{"id":43529,"date":"2018-09-24T03:00:31","date_gmt":"2018-09-24T01:00:31","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/pegboard\/"},"modified":"2018-09-24T03:00:31","modified_gmt":"2018-09-24T01:00:31","slug":"pegboard","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/discover\/pegboard\/","title":{"rendered":"What is a Pegboard and what are the Benefits of the Pegboard Training?"},"content":{"rendered":"<p>In a study comparing the activation of muscles with different <a href=\"http:\/\/localhost:8888\/en\/exercise-of-the-week-pull-up\/\">pull-up<\/a> variations, rope climbing, muscle ups and the <strong>pegboard, the latter showed best results for the growth of muscles.<\/strong> Climbing pegboards can be a <strong>simple but dynamic addition to strength and upper body training<\/strong>. The functional exercises increase the performance of, e.g. <a href=\"http:\/\/localhost:8888\/en\/olympic-lifting\/\">Olympic weightlifters<\/a> within a scope of adequate athletic training.<\/p>\n<h2>Which muscles does the pegboard train?<\/h2>\n<p>The pegboard has originally been <strong>developed for climbers<\/strong> of a range of <a href=\"http:\/\/localhost:8888\/en\/top-7-exercises-to-improve-fitness-for-climbing\/\">climbing<\/a> disciplines such as bouldering and rock climbing. Thus, it addresses precisely the muscle groups activated while climbing.<\/p>\n<ul>\n<li>Latissimus<\/li>\n<li>Back shoulder head<\/li>\n<li>Biceps<\/li>\n<li>Lower arm<\/li>\n<\/ul>\n<p>The pegboard <strong>stimulates smaller muscles, which are usually more difficult to reach through regular free weight or body-weight exercise.<\/strong> The <a href=\"https:\/\/en.wikipedia.org\/wiki\/Teres_major_muscle\"><strong>Teres Major<\/strong><\/a>, for instance, situated below the shoulder blade. It is responsible for the <strong>internal rotation of the arm<\/strong> as well as for the removal of the arm towards the body after it has been stretched out side-wards.<\/p>\n<p><strong>Many athletes have their Teres Major under-developed<\/strong> as often they do not train the rotation nor the movement of the arm towards the body with weights. Problems with the shoulder are, thus, widely spread for this reason. <strong>Regular pegboard training contributes to the prevention of injuries.<\/strong><\/p>\n<p>A further example: the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Brachialis_muscle\"><strong>Brachialis<\/strong><\/a>, situated approximately above the elbow, is <strong>responsible for the bending of the lower arm<\/strong>, just as the biceps are. In contrast to the far more known biceps, it can provoke the bending of the lower arm even when the palm is facing downwards.<\/p>\n<p>This is a typical positioning of the hands on the <strong>barbell at Olympic weightlifting.<\/strong> The pegboard specifically training the Brachialis brings about an enhancement of the performance in this weight pulling exercise.<\/p>\n<p>Generally speaking, exercising with the pegboard is <strong>a highly intense physical exercise for the entire upper body.<\/strong> In a study comparing the activation of muscles with different pull-up variations, rope climbing, muscle ups and the pegboard, the latter showed best results for the <strong>growing of the latissimus, biceps and chest muscles.<\/strong><\/p>\n<p>According to several statistic projections, <strong>one pegboard-ascent is equivalent to 26 pull-ups<\/strong> regarding intensity (muscle activation and heartbeat).<\/p>\n<h2>A better athlete with the pegboard<\/h2>\n<p>The pegboard, however, does not only serve the benefit of building muscles. Climber and <a href=\"http:\/\/localhost:8888\/en\/calisthenics-personal-trainer-rene\/\">calisthenic<\/a> athletes appreciate exercising with the pegboard for its <strong>enhancing effect on the strength endurance.<\/strong> The athlete learns to hold on to the stick one-handed for several seconds. Relative to the respective competencies, the entire process of climbing can last 30 to 60 seconds. That is quite some training!<\/p>\n<p>The pegboard is <strong>an excellent stability exercise.<\/strong> Many small and significant muscle groups are coordinated in a perfectly harmonizing manner to maintain the body tension. This lays a perfect basis for effective training (butterfly-pull-ups, muscle ups etc.) and makes for the<strong> health of the joints.<\/strong> Additionally, the athlete <strong>improves the coordination of hands and eyes and the mental strength.<\/strong><\/p>\n<h2>Advice for correct execution<\/h2>\n<ul>\n<li>Always keep the body as close as possible to the board.<\/li>\n<li>Always make sure there is a support and a replace side. For example, when you want to replace the stick in your left hand, shift your weight to the right side.<\/li>\n<li>Your chest should always stay on the height of your stick on the support side, never in the middle of the sticks or below your lowest hand.<\/li>\n<li>When removing the stick from a whole, only pull out the stick in a horizontal backwards movement, never in a downwards movement (otherwise you will get stuck in the whole and, hence, lose precious time and energy).<\/li>\n<\/ul>\n<p>The pegboard is not only suited for the ascent and descent on the board. One can also <strong>exercise different pull-up variations on the board.<\/strong> Put the sticks in different positions on the board and train narrow, wide or shifted pull-ups. Whoever is looking for a new abdominal exercise can try out <strong>different leg raise variations.<\/strong><\/p>\n<p><em>Bardo Tschapke, EVO Le Flair D\u00fcsseldorf<\/em><br \/>\n<em>Instagram: <a href=\"https:\/\/www.instagram.com\/healthcoachbardo\/\">healthcoachbardo<\/a><\/em><br \/>\n<em>Facebook: <a href=\"https:\/\/www.facebook.com\/healthcoachbardo\/\">Health Coach Bardo<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In a study comparing the activation of muscles with different pull-up variations, rope climbing, muscle ups and the pegboard, the&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43516,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"What is Pegboard and what are its Benefits? | EVO Fitness","_seopress_titles_desc":"Benefits of the Pegboard training: which muscles does the pegboard train? Become a better athlete with it and learn some tips for a correct execution.","_seopress_robots_index":"","footnotes":""},"categories":[20],"tags":[140,388,650,680,768],"class_list":["post-43529","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-discover","tag-functional-training","tag-pull-up","tag-strength-training","tag-upper-body","tag-athletic-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43529","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43529"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43529\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43516"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}