Pull-up submission. Why can’t you help pull yourself up by leaning on your back? Correct breathing technique

Translation – Andrey Oskolkov, for the portal

Once upon a time I couldn’t do one pull-up. Heck, I couldn't even do push-ups! I asked my mother to write a note for the teacher to take time off from physical education class, I was so afraid of physical exercise. I was reluctantly accepted to play on the team.

Times change, and in my mid-20s I learned to make my body do what I wanted it to do and pulled myself up for the first time. Now I do 20kg pull-ups and it's one of my favorite exercises.

People ask me all the time how to learn to do pull-ups, or how to do more pull-ups. Therefore, I decided to collect in one article all the tips and exercises that helped me.

To begin with, I will say that DOES NOT WORK personally for me. That doesn't mean it won't work for you too. I've noticed that a lot of things that work for most people don't work for me, so maybe I'm something of an anomaly. So:

Block pull to the chest. I believe this doesn't work for several reasons. Firstly, you won't be able to pull much without a barrier on your legs - at some point you will "bounce" with the weight. The barriers push into your hip flexors, which are not in a natural position for pull-ups. Secondly, the block row to the chest does not imitate pull-ups, so it is not the best auxiliary exercise.
Gravitron. (This is a rarity for our halls). Exercise machine with an auxiliary mechanism for pull-ups. I never even go near him. From the looks of it, it appears to help with pull-ups more than deadlifts. However, in both cases, my ability to do pull-ups in the gravitron improved, but my ability to do regular pull-ups remained the same. The same goes for using elastic bandages.

I understand why these methods did not work - all because at that time I did not do other exercises besides them. Luckily, I realized this and tried new methods. So, if you want to learn how to do pull-ups, you need to do pull-ups and perform auxiliary elements for this exercise.

Here are ten exercises to help you master pull-ups and increase your reps:

1. Visa

If you want to do hanging pull-ups, then it would be logical to first learn how to do the hanging itself. For many people, simply hanging from the bar is the hardest part of the exercise. I always say - strong grip gives a strong upper body. So do the hang.

Try hanging from the bar as long as you can. If your arms are already strong enough, you can complicate the exercise with bar extenders (special pads, or wrap them in a towel), try hanging on three, two, one finger, on one hand, and so on. You can also try exercises with weights, or changing the position of your legs. I like to do one arm hangs with leg raises.

2. “Scapular” pull-ups.

This is a great help for people who have problems with the lateral back muscles (which are primarily used when moving upward). Take a hanging position with your arms straight and “pull” your shoulder blades up. This exercise will help you understand the mechanics of movement and make your back stronger.

3.Mouse wings. I learned about this exercise from Dan John. You lie face down on a bench and hold two heavy weights or dumbbells. Pull the weights up as if you want to touch your fingers to your armpits, and in the peak position, squeeze your shoulder blades for 5+ seconds. This is a fantastic exercise for increasing strength in pulling movements.

4.Lifting and pressing kettlebells.

This exercise will strengthen your grip strength, core muscles, mobility and stability. shoulder joint, all of which provide great benefits when doing pull-ups.

5.“Bananas.”

If you want to get really good at doing pull-ups, you need to train your body to do gymnastic positions. “Bananas” will teach you to take the desired position, and will also strengthen your abdominal muscles.

Take a lying position, try not to leave any gap between the floor and your lower back. Close your legs and lock your knees. Raise your shoulders and legs off the floor, while moving your arms back or clasping them behind your head. Hold this position as long as you can. To make it more difficult, you can rock back and forth.

6. Reverse Bananas.

From a push-up position, lift your pelvis and extend your arms forward as far as you can. Hold your position.

7. Pull-ups on the floor.

Take a banana position on the floor. Grab the bar and pull yourself up to it (you can also do it with a partner rather than on a machine). Using your shoulder blades, take initial position. Pull your body until your throat is level with the bar.

8. Isometrics.

I'm a big fan isometric exercises to build strength. For pull-ups, I like to do isometrics at the weak points of the movement for 5-10 seconds (for me this is the peak part of the movement). I also do isometrics with body weight and weights in various points movements. This is incredible useful exercises to increase strength.

