Traction: muscululation | Magicfit

Traction: bodybuilding

Traction is a fundamental exercise in bodybuilding that deserves particular attention. Whether you are an athlete for beginners or confirmed, integrating pull -Up in your training routine can offer you many benefits.

In this article, we deeply explore the advantages of pull -Up, the different variants, the advice to master them, as well as the current errors to avoid.

What is traction?

Traction is an exercise in body weight that mainly affects the muscles of the back, but which also involves arms, shoulders and trunk. It consists in maintaining a fixed bar and pulling the body upwards until the chin exceeds the bar.

This exercise may seem simple, but requires an appropriate technique and a remarkable muscle commitment.

The benefits of Pull -Ups

1. Muscle strengthening : The shots require several muscle groups, including thorns, biceps and trapeze. This exercise allows you to develop a balanced and powerful muscles, essential for many sports and physical activities.
2. Improved functional strength : The shots are excellent to strengthen the functional force, i.e. the strength you use in everyday life. This can help you lift heavy objects, climb or even get up with a sitting position.
3. Basic commitment : During the execution of Pull -Ups, the trunk muscles are also asked, including abdominals and obliques. This helps to improve the stability, posture and prevention of injuries.
4. Accessibility : The shots can be performed almost everywhere, both in the gym and outside in a traction bar. This exercise requires few equipment, which makes it accessible to everyone.
5. Improved aerobic capacity : Although shots are mainly an exercise of strength, they also require the cardiovascular system. By making longer series with less rest, you can improve your resistance.
6. Development of self -confidence : Mastering Pull -ups can be a real challenge, especially for beginners. Every progression, whether it is an additional repetition or the execution of a more difficult variant, can strengthen self -confidence.

Traction variants

There are different variants of pull -Up that can be integrated in your training:

• Pronation tractions : The palms of the hands are shot forward, which are mainly targeted to the dorsals. It is the classic variant that allows you to work the width of the back.
• Supination tractions : The palms of the hands are aimed at you. This variant places more emphasis on biceps and can be more accessible for those who have difficulty with the pronation of shots.
• Neutral tractions : The hands are in a neutral position (face to face), offering a balance between the back muscles and the arms. It is often a more comfortable variant for the wrists.
• Pull -ups assisted : Use a machine or a strip of resistance to help you perform the exercise if you are a beginner. This gradually builds the strength necessary to perform uncomfortable shots.
• Changing tractions : By providing one hand higher than the other on the bar, you can work asymmetrically each side of the back, adding a further challenge.
• Explosive tractions : For more advanced athletes, explosive shots, in which you pull your body with enough strength to leave the bar, develop muscle energy.

Tips for the success of your shot

1. Undertake from Pull -Up assisted : If you are a beginner, start with assisted shooting shots or preparation exercises such as pulley prints. This will allow you to gradually develop the necessary strength.
2. Focus on technique : Keep the right body and involve your nucleus. Avoid oscillating using the momentum. A good technique is essential to avoid injuries and maximize the effectiveness of the exercise.
3. Gradually increase the intensity : Once you feel comfortable with the assisted shots, try to reduce assistance and increase the number of tests. You can also explore more difficult variants.
4. Incorporate breaks : Take breaks in your climb to strengthen muscle strength and resistance. This can help develop control and stability during movement.