Pull-ups on the horizontal bar for the health and beauty of the body

How many calories are burned when doing pull-ups?

Physical abdominal exercises with your own body weight, that is, pull-ups, jumping jacks, push-ups and sit-ups, will allow you to burn about 250 kcal at low intensity, and up to 550 kcal at high intensity. Some people believe that the plank will speed up the process of getting rid of excess fat. In fact, the calorie consumption in this exercise reaches only 5 kcal/minute. Although doing a plank after the same squats, pull-ups, push-ups and crunches is very useful. This exercise will strengthen your muscles and help you adapt to higher loads.

Of course, not everyone wants to go directly to the gym. Some people prefer to workout at home. Some will argue that this is a fundamentally wrong approach. However, pull-ups or weight training are not the only options for improving your body shape. So, some experts recommend movements in a game format. Even the jump rope familiar to many is very useful. The most interesting thing is that just 130-150 jumps per minute for an hour will burn up to 750 kcal. Of course, not everyone can withstand a whole hour of continuous movements. Therefore, it is better to perform 6-8 approaches of 10 minutes. In this case, fewer calories will be consumed, up to 600 kcal, but jumping rope is rightfully considered a simple and effective way to maintain normal body weight without even leaving home. With age, the human body inevitably undergoes a whole list of irreversible changes. They provoke a slowdown in metabolism. As a result, a person actively gains weight. You can avoid this problem if you take care of your own body on a regular basis. Sports and an active lifestyle, systematic exercise will be the key to slimness for many decades. You should not assume that you can achieve excellent shape with pull-ups alone or increased loads involving the use of a barbell or dumbbell. The main thing is to rely on the amount of your free time, as well as your current sports conditions. An active lifestyle will have a positive effect on your health.

Secrets of the exercise

Doing pull-ups is not easy; it is a developed method of how to perform such exercises that will make it easier to overcome difficulties and get maximum benefit. The secrets and subtleties are:

• you should not swing your body, lowering and rising in one plane and taking your time;
• during up and down movements, the forearms and back should be motionless;
• do not exceed the border of the crossbar with your elbows;
• in the lower position, the arms must be straightened;
• When rising, you need to squeeze your back muscles.

If it is difficult for girls to complete classes, then it is permissible to replace this with a gravitron.

What do they give?

A full course of training on the horizontal bar will allow you to achieve the following results:

• pumping the shoulders and back, tightening all the muscles of the body;
• increase in grip strength;
• getting rid of extra pounds.

If you use different grip variations, you can focus the load on certain muscles.

Is it possible to do pull-ups to build muscle?

During the classes, the latissimus dorsi muscle, biceps, long head of the triceps, shoulder and chest muscles, as well as the buttocks, thighs, biceps, and core are worked out.

Benefits and harms

Physical activity is essential for health. Let's look at the benefits of pull-ups:

• muscles, joints, tendons develop;
• excess energy is burned, the figure becomes slimmer;
• adrenaline production increases, mood improves;
• the body's endurance increases;
• tension is relieved from the spine.

Attention! And this is also the safest activity for both men and girls. And the most affordable ones, the horizontal bar can be found in the yard near the house. No need to pay for gym classes. It is possible to even increase your height if you start at an early age.

Despite the obvious advantages, pull-ups can be harmful if you do not follow the rules for performing the exercises.

They are also contraindicated in very obese people, as well as those with serious health problems. You should consult your doctor.

How many calories are burned?

For those who are trying to lose weight, it is important to know how many calories an athlete burns while exercising on the horizontal bar. At low intensity (half an hour of exercise) - up to 250 kcal, at intensive (an hour of exercise) - up to 550 kcal. Moderately active women require 2,000 kcal per day; men, on average, need 2,500 kcal. To lose weight, you need to burn 20% more calories than you get from food, so training is enough to start the weight loss process.

How to learn

To confidently do pull-ups, you need to start with preparatory exercises. They will strengthen the muscles. It's worth starting with just dumbbells. And repeat 8-10 times in 3-4 approaches. The load should be gradually increased. Each time the muscles get used to the given weight, so you need to increase it to the limits of what is possible.

Be sure to check out:

Swinging on the uneven bars and horizontal bar: an effective training program Pull-up program on the bar: technical nuances and tips Training on the horizontal bar: exercises and methods Pull-ups on the horizontal bar: which muscles work

Calorie consumption when doing pull-ups on the bar. How many calories does a pull-up cost?

Good day friends, you are back on my blog, strength and honor, and today we will talk about pull-ups on the horizontal bar

, namely, bodybuilding pull-ups, which are aimed at increasing the muscle mass of the back. Pull-ups on the crossbar are one of the traction options, but the most effective and the oldest, because... Even our ancestors moved from tree to tree and used the necessary muscle masses J.

What muscles work when doing a pull-up?