9. Negative repetitions.

This is the only type of negativity I allow in the gym. Take a peak hanging position on the bar, body pulled up so that your chin is above the bar (jump up, or use a stand). Hold this position for a few seconds, then begin to slowly lower yourself down until your arms are fully extended. I am currently doing this exercise with 24kg or more weights to reach my goal of doing 24kg pull ups.

10. Pull-ups with an assistant (partner).

If you can't do a pull-up, ask someone to help you. Instead of grabbing your legs or feet, have him support you by your ribs. Make sure you do the exercise correctly and let him help you as many times as necessary.

Common mistakes when doing pull-ups

1. Leg kicking.

Many people try to kick their legs to give their body momentum at the beginning of the movement. There is no need to do this, keep your body in the correct position.

2.Squeezing your shoulders and lowering your chin to your chest.

This makes you weaker because the mechanics of movement and muscle function are impaired, and can also lead to headaches. And it’s not very pleasant to look at this.

3. Do not straighten your arms at the bottom of the movement (negative).

If you started or finished the pull-up with with bent arms– you did not complete the repetition! And you are a cheater :)

I hope this article will help you learn how to do pull-ups, or increase the number of repetitions. Use the tips and exercises that work for you. Each person's body is individual. Make sure you work on your weak points to the maximum, even though it's not very pleasant.

Instructions

Make it a habit to do pull-ups every day. Make them as morning warm-up. All this will prepare your body for heavy loads later. Start with your first warm-up set. Follow the correct technique for performing the exercise: straighten your arms completely, pull yourself up to your chin and slowly lower yourself. Many people forget about these points, doing pull-ups abruptly and incorrectly. All this can lead to injury. Perform another 3-4 sets of 8-10 reps.

Strengthen your back and arm muscles. Choose a few auxiliary exercises for yourself and perform them 3 times a week. For example, very effective are deadlift, bench press, block raises for biceps and triceps. How more weight you lift in these exercises, the faster you will progress in pull-ups.

Pull yourself up with a weight. As your ligaments and muscles become stronger, you will be able to perform pull-ups with heavier weights, since you will not be receiving the proper load from your own weight. The weights can be special weighted knee pads. If they are not there, then simply tie 2-3 kg dumbbells to your belt. At the first stage this will be enough. Do 5-6 pull-ups in each of 5 sets. Gradually increase the loads to 5-10 kg, without reducing the number of repetitions and approaches.

Increase the number of pull-ups every week. This period will be enough to see even small progress. If you did 9 reps in a set last week, for example, try to do 10 reps this week. When you learn to give your muscles a painful shock, then they will be capable of more pull-ups. Always record your results in your training diary.

Turn on sports nutrition into your daily diet. Only through exercise and increased load it is impossible to achieve results in the long term. At some point, “muscle stagnation” will occur. To avoid this, consume 30 g of creatine, mixing it with 300 ml of milk. Do this before and after your workout.

Sources:

how to learn to do a lot of pull-ups on the horizontal bar
6500 pull-ups in 30 days

Strive for bigger and better - distinguishing feature a real man. Someone is building a career, and someone, without forgetting about it, is building their body. One of the steps to excellent health and appearance - physical exercise, in particular, pull-ups.

Instructions

First, let's clarify which muscle groups and exercises should be performed and developed beyond your limit.
First, you need to develop muscle groups such as: arm muscles (triceps), muscles (latissimus, trapezius) and abdominal muscles (abdominal). To develop them, you will need to systematically perform several exercises.
For the arm muscles (triceps, biceps), exercises such as push-ups and push-ups (with different grips and at different inclinations) are useful.
Remember that there are two push-ups different ways. The first develops static force:

From a lying position with a straight body, perform push-ups at a rate of 20 times per minute.

The second method develops dynamic strength: from a lying position with a deflection in the spine (pelvis lowered to the floor), perform push-ups at a rate of 60 - 80 times per minute.
Standard crunches from the floor with the legs supported, leg raises (straight, knees) while hanging, 3-4 sets of 10-25 repetitions will help the abdominal muscles.

