more biceps are dialing granted feet (if the lever is high enough) and do not bend backwards. The loading of the biceps makes sense only when dialing in begins.

Not rocking your body during exercise. Kicking with feet to dial up above. This is chiting that load off your back. Perform repetitions clean. Only when you reach failure, you can do 1-2 reps with chiting.

Perform recruitment wide grip slowly and concentrate on the back. Try to feel how it works. Do not pull up to the biceps. Try to dial using the back and biceps compressing as much as possible less.

If you dial with a wide grip (extending the back), carefully select its width. The best grip is one where the highest point in your forearms are parallel. Do not drag more closely, because we loaded more biceps. Do not use too wide grip. If you have room lever, cranked down the edges, do not try to grab it necessarily the most widespread. This will reduce the amplitude of movement and not enough lade back.

Not deploy fully in hands down. This will put unnecessary strain on your elbows when you start the next repetition. And not resort to the other extreme - to be granted only by half. Expand hands almost but not entirely.

Before exercise, always warm well. Recruiting can stress muscles and strong elbows and bring your nasty injury.

Relevance

Pullups on the arm can perform different functions according to the selected option. Options with a wide grip are primarily to expand the back. Variants with a narrow grip and grip are parallel to the mass (compaction) and trimming back. Regardless of the option, the site of recruitment at the beginning of training for backup. Only if it begins dialing in for the biceps, you can put commands, in the beginning of the training for biceps. You can rotate the options behind the neck and the breast (through several workouts in the same workout or even within the family - a dialing back "and a" front "- alternately).

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