A pull-up is an interesting exercise of the upper body compound. Although it can be done with any grip, in recent years some people use the term to refer more specifically to pull-ups done with the position of the forward palm.
The term chin-up , traditionally refers to a pull-up with a chin carried over a bar, used in the 1980s to refer to an overhand/pronated hand, with a hand grip (at under-handed/raised) is called the "inverted" chin.
In the next few decades, this usage has been reversed, with some using "chin" to refer to pull-ups done with palm-back position. However, the "chin" is still often used to refer to the hand grip.
The most popular means of flow refers to a closed-chain weight movement in which the body is hung by the arm, grasping something, and pulling upward. When this happens, the wrist remains in a neutral position (straight, not flexed or extended), elbows flex and shoulders stir and/or elongates to bring the elbow to or sometimes behind the torso. The knee may be bent by choice or if the bar is not high enough. Bending your knees or holding your legs in front slightly can help reduce swinging.
Traditional pull-ups depend on upper body strength without swing or "kipping" (using strong initial leg movement to gain momentum). This exercise mostly targets the latisimus muscles of the dorsal back with other pushing muscles.
Video Pull-up (exercise)
Makna awal
In recent decades, pull-ups also include an open-chain pull exercise carried out with barbells. These exercises are now better known as bending lines (in the 50s) and vertical lines (in the 70s)
Maps Pull-up (exercise)
Etymology
His name refers to pulling one's body. It can be done with hands facing in all directions, from vulnerable to supine.
Some people associate "pull-ups" by using handrails (pronations, palms facing outwards). These include by Boy Scouts of America, Guinness World Records "making the difference between" pull-ups and chin-ups by grip. Organizations such as the United States Marine Corps, however, see pull-ups include hand grips up and down hand.
The "chin" is carrying the chin up to touch the bar or go to the bar, with a grip facing the palms.
Pull-up variations, outside the name for their handles, can also be named based on how high the body rises, by naming it after a good body part comes in contact with or passes over the top of the bar. "Chest-up" or "sternum-up" for example, indicates that the chest or sternum meets the bar, requiring additional sapular and depressant adduction.
As a physical test
In the armed forces
Pull up is a common way to measure upper body strength from "pulling muscles". They are used by the United States Marine Corps as part of the Physical Fitness Test, although marines may also choose to replace push-ups.
Pull up is also used as part of a military test in Singapore, where IPPT for men National Service is used. It is also used in the NAPFA test for boys over the age of 14 years. Then deleted in 2014 with the announcement of the new IPPT format.
Grip
Pull-ups (including chins) can be done with supine, neutral or pronated clutches (often called "chin-ups", "grip pull-up hammers", and "pull-ups", in sequence). Grasp may fit each other or different (mixed grip). The grip can also rotate throughout the movement, such as doing it on the ring, the grip turns (the handle is wrong) or pull the handle. The range of motion used by trainers may vary. The fullest possible distance is with the arms straight above (elbows just above the shoulders), to pull when the arms are on the sides (elbows just below the shoulders). People sometimes only train parts, such as avoiding locking the arms at the bottom, or stopping when the head/chin/neck touches the blade. Positions in the range are also isometrically trained, as in the folded arms and the straight arms are hung for time.
The width of the handle can also be different. When grabbing and holding the bar in a pull-up, the hands can be shoulder-width apart, or wider, or narrower to touch each other. This can make the pull-ups more difficult and can limit the range of motion compared to the shoulder width grip.
Muscle used
Weapon
Pull-ups also work brachialis and brachioradialis in the arm. These muscles are located near the elbow, and help move the forearm. The brachii biceps, or just biceps, cross the elbow and shoulder joints and work to flex the elbow joint during exercise. They are more involved with handrails. The long head of the tricep also crosses the shoulder joint and helps in the adduction of the shoulder.
Shoulders
Pull-ups use core patios, small muscles in the back of the shoulder blades. The nearest Rhomboid, which connects the spine to the shoulder bone, also plays a role. Pull-ups also use trapezius along the spine and shoulders, and the levator scapula along the sides of the neck. These muscles work to lift and suppress the shoulder bladder, and are sometimes called "shoulder shrinking muscles."