Sources:

how to learn to pull yourself up to your stomach

Nothing develops muscular system better than working with own weight. One of the most effective exercises- regular pull-ups. This is the main and indispensable exercise for developing the back, shoulders, and arms. Don't be afraid to start, and every time you do it you will get better and better.

Instructions

Just start. Gather your thoughts and strength and complete the first 1-2 pull-ups. Even if they are clumsy and have a small amplitude, they just need to be done. Gradually, the muscles will get stronger, adapt to the trajectory, and it will become easier for you to move.

Pump up your hands. Many people are unable to perform the required number of pull-ups because they cannot stay on the bar. Use any hand expander, and your fingers will become stronger.

Do partial reps. On initial stage Pull yourself up until your elbows reach 90 degrees. Slowly lower yourself back down. Do as many exercises as you can, but you need to do it daily.

It is easier for beginners to do pull-ups when their hands are close to each other on the bar and their palms are turned towards themselves. With this pull-up technique, the biceps are more loaded, rather than the latissimus dorsi muscles. Gradually increase the distance between your palms.

To make the movement technique more natural, try not to reach up with your chin. On the contrary, your task is to pull your elbows towards your body. This movement is more consistent with biomechanics and eases the load on the hands

At first, do not hesitate to help yourself with your feet. You can bend them slightly or move them in the air, as if you were climbing steps. Very quickly your muscles will get this help, and your pull-up technique will improve.

Train with a partner. He will insure you at first and even push you from below in especially difficult moments.

If your partner also wants to learn how to do more pull-ups, play the “ladder” game. Perform pull-ups one at a time and do one more pull-up than your partner on each set.

Try to do one more pull-up each workout than the previous one. Don't let yourself relax. This is the only way to accustom the muscles to this exercise and make them develop.

Video on the topic

You can learn to pull yourself up to the waist in a few weeks if you already have experience training on the horizontal bar. To do this, you need to increase the number of regular pull-ups to 20-30, learn how to exert strength and lift your body on the horizontal bar to the chest.

Not everyone can learn to pull themselves up to the waist. This requires perseverance and the ability to control your body. Some athletes argue that in some cases even the above components of success are not enough - sometimes the anatomy of the structure prevents the development of success ( Long hands, high growth, non-standard arrangement of ligaments, etc.). It will be much easier for those who are light weight, average height and short arms.

The first step is to increase the number of regular pull-ups

To begin with, bring the pull-ups on the bar up to 20-30 times in one approach. At the same time, pay attention to the fact that during each rise up there is no swaying, try to keep your legs together and straight. It is in this case that the hands work like levers, the muscles are connected abdominals and backs. These muscle groups are needed for a more complex type of exercise - pulling up to the waist.

How can you quickly increase the number of pull-ups at a time?

There are two good ways. The first method is to pull yourself up on the horizontal bar in ten sets of 3-7 times. Rest between sets no more than 30 seconds. For example, if you can do 10 pull-ups in one approach, it would be advisable to do 3-4 pull-ups. As a result, for short workout pull yourself up 30-40 times.

After 10 repetitions, rest for a few minutes and try to do as many pull-ups as possible. This will be the final exercise, which should be completed with a regular hang on the bar for a minute or two.

By training daily in this way, you can increase the number of pull-ups by 50%.

The second method is more difficult for the body, since you will have to pull yourself up with additional weight. You can weigh 10 kg, or you can weigh 20 kg - it all depends on your physical condition. Just do as many pull-ups as possible over several sets.

The second step is to do “exit one” and “exit two”

Exercises on the horizontal bar “exit on one” and “exit on two” act as preparatory exercises. When performing them, the same muscle groups are involved as up to the waist. Ultimately, you should be able to easily do at least 10 times of the “two-out” or “power-out.”

Step three: Pull up to chest

Once you are able to pull yourself up to your chest at least ten times, you can try to start pulling yourself up to your waist. A large number of pull-ups to the chest in one approach indicates that you have strong muscles back and arms. Having raised your body to the horizontal bar at chest level, you will only have to remember how to do a “exit by force.”

