30 kinds of pull-ups for all skill levels

You should try pull-ups, because they:

• strengthenElectromyographic analysis of muscle activation during pull-up variations the entire upper body, the muscles of the forearms and back. A small portion of the load also falls to the upper part of the pectoral muscles. Depending on the type of pull-ups it can be changed, but not much. All variants of pull-ups about the same load listed muscles.
• Provide an incentive for the growth of muscles and shoulders back. You can only deal with the weight of his body and get a nice relief figure.
• Universal and accessible to all. Even if you have never in my life have moved up, you will be able to carry out a simplified version of this exercise and go to the classic and complexity; with time.
• Will not allow progress to stop. This exercise can complicate to infinity, so you will always be room for improvement.

1. With rubber-expanders

It is bringing exercises for classic pull-ups. For him, you will need to stretch Tape-expander. You can buy it on AliExpress or in any sporting goods store and use not only for pull-ups, but also for the complexity of other exercises with the weight of his body.

Hook the rubber band over the horizontal bar, insert one or both feet in the loop and tighten. Expander will push you under his feet and to facilitate the exercise. If you buy a set of rubber bands with different resistance, you can change them as strengthening the muscles.

2. Australian

For such a low horizontal bar pull-ups needed. If a Occupation house, You can disassemble and training time to hang it lower. You can also buy hayletsy for kalisteniki - they come in handy for dips and many other exercises with the weight of his body.

Grasp the lower horizontal bar direct grip on the shoulder width, pull the body in a line. Tighten the horizontal bar itself until it touches the chest and descend back.

3. Australian with feet on the dais

In this embodiment, the center of gravity is shifted slightly, so that it becomes more difficult to catch up. Grasp the lower horizontal bar, place your feet on the steady rise of that body lined in a line parallel to the ground, and pull up until it touches the horizontal bar feeding.

4. Australian on the rings

In this embodiment, the exercise is more difficult due to instability. Grasp and pull ring body in a single line. Tighten the rings themselves and come back. Try to keep your body stretched and strained, making sure your hips do not fall.

5. eccentric

Jump on the horizontal bar and tighten using the inertia of the jump. Hold the top and falls back as slowly as possible.

6. direct grip

Such grip better than other loadsElectromyographic analysis of muscle activation during pull-up variations trapezius muscle, located in the middle of the back, and brachioradialis - the forearm muscle. Hang on the bar, lower the shoulders and pinch the blade. Pull themselves up to the exit of the horizontal bar and jaw descend back. Make movements smooth and controlled. Do not pull up or neck forward, not to relax his shoulders in the bottom of the pull-ups.

7. reverse grip

Such grip a little more load biceps and infraspinatus muscle lining the blade. However, differences in load are insignificant. Many people are easier to catch up reverse grip because of the convenient location of the forearm, so you can start developing the classic pull-up with him.

8. different grip

Grasp the horizontal bar right grip with one hand and back - another. In another approach, change hands.

9. neutral grip

Neutral grip - the champion of the load on the biceps. To catch up, so you need two crossbeams are located close to each other - on certain models of home horizontal bars have special handles that. If you do outdoors, You can perform the exercise on the stairs "horizontal bars."

10. commando

It is a neutral grip pull-ups, but on the same rung. Exercise is complicated due to the need to stabilize the body. If you relax, the body will sway and turn in different directions.

Is pulled to release the head on the horizontal bar, alternate sides through time.

11. narrow grip

Put your hands narrower than that between the wrists on the bar space is left no more than the width of the palm. You can perform both direct and reverse grip: in any form with a narrow formulation of more load goes to the shoulder biceps.

12. wide grip

This variant is more difficult pull-ups with hands shoulder-width apart, so proceed with the development, but when you learn well to catch up in the classics. Grip the right grip crossbar wider shoulders to be pulled touch breast horizontal bar and descend back.

