Doing PullUps : 7 Benefits for Your Health
Do you want to develop your back muscles and biceps? Are you considering incorporating tractions into your training? This exercise brings together various benefits for your entire body. Now is the time to discover them!
What are pullups ?
In strength training, pull-ups are a fundamental exercise. This movement consists of lifting the weight of your body through the action of your arms and your back. This means that you must grasp a bar that has been installed high up. Then, you must lift your body so that your chin or neck joins it.
What are the pulls for?
Tractions are polyarticular exercises. In fact, they are basic movements that use many muscles simultaneously. Thus, this type of training allows you to develop a specific muscle, but also those that accompany it in its action. These exercises amplify both strength and mass, which makes them its greatest specificity. Indeed, the tractions allow you to increase your muscle mass by working a set of muscles.
Which muscles are worked with the pullup ?
Performing tractions at body weight generates a significant muscular effort. Therefore, this exercise allows you to develop several muscles, mainly those of the back and shoulders.
Concerning your back muscles, the pullup work :
the great dorsal;
the large round;
the muscles of the trapezoids;
and the rhomboids.
Tractions also strengthen your arm muscles like :
the biceps;
the anterior brachialis;
and the brachio-radial.
Finally, although their activities are secondary, your pectorals are also solicited during this movement. If you wish to develop this part of your body, specific traction exercises can be performed, such as the "muscle up" that we will see a little later in this article
What are the health benefits of pullups?
Gain muscle and burn calories
Tractions mobilize many muscles of the body. By incorporating these into your high intensity workouts, such as Crosstraining for example, you will consume a lot of energy. By consuming this energy, you will eliminate fat for several hours and stimulate your metabolism. However, these exercises do not only help to burn calories. In fact, they promote muscle mass gain.
Strengthen your back
Tractions primarily mobilize the back muscles. Indeed, strengthening your back has many benefits, such as :
the protection of your spine;
the prevention of injuries;
and improving your posture.
Preparing you for the effort
Traction is the ideal movement to warm up your muscles and joints before starting your workout. It prepares your body for the workouts that follow. When cold, the human body struggles to work and perform actions that require fluidity and agility. Warming up, especially through traction, increases your body temperature. This makes your body and nervous system work more easily. Finally, warming up with a traction bar prevents the risk of injury by relaxing your muscles and tendons.
Use a variety of exercises
A training with tractions allows you to perform diversified exercises to work the whole of your bust. First of all, you can perform different movements thanks to the pronation, supination or hammer grip tractions for example. You can also raise your legs or suspended knees to work the abdominal part.
Balancing your physique
In weight training, it is essential to favour a balanced workout. Indeed, it is essential to work the agonistic and antagonistic muscles, i.e. the muscles opposite each other. In this way, you will avoid destabilizing your body and reduce the risk of injury. During traction, your biceps and your back are mostly used. Therefore, it is advisable to also work the pectorals and triceps with the muscle up. This movement consists of lifting your body and hoisting it above the traction bar in the dips position with your arms locked.
Develop naturally your testosterone level
For testosterone production, it is recommended to prioritize polyarticular exercises, such as traction. Indeed, this hormone has multiple benefits. Its production is therefore particularly interesting for you since it promotes the appearance of male physical properties. In addition, it increases your muscle growth by encouraging the production of proteins and blood cells.
Stretching the entire bust
In general, stretching helps rebuild your muscle fiber. As a result, the duration of your aches and pains will be shorter. Then, they promote muscle relaxation, reduce stress and tension. In this way, you will prevent injuries and increase your performance.
Stretching also improves your range of motion. In fact, your tendons and muscles will be more elongated. Your movement will therefore be more important, correctly performed and you will benefit from better coordination.
With a traction bar, you stretch your upper body muscles, such as :
the great dorsal;
the large pectoral ;
the lumbar muscles;
the abdominal part.
How to do a good pullup ?
When you perform a muscle-building exercise, it is essential to know and respect a certain methodology. This way, you will be able to develop correctly while reducing the risk of injury.
Here are the recommendations for performing a pullup :
Keep your arms slightly bent;
keep your torso curved when you lift yourself up;
Inhale as you move up and exhale as you move down;
bend your legs backwards;
and keep an upright position, always in line with the bar.
A pull bar without bindings
cheap roman chairA pullup bar with no fastener - and especially the multi-purpose Pullup Station pullup bar, avoids a number of the classic drawbacks of a pullup bar. Indeed, besides being very easy to move, its installation does not require drilling holes in the wall.
This multi-function pull bar will allow you to perform many weight training exercises at home such as pull-ups, dips
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