Experienced turnstile men assure that when entry level By doing pull-ups 10 times per set, you can learn to pull yourself up to your waist in a month. But this will require diligence and hard work from you.

There are other ways

This information is suitable for everyone: both those who do a small number of repetitions and those who already have high results. As a rule, professionals and advanced players already have their own scheme for successful performance in competitions. And if you are one of those who have not yet compiled it, then it’s time to think about it and do it. Do you want to surprise yourself and do more pull-ups? Read and apply this method! The result will impress you!

It should be noted that this article is not about how to get big, but about how to push yourself to the max and perform more reps than you can handle. Although, if you practice this more often and wisely, you can pump yourself up and increase your strength.

So, 6 tips for increasing the number of pull-ups on the horizontal bar.

1. Before the set of pull-ups to the maximum need to warm up well(although this is understandable). Let's look at how to do it right.

Don’t think that it’s better not to hang on the horizontal bar at all! On the contrary, the whole trick is that you should do two approaches with 3-minute breaks 5 minutes before the performance. If you are doing, for example, 15 pull-ups, do 2 sets of 5 reps (3 minutes break between them). If 30 times, do 10. That is, this is a third (1/3) of the maximum.

This will be the warm-up.

2.Never squeeze the bar too hard!

Some people advise doing this, but this is wrong. When you “grab” the horizontal bar with all your might, your forearms will quickly become clogged, and your biceps will also become unnecessarily tense. This will negatively affect the result.

Let's say a person can usually do 20 reps max. If he squeezes the bar too hard, after the tenth time he will start to ache. radius. Agree, this is of no use to you.

You need to hang relaxed, hold on as weakly as possible. But you don’t need to overdo it, as you’ll just slide off later. Find this “golden mean” for yourself. Believe me, you will find this very useful!

In all-around events, only overhand grip pull-ups are most often allowed. There are 2 options for how to grab (choose the most suitable method for yourself).

Classic top – with crossbar girth thumb. Standard.

"Monkey" - no thumb grip. In this position, the forearms get clogged the least.

3. Positive phase.

At the start, you should pull up quickly. This does not mean jerking and swinging, which no one will count!

You just need to start pulling up quickly but cleanly in order to develop some inertial speed. It will help preserve energy resources, which when reached best result you need a lot.

Do not pull up evenly at speed - there will be unnecessary expenditure of force.

4.Negative phase.

In this phase, you need to almost completely relax the muscles, especially the biceps and back. To do this, lower yourself quickly. Just don't fall, just get down.

Here, as in the positive phase, the goal is to maximize muscle energy savings.

5. Even if you do a lot of pull-ups, don’t make the mistake of many at the beginning of the approach - Don't pull yourself up quickly.

That is, after completing a repetition, do not start the next one immediately to allow energy resources to enter the cell. When you go down, take a short break (0.5-1 sec) and completely relax!

6. Learn to transfer the main load from the biceps to the back and vice versa.

Biceps pull-ups are pull-ups closer to the bar, and back pull-ups are further away from it, leaning back. It is very important here to feel that you are getting more clogged. For example, if it is biceps, then it is better to alternate: closer to the horizontal bar, then further from it.

Due to the fact that one muscle group strains more than the other, one of them has a short rest.

Use these tips, come up with suitable tactics for yourself that will be more effective, and apply them! You are guaranteed to improve beyond your expectations.

Don't forget to train, friends! And most importantly, do it wisely. Remember that great results do not come overnight; it takes time and work. As Kris Heria said, “Perfect technique requires perfect practice.”

A lot has already been said about how to increase the number of pull-ups on the horizontal bar. There are a number of techniques to achieve this goal. Today we will look at several of the most effective of them.

Of course, you can increase the number of pull-ups at the cost of losing quality. But this method is not effective due to the lack of progress. It leads to degradation. Such training does not develop you physically and, at best, will lead you nowhere, so you should do pull-ups CLEARLY.

Let me note a few points when performing pull-ups:

When performing the movement, you do not sway.

Pull-ups are carried out smoothly without jerking.

The chin is above the bar not due to neck stretching or other manipulations, but due to the work of the latissimus dorsi and biceps muscles.

