Muscle Toning, Powerful Upper Body Workout
Power, explosion and speed. Here are the three qualities you develop by measuring yourself at Muscle-up. This aesthetically pleasing and impressive bodybuilding exercise requires perfect mastery of pull-ups and dips, which are two key movements. Discover the secrets of the perfect workout.
Some consider it a variable traction. In fact, muscle lifts are like a specific sequence based on two major muscle-building moves, pull-ups and dips. The peculiarity of an exercise that requires a fixed bar (gymnastic rings is also possible) is based on an ultra-strong formula to strengthen the upper body. This is divided into three parts: the traction phase where the body passes behind the penis; The transitional phase where the body rises above the bar and the third phase of dips, where the body pushes the bar back until it ends with the arms extended up.
Muscle toning benefits
Anyone who's never done pullups and dips before can go their own way: success with toning is a complex movement that requires a good foundation in bodybuilding and a lot of preparation beforehand. Like a runner preparing for his first marathon, he is advised to follow a training plan and proceed step by step to pass the final exam with ease and safety. But once you master the stretching and repetition process, the benefits are quickly felt: strength gain, overall blast, speed, better coverage and stability in bodybuilding exercises and in sports in general.
Muscles that are required by the muscle
The exercises greatly build upper body strength and muscle mass. reinforces:
Back muscles: the latissimus dorsi, the trapezius muscle, the trochanter major, the trochanter minor. The muscle pull is excellent for sculpting the back by working on the pull-ups.
Shoulder muscles: deltoid, rhomboid. Shoulders are always in demand, hence the importance of properly warming up.
Arm muscles: biceps (front of the arms), triceps (back of the arms). The former is moved on pull while the latter takes charge on dips (push over the bar). Powerful levers help control movement and speed of execution (slow on dips, swing speed during transition between pull-ups and dips)
Chest muscles: pectoralis. They are recruited in the push-up stage during dips on the bar.
Forearms: long stoppers. They are widely used, especially during the transition phase (between clouds and dives).
Abdominal girdle: transverse (deep muscle), rectus abdominis. The body needs to be continually toned so the abdominal muscles are working well to adopt a stable, clean posture.
Far from being natural, achieving a muscle lift requires an irreparable approach to avoiding injuries, especially at the level of the muscles, shoulder joints, and elbow, which contribute strongly. Here are the main stages of muscle division:
- Starting position: Stand, 50 cm behind the bar to facilitate the impact of the pendulum to your body and get the bar more easily. Your body is toned (abdominals tightened, buttocks and legs contracted) and your feet parallel.
Phase 1 of the movement: Hold the raised bar with the arms not fully extended (no overextension, arms remain slightly bent to protect the elbow joints) and place the hands on the crossbar a width wider than your shoulders. The bar is grasped with the palms of the hands facing the ground (in pronation) with the thumbs over the crossbar, in order to facilitate the transition from traction to incline.
Raise your body vertically by pulling on the bar and bringing your chin and then your chest behind the bar.
The second step of the movement: To make the transition between pull-ups and dips and lifting the body over the bar, make a pendulum movement with your body. You can help yourself get up on the knees in order to gain the necessary momentum and quickly push your body and blast over the bar.
- The third stage of movement: Once the pelvis reaches the level of the penis, proceed to the stage of repulsion (dips). Push your arms up with your elbows parallel and locked (to protect your joints) so that your arms are directly above the bar. Control the descent and repeat the exercise.
Common mistakes should be avoided
Skip the movement preparation: The perfect execution of muscle tone requires a certain strength to master the basics of movement. It is essential to know how to do flawless pull-ups and dips, before tackling the full work of stretching muscles, if you want to avoid injuries. Learning these movements, simple pull-ups in the bar and dips in the bar are a prerequisite. Once these movements are well absorbed, the practitioner should be able to perform at least 10 to 15 repetitions of each on a stationary bar. This prerequisite ensures that you have the strength and explosiveness to tone the muscles.
Staying in Apnea: During movement, fluid breathing is adopted to ensure good oxygenation and optimal muscle contraction. Inhale on the way up and exhale on the way.
Neglecting your posture: To ensure the transfer of strength and stability during the exercise, the body must remain well enclosed throughout the movement: the abdominal muscles are taut to keep the back straight and protected, and the buttocks and legs remain contracted.
Lunge: Push-up training requires patience, persistence, and taking the time to work at your own pace. Conversely, wanting to go too fast puts your muscles under extreme stress and increases your risk of injury. It can take several weeks to achieve an impeccable muscular shift and to succeed in associating many of them with fluidity. But the pride and satisfaction you will get in the end will be even greater!
Do not warm up: As with any training, a warm-up is essential before your session and here allows you to prepare your joints and injuries for effort and to reduce the risk of injury. Recovery after exercise is just as important. Consider stretching and self-massage with a tennis ball or massage roller in the areas where your muscles are targeted (back, shoulders). This promotes muscle fiber recovery and helps you better manage fatigue after such intense work focused on muscle tightening.
Simpler alternatives to building muscle
Muscle tightening can be prepared by using an elastic band attached to the pull-up bar. It is also possible to start your preparation by working differently with movements that are easily accessible to bodybuilding beginners.
Simple Strength Pull-ups: Beginners who want to gain the strength needed to tone their muscles can get their hands dirty by following this beginner's pull-up exercise program, which will give you the keys to successfully performing the first upper pull-ups. 3 weeks.
Explosion Burpee: Develop your explosive power and mobilize your entire body in the Burpee, a complete gymnastic workout. Challenge yourself to a 100% burpee on FizzUp.
Working with Suspension Straps for Packing: Using suspension straps allows you to work through instability and dramatically improves your cushioning, as well as your strength, two basic physical attributes of muscle tension. Become a suspension belt pro in 3 weeks with the RX 70 program.