13. Per head

In this exercise, you draw his head forward, beyond the line of the horizontal bar, which provides a more direct position of the body and increases the load on the large round the back muscles. Grasp horizontal bar Direct wider shoulders grip, pull, bringing forward body for horizontal bar line and descend back.

14. On two ropes

Such pulling loads perfectly delta and infraspinatus latissimus dorsi. Hang on the horizontal bar of the rope or towel shoulder width apart, grasp them closer to the bar and pull up so trying not to wobble.

15. on the rings

Such tightening is more difficult to carry out because of the instability: you have to connect the body to the ring is not swayed.

16. weighing

If you can easily perform 10 pull-ups in the approach, try a variant with weighting. For this special vest can be used with sand or metal plates or, if engaged in the gym, a belt with pancakes.

17. With bent knees (tuck)

This exercise will pump not only the shoulder girdle, but also the muscles of the cortex: the press and the hip flexors. Hang on a horizontal bar, lift your legs, knees bent at a right angle. Tightens in such a position, without lowering the legs to the end of the exercise.

18. L-pulling

This exercise is more difficult to the previous one, because the shoulder strength increases, and with it grows the load on the hip flexors and abs. Hang on the bar, lift the straight legs to an angle of 90 ° in the pelvis and lifts in this position. If you're good at the classic pull-ups, try a more sophisticated versions with increased load on one arm.

19. With one hand on the rope

Loop the rope or through the horizontal bar ordinary towel. Place one hand on the crossbar and the other - for the towel and pull up in this position. In another approach, change hands.

20. With one hand on the expander

Hook for flexible horizontal bar tape-expander. With one hand, grasp it, and the other - for the horizontal bar. Take an equal number of approaches and the right and the left hand with an elastic band.

21. Archer

Grasp the horizontal bar direct wide grip. Pull to the right hand and the left to straighten. Then lower and repeat the same thing to the left arm.

22. Typewriter

Do one stretching. Then, without sinking, move to the right body, straightening one hand, and do the same thing in another direction. Continue to move from side to side.

23. On the one hand, with the capture of the other

Hang on one hand, and the second grasp the wrist. Tightens in this position, and the next approach change hands.

24. Eccentric on the one hand

Make pulling on two hands, then leave one on the bar and slowly lower yourself down.

25. Australian on the one hand

Hang on a low horizontal bar, pull the body into a straight line, one hand on the opposite shoulder. Pull-up horizontal bar to touch his shoulder.

26. Kipping

Such tightening popular CrossFit. Due to inertia, they remove some of the load from the muscles and allow you to perform more times in less time. However, due to sudden movements of explosive can be dangerous for an untrained person. Therefore it is better not to start them earlier than you may perform a classic pull-up 8-10.

Hang on the bar, jerk print the shoulders forward, gaining momentum, and then simultaneously post them back to the bar and tighten.

27. Butterfly

This technique allows you to perform pull-ups very quickly, without stops and unnecessary movements. However, to explore the butterfly is not so simple: the movement requires developments.

Hang on the bar, lower the shoulders and pinch the blade. Print the shoulders and body forward, beyond the line of the horizontal bar. Bend the arc of the body to brush elbows and shins were left behind, and the body, shoulders and hips come forward.

From this position on the inertia Feed back and up and straighten his legs and bring forward. Once the head goes beyond the level of the horizontal bar, begin to descend in an arc: back output body, shoulders and hips forward. It turns up and down movement is not a straight line, and the trajectory of the ellipse in a yield of plane horizontal bar at the bottom.

28. On the margin of the horizontal bar

A little to shake the shoulders, and be pulled sharply at the top, lifting his hands on the horizontal bar.

29. With cotton

Dial little inertia, head shoulders for plane horizontal bar as in Kipping pulling up, and then be pulled sharply at the top and tear hand clap hands.

30. With Enough

Grasp the horizontal bar reverse grip, dial inertia and at the top to quickly change from the reverse grip on the line.

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