PULL UP BAR, THE BEST WORKOUT FOR HOME
You have purchased the FFitness professional pull-up bar, but you don't know which exercises to perform. FFitness explains which workout to follow, offers you a complete plan with illustrative videos of the three fundamental exercises (TRANS WITH PRONATION GRIP, TOES TO BAR, DIPS).
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
Which workout to perform to best use the FFitness traction bars? Here is a simple program that takes place over 4 weeks with 2 sessions per week (example Tuesday and Friday).
Remember that, since you cannot adapt the weight load (body weight), you will have to adjust the intensity of the effort with the time of the exercise which will allow you to vary the times under muscular tension and therefore the difficulty. In a movement there are always 4 phases: concentric phase (ascent), transition phase (above the bar), eccentric phase (descent), second transition phase (arms extended under the bar). The time represents these 4 phases, always starting from the eccentric phase (the descent), with a time of 4 - 0 - 1 - 0 for a pull: I go up for a second, I have no transition and then I directly perform the descent, I go down for four seconds and I go back up.
Don't forget to also vary the set of repetitions: for example, 6 sets of 5 repetitions.
The exercise can be performed with 3 levels of difficulty:
level 1 = 3 repetitions
level 2 = 3 to 7 repetitions
level 3 = over 8 repetitions
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_btn title="DISCOVER FFITNESS PROFESSIONAL PULL UP BARS" color="warning" size="lg" align="center" link="url :https%3A%2F%2Fwww.ffitness.it%2Fitness-equipment%2Ftraction-bars%2F||target:%20_blank|"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
PRONATION GRIP TRACTIONS - watch the full video at the end of the post
Muscles involved : lats and biceps.
Execution of the exercise: suspended from the bar with hands wider than shoulder width. You are in pronation, palms facing forward (strengthens the back muscles more). To correctly perform a pull-up you must lift your body vertically until your chin is above the bar. Return to the starting position controlling the movement.
Breathing : Inhale when you go down and exhale when you lift your body.
-
Safety rule : keep your body straight and your muscles contracted for the entire duration of the exercise. Avoid swinging your body. Focus on your arms and back.
TOES TO BAR - watch the full video at the end of the post
Muscles involved : rectus abdominis major.
Execution of the exercise: suspended from the bar, with hands wider than shoulder width. Bring your knees to your chest while keeping your legs straight until your ankles touch the bar. Lower to the starting position, controlling the movement to avoid swinging.
Breathing : exhale during the effort, inhale when you come down.
Safety rule : keep your body straight and your muscles contracted for the entire duration of the exercise.
DIPS - watch the full video at the end of the post
-
Muscles involved : pectorals and triceps.
Performing the exercise: back towards the bar placed on the ground, place your hands on the bar and stretch your arms. Bend your elbows until your buttocks touch the floor, then rise up, stretching your arms.
Breathing : exhale on the way down, inhale on the way up.
Safety rule : keep your back straight and your abs contracted. Check the descent.