This exercise is basic, which means it is multi-joint and requires the participation of many muscles to perform it. In addition to the back muscles and rear deltas, the biceps are also very heavily loaded. Therefore, if you want your back to work more, you need to learn to exclude your hands from the work. How to do it? There are several solutions and they are all based on grip width:

1.Close grip pull-ups

puts more stress on the biceps and less work on the back. This is on the one hand, and on the other hand:

2.Wide grip pull-ups

The lats are loaded more, but the range of motion is smaller.

3.Reverse grip pull-ups

Although they provide a very large range of motion, they load the biceps even more.

4.Head pull-ups

a wide grip places more load on the upper back and less on the biceps, but the amplitude will be small. Also, this type of exercise is not suitable for everyone due to the fact that it is not entirely natural in nature and not everyone has well-movable joints; some will break their shoulders.

You should know that the smaller the range of motion, the less work our muscles do. Therefore, we need to solve the problem and find a middle ground. You need to choose a grip so that, on the one hand, it is wide enough to load the back, and on the other hand, so that it is not too wide, so that the amplitude does not become minimal at all.

It is difficult to give universal advice because... Our structure is different (muscle length, points of attachment, etc.).

1.I advise you to first choose a medium grip, and then try

Complex of effective loads

Complex exercises on the horizontal bar consist of common exercises. They are easy to perform and suitable for beginners. An approximate class schedule is in this table.

To develop muscle and grip strength, you should follow the training plan 3-4 times a week.

TOP 10 exercises that burn calories as much as possible

Run, run and nothing but run, right? Not really. While running itself does make our stoves work well, there are more effective alternative methods.

During normal running, approximately 10 kcal per minute is burned. Everything is great, but it can be better.

Harold Gibbons, an instructor at Mark Fisher Fitness and director of the National Strength and Conditioning Association in New York State, doesn't think running is the best way to burn more calories:

In general, you burn more calories during high-intensity strength training than during running. As time passes, technology improves, new, much more accurate and correct research is conducted, thanks to which we can learn more about the processes occurring in our body.

Outdated methods calculate energy costs based only on the process of aerobic metabolism. However, with high-intensity training, the process of anaerobic metabolism starts in our body.

In the old literature, this fact is not taken into account, or its effect is considered incorrectly. A University of Southern Maine study using more advanced calorie counting methods found that intense strength training actually burns 71% more calories than expected.

The main advantage of high-intensity exercise over running is the greater amount of energy expended per unit of time. The training is shorter, the effect is greater.

We offer you a selection of 10 great exercises that burn more calories than running. Jump rope

Everything ingenious is simple. At a pace of 100–120 jumps per minute, 13 kcal are burned. As a bonus, you develop a sense of balance and coordination.

Tabata Protocol.

Squats

Extremely simple and extremely effective interval training. 20 seconds of maximum intensity work, 10 seconds of rest. Repeat 8 times. The cycle takes only 4 minutes.

According to research from Auburn University in Montgomery, you will lose 53.6 kcal and double your metabolic rate for at least 30 minutes.

Burpee

Scientist and trainer Jeff Godin says one burpee uses 1.43 calories. If you do 7 or more burpees per minute, you will already be able to reach double-digit calorie consumption per minute.

It is recommended to increase the number of repetitions to at least 10 per minute. At a high pace, 10 burpees are equivalent to 30 seconds of cycling.

Cindy and MaryCindy - 5 pull-ups, 10 push-ups, 15 squats without weight. That's all. Do this cycle as much as you can for 20 minutes.

At an average pace and not too long breaks, you will be able to burn 13 kcal per minute. For the hardcore, there is the Mary option - 5 vertical push-ups, 10 pistols, 15 pull-ups.

Ropes

The College of New Jersey conducted research and compared various types and techniques of workout in terms of oxygen consumption and energy expenditure. It turned out that the most calories are burned during training with ropes - 10.3 kcal per minute.

Kettlebell swings

According to research from the University of Wisconsin, this exercise burns 20.2 kcal per minute at an average heart rate of 93% of maximum in a 20-minute workout.

Such movements are unnatural for our body, and therefore the response from the body is simply amazing. The exercise can be dangerous, so here is a video with instructions.

Rowing machine

Have you seen the Olympic rowers? It would seem like just one exercise, but such a body! The fact is that rowing involves almost all major muscle groups. Research from Harvard University shows that 30 minutes of rowing burns 337 kcal, or 12.5 kcal per minute.

AirDyne BikeAirDyne Bike is a progressive exercise machine. The more active you are, the stronger the resistance. Do you know how many calories you managed to burn in a minute on this simulator? 87 kcal!

Of course, the data was obtained not in laboratory conditions, but from a built-in computer, but the result is still impressive.

Fat-bike

Have you noticed these strange bicycles with disproportionately large wheels? These are fat bikes - all-season and all-weather bicycles that can be ridden on sand, snow, tall grass and anywhere.

And on such a monster they manage to burn 1,500 kcal in one hour, or 25 kcal per minute.

