[Place the microphone on the jacket.]
"Controversial birth? Controversial delivery, thank you. "
[to the audience] “Good morning everyone, dear listeners. Do you think kipping pull ups count as real pull ups? "
Index
Butterfly pull up: technique and fluidity
I avoid giving an answer to the above question: I prefer that you squabble on social networks to answer.
[Wink.] It goes like this today.
What is it for? To file precious time, and to reduce time under tension: which, for our tired muscles, is gold.
Did I say technique? Yes why if you don't do it well, the butterfly pull up massacres your shoulder joint. In addition, movement requires excellent coordination skills.
Heating
To avoid hurting yourself, always start with excellent heating of the shoulder area (and all theupper) or, in any case, it comes at the time of the hot beautiful butterfly.
Typically, you could do some intra-rotations with elastic band, extra-rotations with elastic band and pull on the rings. It will be fine too heat the core, because - as with all kipping movements - a responsive core it will make the movement much more fluid.
Deconstruction of the butterfly pull up
First of all, some coaches recommend learn to kip with pinch (made with three fingers) reverse (palms towards you), and to switch to the pull up socket only when the kip has a good rhythm.
It's an idea.
Anyway, let's see the phases in which it is possible to divide the movement of the butterlfy pull up:
1) Start of swing. It starts from the shoulders, and alternates hollow e superman position.
2) Lower limbs: from superman position bring your legs to the bar, at the same time using the arms to move the torso away. Here some opt for a real "football", which first of all pushes the knees and pelvis towards the bar.
3) Traction: you have to go as far as touching the bar with your chest (be careful not to bump into it!). The chin reaches just above the bar: otherwise it is no rep.
4) Removal: always using your arms, "push" your torso away from the bar.
5) Return to the swing: the legs go back, and the initial superman position is restored.
I don't want to scream, but I do:
DO NOT INTERRUPT THE FLUIDITY. THE FLUIDITY IN BUTTERFLY PULL UP IS EVERYTHING.
Ok. Now I am calm, and we can see some tricks to improve performance.
Tricks for the butterfly pull up
1) Brake the kick: the inertia of the legs otherwise takes you out of the correct trajectory.
2) Call your legs: core and buttocks must recall legs during pulling and descending, otherwise you risk losing the circularity of the movement.
3) Be relaxed during the descent: essential for do not overload triceps and shoulders.
4) Timing: guys, it takes timing. Don't get carried away by wanting to shoot!
5) Rep. IS the only way to learn: rattle off repetitions after repetitions, obviously in complete safety, with the best possible technique, and without over-tiring the muscles, especially at the beginning: it would be the recipe for injury.
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