Pull-ups are one of the most effective exercises on your back muscles.
Each of the variants of pull-ups have their own features. That is, the loaded muscles are the same, but the accents are placed differently. So, we load: muscles of the forearm, biceps, shoulder muscle, triceps long head, chest and latissimus, trapezius, jagged, circular muscles of the back, back head of deltoid and rhomboid muscle.
The basic accent: the back muscles and forearm flexors, especially the humeral and biceps.
Performance: take the bar with a grip, it should be equal to the width of the shoulders. Hang a little with as aqgging back and with the crossed legs. Pull up, bringing the shoulders together and trying to touch the horizontal bar with the top of the chest. At the lowest point for the best stretch of the back muscles fully straighten the arms.
The basic accent: the latissimus of the dorsi and the biceps.
Performance: grip, equal with the width of the shoulders, only palms to yourself. Pull up, following the same rules, but focus on tapping the shoulders back and down at the beginning of the movement.
The basic accent: paired round, the top of the latissimus, trapezoidal.
Performance: take the bar with the grip, it should be approximately equal to the bench grip with a barbell, grasping this shell with the big fingers on the top – it’s better when you want to stretch the latissimus dorsi muscles. Without straining the biceps and bringing the shoulders together, pull up, trying to touch the horizontal bar with the top of the chest muscles. Sag in the back and look straight up. Lingering a little at the top, return to the starting position.
The basic accent: paired round, top and middle of the latissimus, trapezoidal.
Performance: the width of the grip is the same as in the previous exercise. Pulling up, do not sag in the back, straighten the legs and keep them in same line as the body. Elbows during the movement should be aimed straight down, not back.
The basic accent: the bottom of the latissimus, serratus and humeral muscles.
Performance: hang up on the bar, holding it, as in the photo. Sagging in the back,pull up, trying to touch the bar with the bottom of the chest.
The basic accent: the bottom of the latissimus, biceps.
Performance: take the bar with the reverse grip, possibly connecting the ribs with the palms together. Hang on the straight arms, sag your back and look at the wrists. Pulling up, focus on the flawless tapping of the shoulders back and bringing the shoulder-blades together. Approaching the top point, try to sag your back harder and to touch the horisontal bar with the lower part of chest muscles.
The basic accent: the bottom of the latissimus, serratus and humeral muscles..
Performance: take the bar, putting a fist in front of another. Pull up, sagging actively the back and trying to touch the bar with the bottom of the pectorals. At the top point takes away the head from the horizontal bar – with each repetition to another side. From the set to set change the position of the hands.
The basic accent: two-headed muscle of the shoulder.
Performance: take the bar with the middle reverse grip and pull up evenly in half. In this position focus the body at the straight angle to the floor and bend your hands, trying to bring the clavicles closely to the horisontal bar.