Let's look at 5 ways to increase the number of pull-ups:

METHOD 1: Ladder

Many people have known the game of ladder on the horizontal bar since childhood. The essence of the game is simple. A typical horizontal bar ladder starts with you and the friends you're playing with taking turns doing one repetition at a time. In the second circle there are already 2 pull-ups, in the third - 3, and so on. Most often they play ladder games on the horizontal bar for up to 5 or 10 repetitions and back. It all depends on your level of physical fitness.

How to increase the number of pull-ups on the horizontal bar using the game “Ladder”? Experts recommend using a reverse ladder, where you start with the maximum number of reps on the first set and end with one rep on the first set. last approach. The reverse ladder is better at increasing the number of pull-ups than the traditional ascending ladder.

However, it is worth considering that this method significantly oxidizes and injures muscle fibers. Therefore, training should be carried out no more than once every 2 days to allow the muscles to recover. If you still feel muscle pain after the previous workout, rest for another 1-2 days. Training against a background of under-recovery only harms and hinders the achievement of the goal.

Method 2: FREQUENT REPEAT METHOD

This method works well to increase the number of pull-ups. The key is to perform a high number of sets with a low number of repetitions. This method is especially convenient when training at home. Every time you pass by the horizontal bar, pull yourself up several times (depending on your level of training). There must be at least 10 approaches.

Do pull-ups in this mode for at least a month and your maximum number of pull-ups per set will increase noticeably.

Method 3: ARMSTRONG PROGRAM

This is a very specific program. It is designed for five workouts per week, and I recommend sticking to the schedule for 5-6 weeks. You can choose any five days of the week, but be sure to exercise every day. Then two days of rest, and again everything from the beginning.

Armstrong trained from Monday to Friday and rested on the weekends. But he didn't just pull himself up. Every morning he did three maximally heavy sets of push-ups. This made it possible to maintain the balance of the muscles responsible for presses (chest, triceps).

This program focuses on the muscles responsible for pulling (biceps, back). The total rest time between sets is somewhere between 5 and 10 minutes.

Day 1

Five sets of maximum pull-ups. Breaks between sets are 90 seconds. Don't worry about the number of reps, just try your best on each set. You will see that you will be able to do more reps in the last two sets.

Day 2

"Pyramid". Start with one repetition and work up to the maximum when you can't do the required number of pull-ups on the next set. After this, rest for 60 seconds and do another set of maximums. The rest time after each approach is 10 seconds for each repetition performed in the approach. That is, if there were 2 pull-ups in the approach, then after it rest - 20 seconds, and if there were 3 - 30, and so on.

Day 3

From this day on, you will train using so-called “training sets”.
Your 9 sets will be divided into 3 types of pull-ups: 3 sets with a wide grip, 3 sets with a medium grip, and 3 sets with a close underhand grip. Rest after each set - no more than 60 seconds.

Day 4

Do as many “training sets” as possible. That is, if in the previous day you did 9 sets, now you should do the maximum number of sets, changing your grip every 3 approaches. Rest between sets is 60 seconds.

You should do sets until you have the strength to complete a full “workout set.” Get ready for this to be your longest training day of the week.

If you do more than 9 "training sets" today, then next week add 1 rep to all the "training sets" you do.

Day 5

Repeat the day that you found most difficult out of the previous four.

Method 4: WEIGHTED PULL-UPS

Weighted pull-ups not only help increase the number of bodyweight pull-ups, but are also great for developing strength and stimulating growth. muscle mass. However, this method is only suitable for those who can already do at least 20 pull-ups in a clean style.

How to increase the number of pull-ups on the horizontal bar using this method. It's simple. Instead of regular pull-ups on a horizontal bar, perform pull-ups with a weight that can be hung on your belt. Start easy extra weight(2.5-5 kg) with which you can perform 3-4 sets of 8-12 repetitions. Then, as your strength develops, gradually increase the weight of the weight. When you can easily perform pull-ups with a weight that is at least 1/3 of your body weight, you will be surprised how much your pull-up score will increase without additional weight.