Skiing If the miracle bike proposed above is not to your liking, then turn to the classics - get on skis. The energy expenditure here is very high, and even at a moderate skating pace you can burn more than 12 kcal per minute.

Do you know other exercises that burn more than 10 kcal per minute? Tell us about them in the comments.

Losing weight with pull-ups

As for the first question, the answer here is obvious: “Yes, you can lose weight by doing pull-ups.” After all, during this exercise, muscles work, and any muscle work is accompanied by energy expenditure. However, there are some “BUTs”.

These “BUTs” include two main factors:

1. Pulling up must be combined with rationalization of nutrition. That is, you need to follow a diet, since excess calories “invested” in fat will not be consumed if excess energy comes from outside (excess energy is energy that is in excess of basic needs).
2. Pull-ups will only be effective if you perform the exercises “until you sweat.” And, unfortunately, not everyone is able to do this due to reduced physical fitness. Therefore, pulling up will help to effectively lose weight only for those who do not have large fat deposits.

Gymnastics (Strong, such as Push-ups) Calorie consumption and Fitness information

Burn calories with push-ups

Calorie losses from push-ups are considered the same as when doing high-intensity gymnastics. The result is influenced by the person’s weight and how quickly and easily he does push-ups. It is clear that a trained athlete will do more push-ups in a minute than someone who is just starting to work on endurance. On average, up to 700 calories are lost per hour of activity. Doing push-ups for 10 minutes - you can lose about 120 calories, 5 minutes of push-ups - minus 60 calories.

Interestingly, push-ups against cellulite and excess weight are not particularly popular among girls. Allegedly, this is the prerogative of guys who dream of oblique fathoms in their shoulders and stone muscles on their chest and arms. In fact, this opinion is wrong. Even if you do a hundred push-ups every day, the chance of getting pumped up muscles is close to zero. For relief a la Schwarzenegger, completely different loads are needed.

But, like every barrel of honey, a simple and accessible way to become beautiful has its own spoonful of bitterness. Push-ups are contraindicated if you have poor health. If you have heart or vascular disease, spinal injuries or other illnesses, be sure to discuss your intentions with your doctor first.

How many calories are burned when walking depends on physical parameters, metabolic rate, speed and the chosen route:

1. So, for guys weighing 50-60 kg, walking at an average speed for 1 hour burns up to 170-180 units of energy. For girls with the same weight, this figure is much lower - only 100-150 kcal. The higher the body weight, the more energy is expended.
2. In men, 60 to 70 kg are burned from 200-220, in women - 170-180 energy.
3. In men 75 to 85 kg, 213-240 are burned, in women - 195-210 energy.
4. In men weighing more than 90 kg, men burn more than 250 in 60 minutes. walking at a moderate speed, for women - from 220-250 energy.

Since walking at a high speed is difficult for people with large body weight. A person gets tired quickly and cannot walk for enough time. And during a short walk, only the previously generated energy is used, and the reserves remain unused.

The amount of energy expended during push-ups is influenced by the way the exercise is performed (close grip, wide grip, with clapping) and the intensity of the exercise. Approximately one push-up burns a little more than 1 kcal. At high intensity, the figure reaches 2 kcal.

However, the body expends energy even after stopping the exercise. Since after push-ups and other strength exercises, recovery processes begin.

To lose weight you need to reduce the number of calories consumed and increase the load on the body, then the body will begin to produce energy from stored reserves.

Pull-up on the horizontal bar

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How many calories are burned by different activities?

Experts are sure that every person constantly expends calories. They are spent not only on physical activity. After all, there is a concept of basic metabolism. The body spends energy on the functioning of internal organs, heat exchange, chemical processes that are responsible for the production of hormones, the creation of new cells, and the breakdown of food. Calories are burned to maintain body temperature. Heartbeats, breathing, blinking, blood circulation, muscle movements and even thinking contribute to energy loss. The human body spends its energy every second on various vital processes that occur continuously. However, it is important to take into account age, gender, and physical activity. It is more difficult for women to burn calories, because their basic metabolism is initially 10-15% lower. Therefore, a woman burns about 1500 kcal during the day, but a man with the same activity burns 1700 kcal. Of course, lifestyle makes its own adjustments. Some modern people work in offices. Often they have no physical activity at all. This lifestyle is considered sedentary. With moderate activity (2-3 workouts per week) - moderately active. Some people work hard or exercise up to five times a week. This is already considered an active lifestyle. During daily training or a profession that involves regular movement, the most calories are burned. This lifestyle is considered very active. Meanwhile, even preparing food consumes about 80 kcal/hour, getting dressed - 30 kcal, wiping dust - 80 kcal, absorbing food - 30 kcal, standing in line - 40 kcal, making the bed - 130 kcal, active sex - 150 kcal , passive - 75 kcal, ironing - 40 kcal, sedentary work - 75 kcal, spending time in front of the TV - 30 kcal, gardening - 132 kcal, walking - 150-235 kcal in one hour. Of course, the figures given are approximate. In this case, accurate calculations are impossible.