Pull-ups develop back muscles, shoulder girdle and arms. They are equally beneficial for both men and women. However, performing the required number of repetitions on the horizontal bar requires a high level of physical fitness. Therefore, for aspiring athletes, the engineers of the sports industry have developed pull-up bands.
Essence and basic principles
Pulling up is a basic physical movement. This means that large muscle groups are involved in the process of performing it. Depending on the type of selected grip on the horizontal bar, the main emphasis of the load can change as follows.
| Grip type | Muscles under stress |
| Straight slightly wider than shoulder width. | A direct grip is understood as a position of the hands in which the palm is turned away from the person involved. In this case, the main load falls on the lats and round muscles of the back, and the biceps muscle of the shoulder is practically not included in the work. The trapezius and posterior deltoid muscles are also involved. |
| Straight wide grip. | Loads the latissimus dorsi muscles as isolated as possible. The biceps and other flexors of the arm in the elbow joint are finally turned off from work. Great effort occurs in the area of the shoulder girdle. Not recommended for beginner athletes. |
| Narrow straight. | Placing the hands on the bar allows you to shift the emphasis of the load in the exercise to the inner and upper back (trapezius and deltoid muscles). Due to the deviation of the body during lifting, the muscles of the upper chest are worked out. |
| Reverse grip. | The position of the hands on the crossbar, in which the unfolded palm is turned towards the student. This type of grip is conventionally considered power. The biceps muscle of the shoulder and the flexors of the arm in the elbow joint are intensively included in the work. The reverse grip can be performed with a narrow and medium setting of the hands on the horizontal bar. The muscles worked are similar to those that are stressed when the arms are straight. |
When doing pull-ups, it is important to follow the correct technique.
Rules and guidelines
There are several key recommendations that must be followed when doing pull-ups on the bar:
- The movement is carried out strictly by muscle contraction. Involvement of inertial forces (swinging and twitching in the hang) is not allowed.
- Lifting and lowering must be controlled. It is forbidden to jerk with a positive phase of movement (contraction of muscle fibers) and falls with a negative phase (relaxation of the body).
- It is required to observe the correct sequence in breathing. Inhalation is carried out when lowering, exhalation is carried out when rising.
- The hands should be firmly fixed on the horizontal bar. This allows you to create an additional static load on the extensors of the fingers and achieve the necessary level of safety during exercise.
Each of the types of pull-ups has its own characteristics that must be taken into account when performing the movement. With a narrow straight grip, it is worth striving to touch the crossbar at the top point of the amplitude with the lower part of the chest. This will allow the maximum number of muscle fibers to be involved in the work.
When pull-ups with wide arms, there is no need to reach up so high. The features of the structure and attachment of muscles in the human body are such that such a trajectory of movement is unnatural and can lead to injury.
Complexes of exercises on the horizontal bar for inexperienced athletes should not consist of a large number of exercises. Male and female beginner athletes are unable to do a lot of work. Excessive stress can cause rejection to play sports.
An elastic band for pulling up on a horizontal bar is the best solution in this situation. Correctly selected load is the key to sports longevity. And getting the result and consolidating it is not the result of one-time records, but a long process of regular work.
Indications for the beginning of use
Along with a lack of training experience, there are factors that interfere with for beginner athletes to practice on the horizontal bar and get the result from classes:
- Overweight. Excess weight creates an additional load not only on the musculoskeletal system, but also on the muscles of a person. Therefore, overweight exercises are difficult even for experienced athletes. Those with little training experience should use additional technical means.
- Weakness of the muscles of the body. With normal body weight indicators, novice athletes are often unable to independently perform the required level of load. Trainees have to use additional training methods to increase physical strength and endurance.
- Accessory muscles lagging behind in development. Developed lats and large round muscles do not guarantee the ability to perform 10-12 repetitions on the horizontal bar. Underdeveloped muscles in the forearms and hands may prevent the athlete from hanging from the bar long enough.
- Violation of movement technique as a result of fatigue. Lack of training or being overweight is one of the main problems for beginners. Joints and ligaments suffer from improper technique, and muscles are not able to develop in the correct proportions.
If any of these symptoms is found, you must immediately take measures to eliminate it.
An elastic band for pulling up on the horizontal bar is a solution to all the problems described.
