Sit-ups for the upper body – means pull-ups on the stick!

Pulling on the stick is one of the best exercises to build strength and mass of the upper body (the best in the best category is half-barbell rowing, both hands and both hands, barbell rowing, renegade rowing, reverse rowing and deadlift). Most club-goers consider people performing 15-20 reps on the stick too strong. A large number of repetitions in the pull (without hanging an additional load) does not indicate the strength of a given person. Most practitioners confuse strength and endurance. 

Performing a large number of repetitions on the rod (without additional load) is associated with endurance – means with proper muscle and nervous system training (motoneurons), a large supply of muscle energy (phosphocreatine and glycogen). Accepting popular creatine (eg, monohydrate or malate) for several weeks leads to increased phosphocreatine resources in the muscles. This can help with improving the result in strength lifting. On the other hand, weight gain (caused by retention of water in the body) when taking higher doses of creatine – may reduce the result in the pull. If you want to check the strength of a given person in any of the buoys – you should apply a load that allows you to perform 1-3 repetitions. In the case of pull-up on the rod, we can suspend the additional load in many different ways. The simplest of them consists in using the weight mounted on the rope to the threesome belt (of equal width, along its entire length). For this method, we need a rubberized load, with handles (a uniform load can not be attached). Another option is a special harness that allows you to attach weight. In the end, the least comfortable solution is to hold the leg load when doing pull-up (eg dumbbells given by the belayer). 

Technical pull-up – we use the momentum to knock the body over the bars. This allows you to perform even dozens of repetitions in the series. The result is limited by the grip force. A similar technique is allowed on an annual PE exam for the army, while forbidden, for example, when recruiting for WSOWL (comment later in the text). 

Power lifting – we start, just like the technical one, with full overhang (elbows straightened up), finish the exercise when the beard is above the bar. You can also perform in an even longer range of movement – ie to the chest. In pull-ups, the movement is to be controlled, pure muscle strength (tightening of the blades) 


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