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How does the ex-UFC champion pull up? Conor McGregor revealed the secret of his own training
During the period of self-isolation, when people sit at home and wait for life to return to its former course, sports come to the rescue. Fitness centers are closed, but this is no reason to be upset. Why? Because since Soviet times in every yard there was a sports equipment consisting of a round bar, fixed horizontally on racks. We are talking, of course, about a horizontal bar - the simplest attribute for a beautiful body.
We will talk about one of the most effective sports exercises - pull-ups. With their help, you can pump a large muscle group, form a wide back and a beautiful torso. Don't get excited if you haven't mastered the correct technique yet. Especially when the UFC legend Conor McGregor shares the secrets of training on the bar.
How to equip a gym at home ? Choosing the right equipment with a trainer
Simple equipment will make your workouts even more effective.
The main advantages of pull-ups and contraindications
Such a popular exercise helps to strengthen joints and ligaments, maintain a healthy spine and form the serratus anterior, pectoral, dorsal and shoulder muscles of the body. In addition, pulling up is just convenient: you can do it both at home and outdoors.
Pull-ups are called the basis of training on the bar. Because once you learn how to pull up, the rest of the exercises will seem like baby talk to you. But it is important to know that not everyone can do it on the horizontal bar. If you have back problems, you don't need to be heroic, or you will make the situation worse. It is highly recommended that you see your doctor before exercising.
Besides, you need to learn how to pull up first. If you can't do a single rep right now, the following factors can explain it.
- Excess weight. The more it is, the more effort the muscles need to make to lift the body off the floor. If you have serious problems with excess pounds, it is recommended to forget about pull-ups until you get rid of the excess.
- Weak muscles. If you don’t spend enough time working out different muscle groups, it will be difficult for you to do the exercises on the bar.
- General physical weakness. It can appear after you have not been involved in sports for a long time and weaned from exertion. Therefore, preparation is needed.
- Incorrect technique. This is a blunder for most beginners. But from carelessness and ignorance there will only be a risk of injury, not progress.
Narrow or wide grip: how to pull up correctly on the horizontal bar?
The coach tells you how to place your hands, to pull up the most.
How to learn to pull upto play around?
First you need to prepare your body and learn a certain technique. This will take several weeks. In the early days, you will hang on a horizontal bar to learn how to feel your own body. Also at this time it is necessary to train with equipment, try to pull up with support on a chair and do negative pull-ups. Only after these stages can you start to fully pull up, and then increase the number of repetitions - it's a matter of time.
Don't forget about the correct technique. On the bar, be sure to inhale and exhale with each repetition. The exhalation should end when you reach the top pull-up point. In this case, it is necessary to ensure that the body does not sway - jerking does not help. Therefore, it is important to properly work on the muscles that participate in the exercise.
How to learn to pull up more. Coach Tips
Increasing the number of pull-ups is easy. The main thing is to avoid common mistakes.
McGregor revealed his own secret of pull-ups for biceps
Not so long ago, Conor McGregor, on his Instagram page, revealed the secret of his own biceps training. When pulling up, Conor tries to bring his elbows as close to each other as possible.
I'll show you one trick that I like to use in pull-ups. Now I will be doing biceps exercises. Many consider such pull-ups the simplest, everyone starts with them. What you work on the most, it gets easier. When lowering, I do not spread my elbows to the sides. On the contrary, I even try to bring them together. You also need to fully extend your arm. And, when we begin to reach up, we try to lean our elbows against each other. You won't succeed, but try.
This slows down the exercise, but works on the inside of the chest. Awesome. It can also help in combat. After all, when I leave in defense, I need to lean my elbows against each other, press everything here. The inner part of the pectoral muscles tenses so that even if the blow does pass, it will be like hitting a brick wall. If you have the strength of your center back and chest when you bring your elbows together, you can see it even through a thick jumper. The chest is just like a brick. So try the biceps pull-ups and try to keep your elbows in defense.
So let's go. When you grab the horizontal bar, do it so that the triceps, like the shoulder, are looking forward. Both triceps from the beginning of the exercise. When grabbing, imagine that you are defending yourself. When lifting, look, I bring my elbows together. But pay more attention to them in the middle of the movement, both when lifting and lowering.
Full instructions from the renowned fighter can be viewed in the video clip.
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Based on McGregor's advice, we can conclude that if our goal is to pump up biceps with pull-ups and not overload the latissimus dorsi, then you need to manage to minimize adduction of the shoulder and place as much emphasis as possible on flexion of the arm at the elbow.