This method also requires a long rest period between workouts, since weighted pull-ups severely injure the muscle fibers, stimulating their further growth. Therefore, perform weighted pull-ups no more than 2 times a week with an interval of 3-4 days between workouts and eat heavily during the rest between workouts.

Method 5: SOTOKA

The Sotochka method. Good result gives a technique called “Sotochka”. The essence of the presented technique is that during training the athlete needs to perform a certain number of pull-ups - 100. Moreover, the number of approaches can be absolutely any. The interval between repetitions should be at least two to three minutes. Try to do clean pull-ups. Follow this program for a month and you will notice a significant increase in the number of pull-ups. Frequency of execution - 3 times a week.

At the end of each method, measure your maximum number of pull-ups. Build on it by moving on to other training programs. This will help you achieve maximum effect, because the higher your maximum in pull-ups, the more difficult it is to increase it.

We've looked at 5 ways to increase the number of pull-ups, but the most important thing is persistence. Perform the exercises regularly and the number of pull-ups will steadily increase. The main thing is not to expect instant results and training with each workout will take you to a new level.

Pull-ups on the horizontal bar are one of the main exercises for strengthening the back muscles and everything. shoulder girdle. Only the strongest can do 30 or more pull-ups, and today we will tell you how to do this.

Pull-ups on the bar are mandatory school curriculum and this is no coincidence. Every young man must do pull-ups without jerking at least 12-15 times, only then can he be considered physically developed. But there are people who various reasons They can’t even do one pull-up, don’t believe me, there’s nothing terrible about that.

How to learn to do pull-ups on a horizontal bar from scratch in a week

For those who don’t know how to learn how to do pull-ups on a horizontal bar from scratch, let’s reveal the secret of two fairly productive techniques. All you need is desire. You should exercise every day until you achieve the desired result.

Before each lesson, do not forget to warm up. It won’t take much time, but will significantly reduce the risk of sprained ligaments and joints, and will also warm up the muscles, preparing them for the upcoming loads.

Learning at home

The first method will help even a beginner and it implies that you will study at home, without having a partner or training assistant. Since we cannot pull ourselves up yet, here we will use the so-called negative phase of the exercise: lowering down.

Place a chair behind the bar so that you can easily go up and down on the horizontal bar. Stand on it, grab the horizontal bar with a straight grip shoulder-width apart (palms facing away from you) and bend your elbows, holding your chin slightly above the bar, hang in this position for a couple of seconds. Then, as slowly as possible, resisting the weight, straighten your arms to the starting position, lowering your body down.

Rest for a few seconds and repeat the exercise. Ideally, you should do 5 - 6 straight sets and the same amount reverse grip.

This training scheme implies that within a week you will learn how to do pull-ups from scratch. If before this you could not do a single pull-up, now you can do it at least two or three.

Don’t stop there, at the beginning of the workout, do as many pull-ups as you can in the usual way, 3 sets, and then move on to the negative phase of slowly lowering your own weight.

Learning with a partner

The second method involves using the services of a friend or training partner:

Grab the horizontal bar with a straight or reverse grip, shoulder-width apart;
Hang on it;
Bend your knees and cross them at the level of your calf muscles.

While you are trying to pull yourself up, your partner, holding your legs, should help you rise up with a little effort. Thus, he takes part of your weight onto himself. Try to go down slowly, without jerking.

Is it possible to learn how to do pull-ups on a horizontal bar yourself? This question will arise after...

Is it possible to learn how to do pull-ups on a horizontal bar yourself? This question will arise after you decide to train your body. Because pull-ups have been known to everyone since school lessons physical education, and the ability to do this more than 10 times has always been a sign of good physical fitness. But how can you learn to do pull-ups on the horizontal bar yourself and can this be done with zero training?

To do even a couple of pull-ups, you need to have trained back, arm and abdominal muscles, so it may not be possible from scratch. Therefore, some muscle groups will have to be pumped up first, for example, the shoulder girdle with push-ups from the floor. Pull-ups on the horizontal bar can be considered a test to determine whether muscle development corresponds to body weight. Indeed, in this case, the main load is your own body.

