Pullups with

With a little technique training and required dedication parcels to go is however quite possible for both boys and girls to clear one. We will in this article will show you some of the techniques you need to practice, to get a muscle up.
Before you make it your goal to clear one muscle ups, you should clear a regular pullups with full range of motion and pull yourself all the way up. Can you manage a traditional pullups with restrained and controlled negative phase have been through the basic movement.
Can you between seven and eight normal pullups, the next step is to work on technique and explosiveness. In theory this can be done in several parcels to go ways. The best thing would probably be whatever you are working on variations of pullups and movements in the same motion path - this involves vertical draøvelser for the back.
Examples of this might be to train pullups where the goal is to hoist themselves parcels to go up as quickly as possible, or to run såkale alternators where you "skip" with arms. This I shall come back to later in the article. Technique 1: Explosive Pullups
In order to clear a muscle up is essential that you have trained for explosive pullups. You should concentrate on pulling you up as quickly as possible. The point is to teach you to recruit muscles as fast as you can to create maximum force in the shortest possible time.
For those who are starting to master this will be a natural progression to use a belt where one hangs 2.5-5kg parcels to go weights under him and continue the explosive training. After a few sets, you can remove them, and know how explosive you are. Technique 2: Pullups with jumps
Pullups with "hops" are not permitted to jump with legs - quite the contrary. parcels to go The name is therefore somewhat misleading, because the point is to jump with your arms. The point is to maximize explosiveness.
By using a low pole or building height by means of crates can use the legs as the exponential factor. parcels to go This allows you to jump up as if it was going to be a muscle up you performed.
The point of exercising of this is that you should make yourself familiar with moving the elbows above the bar. As you know that you are confident about the movement, you can move the rod higher and higher up or box further down.
To use this technique, it is normal to use false grip. In practice it means that you put your wrist over the rod, instead of just grabbing parcels to go it. You can barely see this in the video too. Are you more on how to use the false grip, you will find images and explanation here.
Technique: Start in the bottom position with false grip. Pull yourself up until you feel you are not going higher. parcels to go From here, try to pull yourself over the bar using your arms and shoulders. You will feel a massive pressure on the biceps and front shoulders. You will also notice that you almost automatically parcels to go raise your legs in front of you in an almost straight posisjon.Dette is normal. Watch out, here is the enormous strain on muscles and tendons so be very careful and use a long time to recover from when using this technique.
Technique explosive technique ensures that you pull up as far as possible. And that means you have to use your legs. A strong core allows parcels to go power from the legs go up through the abdomen, lower back and spine. If everything goes as planned you will achieve a weightless moments where you can move your elbows over obstructed and end up on top. This technique requires practice and practice again - where timing is essential. It must also be noted that you should not go up and under the bar, but up and back.
In the beginning it is not unusual that you only get one elbow over. This is normal and can still be called a muscle up. However, be aware that this gives a significant increase load on your shoulders. Good heating and recovery is important.
As shown in the video, the use of chains that charge be effective. The reason is that it gets heavier the further up you get the technique, the heavier it becomes. In terms of explosiveness this is very beneficial. An additional positive effect is that if you run a set of load and then try without. Have not you been berated before is the possibility that you have the same properties as a rocket much higher now. 3 Swing Technique
Here we use more leg and core muscles to create parcels to go the proper tension in the body. The range is being used to create a swing-arm that goes up the pole. It takes more technique and less strength and explosiveness.
Technology Start hanging like a normal pullup. Shoot your chest up and your legs backwards, this is the range you should have. With this range you start to remember back and forth until you feel you have enough torque. When you are moving beyond (ie from the pole) then pull to the back and let momentum swing of the rod. It is important that you keep your body tense and uses the energy stored in the tension with torque. Again, timing is important. In theory it is simple, in practice? I'll leave up to you.
It's hard having to set up an entire training