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Neck wide grip pull-ups

This approach is the more common way of practicing, focusing on training sites: shoulder and latissimus dorsi muscle, his arms hanging on a single pole, spacing between both hands shoulder width, hand grip bar, relax below the waist, latissimus dorsi muscle full extension, natural straight shank or two together.

In the process of pulling up, concentrated latissimus dorsi muscle contractility, bent body upward, makes contact with neck and collarbone before place the horizontal bar, then stop and 2-3 seconds. Then exhaling, to the latissimus dorsi muscle contractions force controlled, making the body slowly down to the starting position. Then repeat the exercise.

Novice just starting might have pulled up, don't worry, more practice Trapeze, while Trapeze bent shank, and rapidly downward, with appropriate swing thanks to the inertia on the experience bar move.

Neck wide grip pull-ups

Methods of anterior cervical was similar, the power requirements will be higher, as will work out well when the neck Chin up, you can try exercises neck pull-ups, is differentiated from the neck when the pull-ups, horizontal bar pauses after 2-3 seconds to restore contact with the neck, and then repeat the action.

Volumes was the main exercises the abdominal muscles and biceps brachii of both arms. In practice, and to take full advantage of leverage, head back, waist and arms to achieve a smooth hard.

Beginners could start pull-ups to build arm strength, and then in a practice Trapeze-side abdomen, while auxiliary exercises crunches increase abdominal strength.

Beginning the volume up is normal, do not be discouraged, the key is to stick, the arm strength and abdominal strength reaches a certain level, you can try make coherent movement, if it does not go on, you can try to grab bars, called grab bars that after two or three step approach, then jumped on the inertia of the bumper volumes on them. Generally most will succeed, in the beginning when using grab bars can be realized upon volumes of the essentials, and second, can increase confidence in the practice.

Single arm bar on the main practice is arm strength, and physical coordination, while the use of wrist strength and the wrist flexibility has certain requirements.

When I first practiced, can choose a used one arm to the arm exercises, started turning up, not anxious, can focus on experience wrist turnover, when the arm reaches a certain level, you can also use the grab bar said above to experience the single arm bar.

When an arm have turned poles into supporting State, single arm bar has been practicing almost, at this time to pay attention to controlling the body's posture could be realized by horizontal bars on the trend will swing arm on the other side of the body to support bars on the body as a whole.

When you can finish 1~3 after exercises, you can refer to the 4~8 practice of deepening the movement of training, horizontal bar exercise in General for physical fitness requirements are relatively high, in practice must enhance the protection of, in particular the 4 exercises ~8 exercises, is likely to get hurt, the key is to lay a good foundation, in practice, may also use bandages to prevent slip and fall injuries.