El muscle up is undoubtedly another of the sports that are on the rise, as in each specialty, your activity will consist of focusing and programming a series of exercises to strengthen the upper body muscles.
In his technique, he uses calistenia, an exercise that is based on using a lot of the strength of your own body weight and using it as a physical exercise. The athlete's own body is the one that exerts the force and uses it in resistance. In this way he works his strength and exercises cardiovascular fitness.
What is the muscle up?
The muscle up is an exercise that combines calisthenics and crossfit. It is a gymnastic movement and as we have outlined, the body's own weight is used to perform this work and make the largest number of muscle groups work. Especially, the back and arm area.
The upper part of the body is used a lot exercises that require the rings and the bar are practiced. In his technique, an elevation of the body can be made above the pull-up bar, so that the arms can be fully extended, surpassing the height and leaving the bar at waist height.
How to prepare to do a muscle up
You have to have great physical strength. but anyone can start to master this sport. Over time much more power will be created and technique will be perfected.
Generally, people who start with this type of exercise they are already able to perform between 10 and 12 pull-ups or they require to practice high performance sessions. To facilitate this exercise routine, it is good to already have a good base of exercises: Gironde row, dipping between benches or chest pulldown.
From these types of sessions each exercise will be perfected and favoring each movement to create an increasingly insurmountable technique. It is advisable muscle up at least twice a week.
barbell exercise
This exercise is extreme and you have to dedicate an express way to do it. Hands are placed on the bar and at shoulder height. The fists will be closed with the fingers on the outside. ´
When flexing you don't have to commit the mistake of inserting the elbow much before the opposite arm, as there is a possibility of injuring the shoulder. It is much better to do 5 moves well than 15 poorly done.
The bar muscle up movement can be performed in two different ways:
- The pull up: the movement consists of bringing the bar to the pit of the stomach, you have to be concise and fast. The exercise has to be combined with an impulse with legs placed in a raised position, so that the ascent is much lighter. Must tilt the body slightly backwards so that the gut can reach the bar.
- The dip: This movement consists of raise trunk above bar. In order to exert this force, a drawer or bench must be placed under the bar so that the push or imposition is carried out correctly.
When we have mastered these two movements we will be able to unify them and thus perform the full muscle up. Using the bench you can take advantage of the impulse and the jump. In this way we internalize much better the movement and Get your body up above the bar.
To complete the exercise, the elbows must exceed the line of the bar and thus the bar will be at the height of the stomach. Little by little and based on exercise, both the dip and the pull-up will be done together and with greater effectiveness.
The chest bottoms
Here a great force of push will be provided that we will notice in the part of the chest. We take the bar from our hands and we will tilt the torso forward (approximately 30 degrees) and where the elbows will open slightly. In this position we will feel that stretch in the chest.
Muscle up with bar assistance and elastic bands
In this exercise you will create a resistance with the combination of elastic tapes or bands and the bar. A series of movements will be made where we will have to hold the bar and where the tape will create that pressure or resistance.
Benefits of the muscle up
When doing this type of exercise many muscles are exercised the part of the back, biceps, triceps, pecs and core. You gain a lot of muscle strength and balance is enhanced. As we have already explained, the movements must be carried out correctly, to avoid injuries.
The muscle up is an exercise that benefits many gymnasts and athletes, especially those who train competitively at the fitness or crossfit level.
It mainly works the entire upper body. By creating great power and strength, a great general dynamic coordination is created, that is, You dominate in a better way the integral part of the body. Along with this, your body strength will increase a lot.