The deltoid muscles, especially the posterior deltaids also help.
Scapular
The muscles that attach and compress the scapula include the lower trapezius muscle and the minor pectoralis. Pec minor also works together with rhomboid muscles and levator scapula to rotate the scapula downwards.
Muscles attached to the compounding and extending arms include the posterior deltoid muscles, teres nuclei, and minor stabilizing contributions of some rotator cuff muscles (infraspinatus and teres minor as lateral rotators, subscapularis as medial rotators).
Abdominal muscle
The abdominal muscles stabilize the torso by connecting the ribs to the pelvis. The rectus abdominis (along with the hip flexors) can produce a force to lift the lower body upward during kipping, but it can also stabilize the pelvic front from floating away from the sternum, as the spina erector helps to keep the spine from spreading. behind. External and internal obliques perform a similar role in other aircraft, capable of generating or preventing twisting or side bending, and can help reduce body swings. Transverse abdominis help prevent movement in all directions, pushing the neutral position.
Pelvic floor
The pelvic floor muscle holds the organ and stabilizes the pelvis.
Hands and forearms
The forearm muscles also work by holding the overall weight, increasing the strength of the fingers and the forearm muscles creating strong isometric contractions in these muscle groups.
Security
Organizations such as the American Council on Exercise provide suggestions such as "be careful not to overpress your shoulders during this exercise." Elbow pain due to tendonitis, bursitis, and ulnar nerve blockage can occur as a result of excessive pull ups and improper techniques.
Variations
World Records (pronation grip)
Guinness World Records
Body weight:
- Most in 60 seconds: 54 by Boris Nalbantov Sofia, Bulgaria June 17, 2017
- Most in 1 hour: 1009 by Stephan Hyland in 2010.
- Most in 6 hours: 3,515 by Andrew Shapiro in 2016.
- Most in 12 hours: 5,742 by Andrew Shapiro in 2016.
- Most within 24 hours: 7.600 by John Orth June 11, 2016.
- Most within 24 hours (Women): 3.737 by Eva Clarke in 2016.
Weight (variation):
- Most Clap Pull-ups in one minute: 30 by Blake Augustine Dec 2015. Video
- Most one arm pulls up in a minute: 17 by George Gaydardzhiev 2012.
- Most pinky pull ups are in sequence: 16 by Maibam Itayan Meitei (India) 2014.
- Most muscle enhancement in sequence: 25 by Jarryd Rubinstein (Australia) 2010.
- Most Interesting One Armed Arm is 22 by Rob Chisnall (CA) recorded briefly, without comment on dynamic or static style, in the Guinness Book of World Records (1989).
Weighted:
- Most added weights: 230.49 pounds by David Marchante in 2016.
- At most with 40 pounds: 31 by Ron Cooper (USA) in Marblehead, Massachusetts, USA, on September 7, 2017
- Most minutes with 60 pounds: 23 by Ron Cooper in 2016.
- At most with 100 pounds: 14 by Steven Proto on October 15, 2014.
RecordHolders.Org
As of January 2015, most repetitions over a period of time:
- 3 minutes: 100 by Ngo Xuan Chuyen (VIE) in 1988 during the "Strongest Army in Vietnam" contest
alternativerecords.co.uk
- The heaviest total pull-up weight: 402 pounds by Steven Proto (USA) on April 28, 2011
- Most pull-ups with a 45 lb. 18 plate by Damien Longley (USA) on March 28, 2011
World's Pull-Up Organization
The world's pull-up organization will set the world's first pull-up championship in the summer of 2019 in Finland. The game will feature two individual disciplines: repetition of pull-ups and weighted withdrawals in some weight classes for men and women. Competitors can use whatever hand they like (under hand/sprinkled, with their own hands/pronations, mixes).
See also
- Chin-up
- Pulldown practice
- Encourage
References
Source of the article : Wikipedia
0 Comments