The uniqueness of such a simple projectile as a horizontal bar is its versatility. Depending on the technique and the width of the crossbar with your hands, you can vary the load on certain muscle groups. These can be the muscles of the back, abs, biceps and triceps. As your fitness increases, you can increase the number of repetitions and sets, add weights, and start doing one-arm pull-ups. But the main thing in training is consistency and consistency. Don't throw them away, otherwise muscle fitness will return to its original level.

Why doesn't it work right away?

It's safe to say that if you can't do pull-ups, then you can't do push-ups either. Why did we remember push-ups? Because push-ups can be considered as a preliminary preparation for pull-ups.

And the reasons for failure are identical here:

General lack of training, that is, poor physical form. If your muscles are weak, it will be difficult to start doing pull-ups from scratch. Prior or simultaneously, attention should be paid to preparing the entire body, including accessory muscles, in order to develop strength and endurance.
Excess weight. Lifting your own weight is huge pressure on muscles, even if they are developed. Therefore, it is necessary to maintain an optimal balance between training and body weight. Try to lose belly fat as quickly as possible.
The equipment has not been supplied. As with any physical training in this case, careful adherence to exercise technique is necessary to avoid injuries, uneven and excessive loads.

Diet and routine are very important for strengthening muscles, so be sure to include fish, lean meat and dairy products in your menu. Dried fruits - dried apricots, raisins, and freshly squeezed juices - will help you quickly restore strength after training.

Based on training experience, the basic rules for performing pull-ups have been developed:

the grip must be strong, with all your strength,
the body should be positioned vertically, without swinging,
the top point of the chin is above the bar,
try to pull your weight using your back muscles, not your arms,
pulling up and lowering are carried out smoothly and without haste,

· breathing is even: rising - exhale, lowering - inhale.

When performing a wide grip behind the head, you should not bend your back or rise jerkily.

Contraindications

Like any exercise stress, exercises on the horizontal bar have contraindications. This:

scoliosis grade 2 and higher,
hernias and spinal injuries,
some types of osteochondrosis, especially of the cervical spine.

These diseases are not grounds for a categorical ban, but be sure to consult your doctor.

Pull-up techniques

To understand how to learn how to do pull-ups on a horizontal bar from scratch, you need to know the differences in techniques that are determined by different grips. Most often this is a straight grip. As you practice, you master the reverse and combined ones. In the latter, one hand is positioned with a direct grip, the other with a reverse grip.

With a direct grip, the main load falls on the back muscles and shoulder girdle, with a reverse grip - on the biceps. Therefore, use a straight line if you want to build a powerful neck and wide back with expressive bottom biceps.

The fitness of certain muscle groups is also determined by the width of the grip. A wide grip loads the back muscles, but the wider it is, the smaller the amplitude. In this technique, pull-ups are done smoothly, without fully straightening the arms, due to broad muscles backs. Fix the top point of lifting with the contact of your chest with the bar.

If you have already trained enough and 10 pull-ups are easy for you, you can complicate the technique to progress by using weights. This could be a weight belt or a backpack.

First steps

The attractiveness of the crossbar is that you can install it yourself in the doorway of your home and not have to go to the gym. And take the first uncertain and ineffective steps without witnesses.

So, if you can’t do any pull-ups, you can start with the famous technique called “negative repetitions.” You need to stand on an elevated platform, grab the bar, and pull your chin up. That is, imitate correct position front grip hands and chin. From this position, begin to slowly, with resistance, lower yourself to a hang. Pause at the points where you feel the maximum tension in the muscles that should be tensed as much as possible. The next day you should feel sore. Do 5 repetitions of three sets on the first day, 7 repetitions of three sets on the second. Repeat the exercises until one day you can do at least one pull-up on your own.

It's great to train with a partner. This is especially useful for girls when someone supports and helps them pull themselves up on the bar from behind.

But this does not mean that he should lift you with all his might, and you don’t have to strain. In this case, your partner is your insurance against breakdowns and sprains, and you need to strain your muscles at full strength.

To quickly build up your fitness, the following auxiliary exercises will help you:

Push-ups that strengthen the muscles of the arms and shoulder girdle, as well as the abdominals and back. They will all work and help you when doing pull-ups.
With dumbbells and with a barbell - exercises to develop biceps strength. You need to smoothly lift the load to your shoulders from a standing position, bending your arms with your palms facing you.