There are several types of elastic elastic rings that are suitable for performing exercises on the horizontal bar for people with different body types and levels of training.
Each type of elastic is marked with a standard color coding.
- Green color... The tensile load in such products does not exceed 5 kg. The models are suitable for people with a high level of physical fitness. They provide low additional force on upward travel. It is rational to use such products when it is necessary to make adjustments to the technique of performing the exercise.
- Blue ribbons and rings - load from 5 to 8 kg. Widely used to aid in pull-ups. Suitable for athletes who are able to independently perform on the horizontal bar no more than 6-8 repetitions in 1 approach. Experienced athletes use them to warm up before training.
- Yellow elastic rings indicate that they have a resistance of 8 to 12 kg. Such expanders are used in their occupations by people whose number of full pull-ups in one attempt ranges from 4 to 6 times. Yellow ribbons are used by athletes to work out the accessory muscles. For this, after complete fatigue of the large back muscles, an additional approach is carried out using this equipment.
- Red ribbons and elastic circles are capable of providing a high level of support. The tensile force in these models reaches 18 kg. Such rubber rings are capable of pushing up an athlete weighing up to 95 kg. Thanks to this, overweight people have the opportunity to fully train on the horizontal bar.
- People with low physical fitness use rubber loops and rings in black. The tensile force in this inventory reaches 23kg. They are very resilient. Thanks to elastic bands of black color, beginners of all ages and with any level of physical fitness are able to perform full-fledged workouts on the bar and improve the technique of performing the exercise.
Contraindications for use
An elastic band for pulling up on a horizontal bar is able to compensate for the insufficient level of training of a beginner athlete. However, in a number of cases, even the use of such a technical means is not able to make classical pull-ups available to citizens. This is due to the presence of individual contraindications to exercises on the horizontal bar.
Exercises on the bar are prohibited with the following deviations and diseases:
- Scoliosis - curvature of the lumbar spine. In the extreme stages of the disease, the spinal column undergoes significant deformation. The muscles of the back cease to function normally and are unable to provide support to the lower back when hanging from the bar.
- Herniated intervertebral discs. With this deviation, any axial load on the spinal column is contraindicated. Exercises on the horizontal bar should be replaced with exercises with weights. In this case, reliable back support must be provided.
- Spinal disc protrusion - This is one of the types of hernias in which the disc bulges into the spinal canal. Exercise for this disease is prohibited.
Caution when exercising on the bar must be observed for people suffering from degenerative changes in the spine. Although pull-ups improve blood flow and mobility in all vertebral structures, overuse of this area can increase pain.
Particular attention should be paid to cervical osteochondrosis. When doing pull-ups, the load on this part of the spine is great. Therefore, athletes with similar problems should use elastic bands in their workouts. This will allow you to optimally dose the effort in the classroom.
Helpful hints
The chin-up elastic is a multifunctional tool used by athletes to make an exercise easier or more difficult. For effective use of this equipment, it is necessary to correctly select the load level.
The choice of elastic ring for pull-ups depends on 2 main factors:
- Physical fitness level.
- The mass of the student.
The level of fitness can be expressed in the approximate number of pull-ups in one approach.
Considering the above classification and labeling of rubber bands for sports activities:
- Green 2-5 kg.
- Blue 5-8 kg.
- Yellow 8-12 kg.
- Red 12-18 kg.
- Black 18-23 kg.
It is possible to compile an approximate table of the dependence of the model of auxiliary equipment on the number of repetitions and the weight of the student.
| Athlete's weight, kg | 40-60 | 60-70 | 70-80 | 80-95 | 95-115 | |||||||
| Number of clean pull-ups, pcs. | 0-2 | 3)-4) | 3)-4) | 3)-4) | 3)-5) | 4)-5) | ||||||
| 2-4 | 2)-3) | 2)-3) | 2)-3) | 2)-4) | 3)-4) | |||||||
| 4-6 | 2) | 2) | 2)-3) | 2)-3) | 3) | |||||||
| 6-8 | 1)-2) | 1)-2) | 1)-2) | 1)-2) | 2) | |||||||
| 8-10 | 1) | 1) | 1) | 1) | 1)-2) | |||||||
This table is for guidance only. Body weight of 95 kg can be achieved both by building muscle volume and by being overweight. However, this data can help beginners with the selection of the necessary equipment.
