Qué es la barra de tareas o pull-up y cómo funciona correctamente

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La fabricación de barras es sin duda uno de los movimientos más funcionales que puedes hacer. Es un ejercicio compuesto que involucra muchos músculos y articulaciones en la parte superior del cuerpo.

Este ejercicio de peso corporal consiste en levantar su cuerpo por encima de una barra, mientras usted se empuja con su cuerpo. Las barras se utilizan en los protocolos de entrenamiento militar. Debido a la intensa naturaleza de este ejercicio, aporta numerosos beneficios al cuerpo.

Desafortunadamente, muchas personas se desesperan cuando tratan de levantarse y descubren que no pueden mover su cuerpo más que unos pocos centímetros y, por consiguiente, no pueden poner la barbilla por encima de la barra. Debe tener en cuenta que cuanto más pesado sea su peso, más difícil será hacer el ejercicio.

4 pasos para hacer la barra correctamente

Primero, párese debajo de la barra y sosténgase con ambas manos. Las palmas de las manos deben estar mirando hacia afuera y las manos deben estar separadas por el ancho de los hombros.

Si no puede llegar al bar, utilice el impulso de un banco, taburete o cajero. Luego coloca los pulgares alrededor de la barra para que casi se unan con la punta de los dedos.

Cuando se cuelgue de la barra, sus brazos deben estar completamente extendidos y sus hombros deben estar mirando hacia atrás. No olvide que debe levantar los pies del suelo doblando las rodillas.

Mira también:   Entrenamiento con pesas para mujeres: tonifique su cuerpo!

Desarrolle la fuerza teniendo en cuenta cómo debe hacer ejercicio, ya que esto le ayudará a evitar temblar y a usar sólo los músculos, no el impulso, para dominar el movimiento.

Luego comienza el impulso apretando la barra con las manos mientras tensas los músculos de la parte superior del cuerpo. Trate de jalar los codos hacia los lados mientras todo el cuerpo es empujado hacia adelante. El objetivo es que la barbilla se extienda más allá de la barra cuando se complete la fase de elevación.

Finalmente, después de colocar la parte superior del mentón por encima de la barra, es hora de descargar lentamente .

Aproveche estos momentos para recobrar energía y reposicionar su barbilla por encima de la barra en la próxima repetición. El objetivo, como no podía ser de otra manera, es intentar hacer tantas repeticiones como sea posible.

«La excelencia no es un acto de un día, sino un hábito. Eres lo que repites en muchas ocasiones»

-Shaquille O’Neal-

¿Cuáles son los errores más frecuentes al hacer bar?

Estos son los errores más frecuentes que se producen en las prohibiciones. Tome nota y trate de corregirlos para que no se lastime!

  • Codos de posición incorrecta

Un error frecuente es que los codos están demasiado cerca y orientados hacia adelante , lo que hace que use más bíceps.

De hecho, esto es más para una propina adicional que para un error flagrante, pero como con cualquier ejercicio de tracción que usted haga para su espalda, siempre debe enfocarse en tirar de la resistencia usando sus codos en lugar de sus manos o brazos.

Mira también:   Entrenamiento con timbales o pesos rusos

  • No comprometa sus hombros

Al igual que con los codos, usted debe mantener los hombros hacia atrás para que se activen los músculos correctos . Además, trate de ajustar sus hombros correctamente cuando haga ejercicio, lo cual puede ejercer una presión innecesaria sobre sus articulaciones, tendones y músculos.

  • No se completa toda la amplitud de movimiento

Un rango completo de movimiento comienza desde un punto neutro hasta que su barbilla esté ligeramente por encima de la barra . El rango completo y el rango completo de movimiento son problemas importantes para muchas personas.

Esto debe tenerse en cuenta si se desea cosechar todos los beneficios de este movimiento de fuerza.

¿Cuáles son los beneficios de hacer barras?

Es sin duda uno de los mejores ejercicios para entrenar con el propio peso corporal. Estos son sus beneficios:

  • Favores fuerza de agarre.
  • Requiere un equipo mínimo .
  • Usted gana fuerza para otros ejercicios que trabajan la parte superior del cuerpo.
  • Las diferentes variantes de ejercicio pueden proporcionar múltiples niveles de intensidad.
  • Usted trabaja repetidamente los músculos y partes del cuerpo que normalmente utiliza para sus actividades diarias.
  • En general, tonifica toda la parte superior del cuerpo . Aunque fortalece especialmente todos los músculos de la espalda, los brazos y el abdomen.
  • A medida que se fortalecen los músculos de la espalda, es posible lograr una mejor postura.

Finalmente, recuerda que después de dominar este ejercicio, hay varias maneras en las que puedes hacer barras de c con el propósito de trabajar diferentes músculos.

Por ejemplo, puede cambiar el ejercicio separando o juntando las manos en la barra. O incluso puede intentar hacer una flexión de brazos hacia arriba, donde las palmas de las manos están frente a usted, para que pueda concentrarse más en sus bíceps.

Mira también:   4 grandes ejercicios para entrenar la espalda

Memoria muscular: ¿es cierto que los músculos tienen memoria? ¿Alguna vez le han dicho que los músculos tienen memoria y que quiere saber si esa afirmación es cierta? Mira este artículo! Leer más «

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