Suddenly, it may be your hands that let you down, not your biceps. In this case, a hand expander should become your constant companion.

Knowing how to learn to do pull-ups on a horizontal bar from scratch is not enough. You need to exercise systematically, 2-3 times a week, gradually increasing the load. The slower and smoother you do the exercises, the more effective the training will be.

The peculiarity of training on the horizontal bar is that different amounts exercises, you achieve different goals: by pulling yourself up 7-8 times, you develop strength and build muscle, and larger number times - endurance. If you include exercises in general training, then we should limit ourselves to three approaches. If this is an independent workout, then the number of approaches can be increased to 5.

Horizontal bar for growth

Not everyone knows that push-ups on the horizontal bar not only develop and increase muscle tissue, but are also able to increase height by 3-5. Any training to increase height is aimed at stretching the body and, in particular, the spine. And the crossbar is an ideal tool for this. Therefore, all exercises are performed in a free hang.

Grab tightly with an overhand grip, your body strictly vertical. Make smooth movements with your legs forward and backward, to the sides, in a circular motion with your legs closed. You can't do much intensive twisting. This is a kind of stretching designed to relieve the spine and stretch the body.

One arm pull-ups

One-arm pull-ups are already top-level training, and you can move on to them if you can easily do 20-25 pull-ups on two arms. Do not rush to master this exercise, as it is quite traumatic for the ligaments and elbow joint.

To reduce risks, you need to know how to learn how to do pull-ups on a horizontal bar with one arm. At the start, the second hand during the exercise holds the wrist of the loaded one, securing it. Then, as training increases up to 3-4 times, the second hand can be lowered onto the forearm.

Basic training scheme

We will present the most effective and efficient exercises that will bring impressive results in just a month.

The proposed scheme is also suitable for girls, as it assumes an average level of load. You should practice after you begin to be able to do pull-ups 1-2 times after mastering “negative repetitions” and with a partner.

The only difference between girls and boys is motivation. Girls tend to fit figure, without gaining muscle mass. Therefore, they should not get carried away with weights.

It is advisable to perform workouts every other day in the following sequence:

1 day. We begin to pull ourselves up in reverse narrow grip to the best of your ability, trying to stay at the top point for 1-2 seconds. We repeat 1-3 times for 10 approaches, resting 2-3 minutes between them.
Day 2. Workout with a partner who supports you from behind by the waist or legs, helping you rise to full range of motion. 1-3 repetitions of 5 sets.

For girls and teenagers, the partner can be replaced by a rubber ring tourniquet, which is attached to the horizontal bar. Its total length is about one and a half meters, and it helps you rise if you rest your feet on it.

After you manage to do 5-6 repetitions on your own, switch to a wider straight grip (slightly wider than shoulder width).

Increase the load gradually, train regularly with a mandatory warm-up. Increase the number of pull-ups to your limit. For severe muscle pain, it is recommended to take a week's break.

The position of your legs can change the load on your abs. You'll feel weak abdominal muscles when you can't do the "corner" on your first approach to the bar.

If the horizontal bar is not very high, then you can perform jumping pull-ups. It is optimal if you reach the bar while standing on your toes. Jump up and, using your hands, reach your chin to the level of the bar.

Why can't you do it?

If we figured out the answer to the question of how to learn how to do pull-ups on a horizontal bar, now we need to understand why not everyone can do it. There are only two main reasons:

Lack of motivation. Eliminated with the help of imagination. Imagine how effectively you do 20 pull-ups in front of the girls, impressing them with your sculpted muscles.
It's a shame to hang on the horizontal bar gym or in the yard "sausage". What will the girls think? The simplest solution here is to build a crossbar at home, in the doorway and in a narrow corridor. Moreover, now sports equipment stores sell kits for this and there are many offers from craftsmen on the Internet. And exercise whenever you want, even on the way to the kitchen you can do a couple of pull-ups.

As you can see from the above, all the excuses are in your head, because the crossbar is one of the most accessible sports equipment.