Main complex
Pull-ups on a horizontal bar using an elastic band do not differ from a similar exercise without the use of aids in terms of the execution technique and the method of building the training program.
There are several main options for the formation of a training sleep on the bar:
- A complete upper body workout.
- Exercises to achieve maximum results in classic pull-ups.
- Functional classes with elements of Workout and acrobatics.
When performing each of the complexes, it is possible to use elastic bands. At the same time, the method of attaching this equipment to the horizontal plank of the horizontal bar remains unchanged.To fix the rubber ring on the bar, wrap it around the horizontal bar and pass one end of the tape through the loop of the other.
Complete Upper Body Workout
The training program for beginners consists of 2-3 types of pull-ups and several exercises for the rest of the large muscle groups. This split is designed for 3 training days a week.
1 day
- Classic pull-ups (the grip is slightly wider than the shoulders) - 4 * 10-12 reps. The technique for this movement is described above. The use of rubber rings is possible, both from the first approach, in this case, it will be possible to maintain a sufficient amount of strength until the end of the exercise, and upon reaching a certain level of fatigue.
- Push-ups from the floor with arms shoulder-width apart - 3-4 * 8-12 times.
- Reverse grip pull-ups with narrow arms - 3 * 8-10 reps Recommendations for the use of rubber rings remain unchanged in relation to No. 1.
- Alternate lunges on each leg - 3 * 20-25 times. When performing lunges, it is necessary to monitor the position of the body during the movement. It is not allowed to roll forward, backward and to the sides. The front leg should rest on the floor with the entire foot.
- Twisting on the press - 3-5 * 20-25. Provide a slight bend in the lumbar region when doing twists.
Day 2
- Wide grip pull-ups - 3-4 * 10-12 reps.
- Push-ups with narrow arms - 3 * 10-12 times.
- Rises on a horizontal bar with a narrow setting of hands - 3-4 * 8-10.
- Traction of legs bent at the knees to the chest in the hanging - 4-5 * 20-25
- Squats - 3 * 12-15. The exercise is basic and technically very difficult. Therefore, beginners should not use additional weights when performing it. This movement must be performed smoothly without jerking. Pay particular attention to the position of the heels when lowering. They must be firmly pressed against the supporting surface. The slightest rounded in the lumbar and thoracic spine is not allowed.
Day 3
- Classic pull-ups - 3-4 * 10-12.
- Reverse grip shoulder width apart - 3-4 * 8-10. In this case, the use of an elastic band is necessary from the 1st approach of classic pull-ups. If this recommendation is ignored, then the result from the lesson will not be maximum.
- Push-ups from the floor - 3-4 * 10-12.
- Squats with a wide stance or lunges with striding - 3-4 * 12-15.
- Hanging on the horizontal bar - 1 * maximum.
Fixing the result
To consolidate the result, after each workout, it is necessary to stretch all the muscles involved in the exercise.
- Back. To relax the lats, you need to rest your hands on the vertical support of the horizontal bar. In this case, the hands should be slightly below shoulder level. After that, take 1 shallow step back so that the body is tilted forward. After this, light body turns should be performed.
- Shoulders. The arm bent at the elbow should be raised to a horizontal level. In this position, the hand of the limb of the same name must be removed by the opposite shoulder. That is, if the right hand is raised, then the hand should be retracted beyond the plane of the left shoulder.
- Front of the thigh... The leg bent at the knee is pulled back.
- Pectoral muscles. The outstretched arm at shoulder level rests on the horizontal bar stand and is fixed on it. After that, it is necessary to make a slight rotation of the body in the opposite direction.
When to expect the effect
Elastic bands for pull-ups on the horizontal bar are not able to significantly reduce the time to achieve visible results from training. However, thanks to their use, even novice athletes can achieve significant results after 2-3 months of regular exercise.
Ring bands are a must-have sports equipment for those looking to get results from their workouts. At the same time, the level of physical fitness or body condition does not matter.Elastic bands for pull-ups on the horizontal bar can significantly diversify the training process for both beginners and professionals.
Article design: Vladimir the Great
Video about exercises on the horizontal bar
How to train with rubber loops: